ʻO Tuna SaladʻO Collard Green Wrap

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 215

Kaona - 6g

Kāpena - 13g

Paena - 31g

Ka Honua Wā 15 min
Prep 15 min , Cook 0 min
Nā lawelawe 1

Eʻokiʻoki i nā 'āpana a me nā calories ma ka hanaʻana i nā mea i paʻa i loko o ka lauʻo ka'ūla. ʻO ka'ōmaʻomaʻa'ōpiopio māmā e hana i kahi paku piha no kahi salame hoʻomaʻemaʻe a maikaʻi.

ʻO nā lauʻeleʻeleʻelua e like me nā kālepa a me nā iʻa iʻa e piha i nā meaʻai momona, e like me ka huaʻo C a me omega-3 . ʻO ka protein a me ka fiber ke hoʻopili kēia i kēia mea me kaʻoluʻolu, no ka mea, he mea nui ia i nā calories.

Nā meaʻai

• 1 ka lālā'ōmaʻomaʻo nui
• 1 (5-ounce) ka pehu pīnaki, kalo
• 1 punetune nonfat Greek yogurt
• 1 teaspoon mayonnaise
• ¼ kaʻonaʻona (unpeeled), aiʻole ka makaleʻa
• ʻO ka wai a me ka zess of 1/2 he lime
• 1 pākaʻaka pāʻani, hoʻopiʻiʻia

Hoʻomākaukau

1. Wehe i ka'āpana paʻakiki o lalo o ke kohu'ōmaʻomaʻo'ōmaʻomaʻo a kau i loko o kahi ipu nui o ka wai e hoʻolapalapa ai no 15 maukona.
2. Wehe i ka lau hānai, maloʻo, a hoʻokaʻawaleʻia.
3. I loko o ke pola, hoʻomoʻi i kaʻaila tuna, ka yogurt, ka mayonnaise, ka'ōlaʻi, a me ka lime wai a me ka zest; hui pū e hui.
4. E kau i ka'ōmaʻomaʻo'ōmaʻomaʻo ma waho o kahi pālahalaha a kau i kekahi kāloti i kāhāhā i ke kikowaena, a ma muli o ka huiʻana o ka tuna.
5. E like me ka burrito, e hoʻopili i kaʻaoʻao hema a me kaʻaoʻao'ākau o ka pūʻulu ma luna o ka hoʻopihaʻana.

1. Mai ka hoʻomakaʻana i kahi kokoke iāʻoe, e piʻi i luna.
2. Eʻoki i ka hapalua a lawelawe.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

ʻO ka tuna tuna he kōmike koko koko maikaʻi loa, a hoʻohana paha i ka huiʻana o ka'āpana albacore a me ka māmā. E hoʻopili i ka tuna me ka waikahe kūmole no ka meaʻai maikaʻi a maikaʻi loa.

E hoʻopili i nā'ōpona i kahi nani i kēia hua bale. Hōʻike me nā hoʻokipa'ē aʻe e like me nāʻoliva, nā hualaki maloʻo, nā'alemone i hoʻouluʻia, aiʻole nā ​​puaa pila.

Nā lawelawe a me lawelawe lawelawe

No ka hoʻopaʻaʻana i kēia mau lole, e uhi pono iā lākou i loko o ke kāhili a me ka hale kūʻai i loko o ka pahu hauʻipa aiʻole ka waihona meaʻai me ka mea hau e lawe ai i ke kula a iʻole ka keʻena.