Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 187
Kaona - 7g
Kāpena - 3g
Paena - 28g
Ka Honua Wā 30 min
Prep 15 min , Cook 15 min
Nā lawelawe 4 (4 mau'aune i kēlā me kēia)
ʻO kaʻaiʻana i ka iʻa iʻa he ala maikaʻi loa ia e hoʻomaikaʻi ai i kāuʻai. Keʻae nei kaʻAhahuiʻAmelika eʻai i 2 mau lālani o nā iʻa i kēlā me kēia pule e loaʻa ai ka'āmona momona-3 mau momona . ʻO Salmon kahi kumu nui o kēia mau mea momona maikaʻi , a ua maʻalahi ka hoʻomākaukau i ka home.
Hoʻopihaʻia kēia mau'ōmaʻona kemoni maikaʻi i loko o kahi'ōlapala pālaʻi o ke kālaʻa, ka pahu, a me ka lemon a ma hope no ka meaʻai wikiwiki a maʻalahi hiki iāʻoe ke hana i nā pule hebedoma. ʻO kahi'āpana Greck yogurt e pāʻina ai i ka mīni me kaʻona e nui loa i ka iʻa kemoni, a hiki ke hoʻoulu kokeʻia i ka wā e hoʻomana ai ka wai. E lawelawe i kēia mau'ōpū kemoni me kahi'ōmaʻomaʻo'ōmaʻomaʻo aiʻole nā mea momona no ka meaʻono a me ka meaʻono.
Nā meaʻai
- 1 paona kamoni
- 3 cloves kele, minced
- 2 punetēpuni nā'ōpūʻopihi hou
- 1 lemon, hoʻonani
- 1 kaʻailaʻailaʻaila
- 1/2 ¼ i ka waihona pepa 'uliuli hou
- 1/2 kīʻaha nonfat kīʻaha Gregel
- 1/2 nui lemon, hoʻonaniʻia
- 1 clove garlic, minced
- 1 teaspoon dill hou,'āpala
Hoʻomākaukau
Wehe i kaʻili mai ka salmon me ka pahiʻoi (aiʻole e noi i ka mea kī ma ka hale kūʻai e hana ia mea noʻoe) aʻokiʻoki i ke kaumāmona i loko o hoʻokahi'īniha keneta a waiho i loko o kekahi pahu liʻiliʻi. E hoʻouluulu i ke keleka, ka pahu, ka wai lemon, kaʻaila, a me ka pepa. E ninini iho i ka iʻa ma ka salmon a me ka marinate i loko o ka hau.
Inā hoʻohana i nā skewers lāʻau, e hoʻokuʻu iā lākou i ka wai. ʻO ka'ōmole hehi a iʻole kaʻaila i ke kiʻekiʻe wela.
Ka huapalapala ma luna o nā skewers. Hoʻomaʻemaʻe i kaʻaila a me ke kau kamoni ma luna o ka pahu. Hoʻokumu ke kepau i ka 3 a 4 mau mika ma kēlā me kēiaʻaoʻao, e hoʻohuli i nāʻaoʻao a pau me ka'ōmole.
I ka manawa e kuke ai ka iʻa, e pākīkī i nā meaʻono a yogurt.
Wehe i nā kebaba salmon mai ka'akiʻu a lawelawe me ka lole yogurt.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Hiki iāʻoe ke hana i kēia meaʻai me ka moa a iʻole ke keiki hipa inā makemakeʻoe. ʻAʻole lākou e mōhai aku i nā'āpana momona omega-3 e hanaʻia ana e ka waimoni, akā, e hoʻomauʻia naʻeʻoe i ka meaʻaiʻai waiwai.
Hiki iāʻoe ke pani i nā pulu hou no ka maloʻo, e hoʻohana i ka hapalua o ke kālā i noiʻia.
Nā lawelawe a me lawelawe lawelawe
E maʻalahi ka holoiʻana inā e maloʻo ka iʻa. E hana wale i ka pahi wīwī ma waena o kaʻili a me kaʻiʻo.
E lawelawe me ka'ōleʻa'ōmaʻomaʻo a me nā meaʻai a me nā meaʻai i hoʻomoʻaʻia a me ka quinoa kīʻano no ka meaʻai maikaʻi, kaulike.