Hoʻolālāʻo Shredded Brussels a me ka Salamā'Āina Lentil

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 137

Kaona - 5g

Kaomi - 19g

Paena - 7g

Ka Honua Wā 35 min
Prep 10 min , Cook 25 min
Nā lawelawe 4 (1/2 kīʻaha pakahi)

Hoʻopiliʻia nā Lentils a me nā Brussels i ka'ōmahie i loko o kēia mau mea uluʻo Brussels a me ka salani'atila.

E like me ka nui o nā lemu , nā leila he kumu kūʻai kūpono a mālama pono ia - hiki iāʻoe ke kūʻai i paona no lalo oʻelua kālā a lawe i ka piha i ka fiber a me ka protein i kēlā me kēia lawelaweʻana. ʻO ka mea nui, hāʻawi lākou i ke kaheʻana i ke koko, i ka hoʻoponoponoʻana i ka lāʻau pākī, i ke kākoʻo ola koko, a me ka momona. He hopena lanakila kēia no ka meaʻai e kōkua ai i ka hoʻoikaika i ke koko.

I ka wā i hoʻomoʻaʻia a paiʻia me ka ulu o Brussels, hiki iāʻoe keʻai i ka meaʻaiʻaiʻole aiʻole kahi kumu no ka mea'ē aʻe, e like me ka moa .

Nā meaʻai

• 1/2 kīʻaha iʻaila
• 1 pākaʻaka
• 1/2 mau pepaʻelima
• 1/2 teaspoon kosher paʻakai
• 1 kaʻailaʻailaʻaila
• E ulu mai ana 4 mau huakani nui a Pākeli
• 8'Olī, i paʻiʻia
• 2 punetēpō wai wai lemon
• 1/4 teaspoon ka honua pepaʻeleʻele

Hoʻomākaukau

1. E laina i kahi pepa bakena nui a hoʻomaʻemaʻe i ka umu a 350F.
2. Hoʻopili i nā kīʻaha, kāloti, a me ka bele pepa me ka paʻakai a me kaʻailaʻaila a hoʻonohonoho i ka pepa bakena. E hoʻolālā i ka 20 a 25, e nānā a hoʻoulu i nā mea a pau i ka hapalua o loko.
3. Ke hoʻomākaukau, eʻoki i ke kāleti i'ōwili a liʻiliʻi i ka pepa bele.
4. E hoʻohui i nā lepa, nā puaʻa, nā piʻi pinepine o Brussels, nāʻoliva, ka wai lemon, a me ka pepaʻeleʻele.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Hiki iāʻoe ke hoʻohana i nā pepa a pau i ka bele a me nāʻanoʻoliva e like me kāu.

Ke hele mai i nā olive, eʻikeʻoe i nāʻano he nui i ka hale kūʻai-manzanilla aʻo kalamataʻelua mau mea nui. ʻO nā lāʻauʻoliva (e like me manzanilla) a me nā oliveʻeleʻele (like kalamatas) e like me ko lākouʻano, me nāʻolivaʻeleʻele eʻoi aku ka nui ma mua o nā'ōmaʻomaʻo. ʻO kā lākouʻai meaʻai e like me nā mea likeʻole - ke hāʻawi aku i nā momona momona momona a me kekahi mau mineral. Akā, e nānā i ka sodium. E loli anaʻo ia ma muli o keʻano o ka paina i hoʻohanaʻia, no laila e lawe i hoʻokahi minute e hoʻohālikelike i nā kaha .

Eia kekahi,ʻaʻoleʻoe e makemake i nā meaʻala o nā meaʻaila no kēia meaʻai, nā mea i hoʻolima waleʻia, akā e hoʻomaopopo i nā'ōmaʻomaʻo'ōmaʻomaʻo pinepineʻia me ka pimientos, almonds, kaloka, a me nā mea add-ins, e pili ana i kā lākou kaloka.

Nā lawelawe a me lawelawe lawelawe

I ka wā e ulu mai ana he nui o Brussels, hiki iāʻoe ke kāohi iā lākou i loko o ka papa hanaʻai. Mai hoʻohana wale mākou iʻehā maʻaneʻi, e hoʻohana wale i ka pahi. Eʻokiʻoki i kēlā me kēia'ōpuʻu i ka hapalua, a laila, e paʻa ana i ka hopena o ke kīʻaha oʻoleʻa, eʻoki liʻiliʻi a hiki i ka hopena.

Hiki iāʻoe ke haʻalele i ka hopena paʻakikī.