Hoʻolālāʻo Salmon Paʻaona

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 250

Kaona - 11g

Kāpena - 26g

Paena - 13g

Ka Lā Nui Wā 50 min
Prep 30 min , Cook 20 min
Nā lawelawe 5 (2 mau kapu i kēlā me kēia)

ʻO kēia huamoa palata maʻamau, me kona mau hōʻailona o nā iʻa i kōlehuʻia, nāʻoliva, a me nā'ōmaʻomaʻo maloʻo, e hana i kaʻaina ahiahi nui a me kaʻaina awakea. No ka mea he likeʻono ia i ka mahana a me ke anuanu paha, hana ia i kahi meaʻai maikaʻi i ke kīʻaha e māhele ai i kaʻaina ahiahi a me kahi kīʻaha paha. ʻO ka laulā gluten-freeʻole he mea haʻahaʻa-FODMAP, akā e hoʻokaʻawale i nā mea i hanaʻia me nā piʻa a me nā papa.

Nā meaʻai

• ½ paona salmon fillet
• 2 hui pūʻailaʻaila
• 1/8 teaspoon herbs o Provence
• 6 ounce i ka'ōiwi low-FODMAP i kīʻoleʻia
• 1 punetēʻau
• 2 punetēpī kahi lahilahi i kāhiliʻia nāʻala scallion
• 2 punetēpuni kahi'ūla pāʻani
• ¼ kapu kahi'omaʻomaʻoʻeleʻele aʻeleʻele paha
• 2 punetēpē iʻokiʻia i nā tōmato
• 1½ punetēpona wai wai lemon hou (½ lemon)
• ¼ teaspoon ka paʻakai
• 2 punetēpō i ka palaoa Parmesan
• ½ teaspoon paʻi paʻi pepa ula (he koho)

Hoʻomākaukau

1. E ho oho i ka umu i 425F. E koli i 9 x 9-inch i ka paʻi paila me kaʻaila.
2. E kau i ke kahe o kaʻulu salmon ma lalo i ka ipu kuke. E puhi me kaʻailaʻala me kaʻaila, ae kāpīpī i ka lāʻauʻaila o Provence. E puhi no ka 20 mau minuke, a hiki ke maʻalahi i ka iʻa me ka māla aʻoi opaque i ka waena. E hoʻomaha no ka hola 10.
3. I kēia manawa, hoʻomākaukau i ka rotini e like me nā kuhikuhi o nā pōʻai. E hoʻomohu i loko o kahi pānaʻi, a holoiʻia me ka wai anuanu.

1. I kahi kīla nui nui, e hoʻouluulu pū i kaʻailaʻoliva e koe, ka'opipa, greens scallion, ka pāhiri hou, nāʻoliva, ka mīmū maloʻo, ka wai lemon, ka paʻakai, ka pā Parmesan, a me nā pepa pepa inā hoʻohana. E hoʻouku i ka'ōmole a hoʻolei mālie.
2. Hoʻohana iʻelua kālani no ka flake i ke kaumāmā i loko o nā'āpana liʻiliʻi liʻiliʻi. E hoʻomoʻa i ka ipu alala a hoʻonoe malie. Eʻanuʻu me kahi pālahalaha a me ka paku Parmesan inā makemakeʻia.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Hiki ke hoʻololiʻia ka mīkini, ka huki, a me ka mīpala i'āpalaʻia no ka kaumona.

Hiki ke hoʻohanaʻia kekahi mau lāʻau'ē aʻe, e like me ka basil hou, ma kahi o ka pāhiri.

Nā lawelawe a me lawelawe lawelawe

ʻO ka pahupaʻaʻoleʻo Gluten i hanaʻia mai ka hui pūʻana o ka palaoa gluten-free (e like me ka quinoa a me ka palaoa, ka kānana a me ka laiki) e lilo i mea kūpono no nā pasta mau. No nā hualoaʻa maikaʻi, maiʻole e pākī. ʻO ka holoiʻana i ka paku ma hope o ka hoʻouluʻana e ho'ōki i ka kukeʻana a hoʻonelo i nā starches e hiki ke hana i ka pasta.

Ināʻaʻole i maʻalahi ka'ōmaʻomaʻo i kaʻokiʻokiʻana, e hoʻonoe iā lākou i loko o ka ½ cup of water boiling until pliable, about 10 minutes. E puhi, e'ānai.