Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 132
Kaona - 8g
Kāpena - 12g
Paena - 4g
Ka Honua Wā 30 min
Prep 5 min , Cook 25 min
Nā lawelawe 3
ʻO ka'ūpena crunchy ma luna o kēia pālolo e hāʻawi aku i ka'ōhinuhupapa'ōhinu'ōhumu o ka umu a me keʻano kū hoʻokahi. ʻO ka hui sesame a me nā kumulāʻau sesame kahi mea hoʻonāʻanoʻia e'Asia. ʻO kahi maikaʻi? Hanaʻia kaʻaila e like me keʻano hauʻoli,'āpana pāʻani anti-inflammatory a he meaʻono loa ma kaʻaoʻao o nā meaola lean-ʻo ia ka mea haʻahaʻa i nā calories, kiʻekiʻe i ke fiber a me nāʻano micronutrients. A no ka hāʻawiʻana i kou mimi he meaʻokoʻaʻole , ke ola nei nō ia!
Nā meaʻai
- 12 ounce
- 1 kaʻailaʻailaʻaila
- 1/4 teaspoon ka paʻakai moana
- 1/2 ka 'aila ma ka sesame
- 1'eneʻena punahele minalina
- 1/4 kapu Pākī Panko
- 1 teaspoon nā kāname sesame
- 1/4 teaspoon pepaʻeleʻele
- 1 pākī i ka paʻakai moana
Hoʻomākaukau
- ʻO ka umuʻeleʻele i 425F.
- E holoi a holoi i nā'otera. Eʻoki i nā wēlau o nā'ōpū.
- E kau i nā meaʻala ma kahi pāpaʻi i uhiʻia me ke kī. E ninini i kaʻailaʻaila a kāpīpī i ka paʻakai ma luna o ka'ūpaka a hoʻolei i ke kapa komo. E hohola i ka pīpī ma kahi papaʻaina ma ka pepa bakena a me ka baʻa no 15 mau 20 mau minuke, e paʻiʻana iā lākou i ka hapalua o ka manawa a hiki i ka wā e mālie ai.
- ʻOiai ka'ōmole i loko o ka umu, ka wela wela a ka mea wela ma kahi mea liʻiliʻi. I ka wa e wela ai kaʻaila, e hoʻonui i ke kālaki a e kuke no hoʻokahi minute. E makaʻala iʻole e puhi i ke kikiki a waihoʻia paha kaʻawaʻawa. Hoʻomoʻa i loko o nā meaʻai, nāʻano sesame, ka pepa, a me ka paʻakai. Eʻohi no kahi mau'inima mau minuke a liʻiliʻi ke kāpili i ke koko a me ka maʻalahi. Wehe i ka pulupulu mai ka wela a hoʻokaʻawaleʻia.
- Wehe i ka pīpaka mai ka umu a me ka luna me kaʻaila.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
ʻO kēia'ōpena'ōpiopio kahi māmāʻo'Asia maheleʻole me ka lanakilaʻole. ʻO ka hōʻiliʻiliʻana i nā lāʻau laʻau hou a maloʻo paha e like me koume ou oregano e hāʻawi aku i ka'alapaka i kahi leo mālohi, e like me nā pale a me ka pīpī i ka lemon. Ināʻoe e hoʻomoʻi i nā mea kanu, e hoʻololi i ka hinu sima me kaʻaila.
No ka'ōmole haʻahaʻa, hiki iāʻoe ke hoʻololi e like me ka hapalua o ka palaoa me nā huaʻano soname a me nāʻano hemp no ka hoʻonuiʻana i ka waiwai kūpono, akāʻo kēia ka mea e hoʻonui ai i ke kepau i nā calories a me nā momona maikaʻi. Hiki iāʻoe ke hoʻopau loa i nā kaomi.
No nā mea e pili ana i ka meaʻai pāʻaniʻole, hoʻohana i ka gluten-free breadcrumbs, Panko a iʻole. Makemakeʻoe e hoʻokuʻu i ka pī Parmesan i ka pāpili breadcrumb, ma hope o ka pauʻana o ka wela.
No kaʻaʻai momona-ʻole, no laila, hiki iāʻoe ke hoʻohana i ka mea hū leʻaleʻa ma kahi o ka pī. E hoʻokuʻi i ka pailapuni o nā nūni'āhiʻona no ka momona a me nā momona maikaʻi.
Nā lawelawe a me lawelawe lawelawe
Hiki iāʻoe ke pan-fry i ka mea'alapaka aiʻole i ke kuhi. Hiki i ka hauhi palaoa ke hāʻawi i kahi leʻaleʻa maikaʻi me ka hoʻopiliʻoleʻana i ka hua'ōlelo.
I mea e maʻalahi ai iāʻoe iho, e'ōpala i ka'alapaka me kaʻailaʻaila a me ka paʻakai ma luna o ka pepa hana pani no keʻoluʻolu. E hoʻopakele iāʻoe iho i ka pola i ka paila i ka hoʻolei ponoʻana i nā meaʻai o ka meaʻai i ka pahu.
No kaʻoki ponoʻana i nā potekele, paʻa i hoʻokahi'ōpala a kūlou mālie a hiki i ka wā e hāʻule ai. Mālama kēia i ka hoʻokaʻawale maoliʻana mai ka paʻakikī, ka paukū'ākau a me ka māhele o ka'āpiho.
E lawelawe i ka meaʻai me kekahi kumu o ka meaʻai lean a iʻole ka iʻa. ʻO ka momona, ka moa i kāhiʻia, ka puaʻa, a iʻole ka iʻa eʻoi aku kaʻono. Hiki iāʻoe keʻoliʻoli i ka'ālea me ka huaʻai i kālaiʻia i kēlā me kēiaʻano. He nui ka hapalua i nā mea ulu, i hui pūʻia me nā mea kanu, nā lean kōkua, a me ka lauiki laiki. A iʻole, e hoʻolei i ka pīpaka'āpana i kahi saladi.