Hoʻoponopono i nā meaʻai kūpiko i ka hauʻoli

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 101

ʻAha - 2g

Kaomi - 4g

Paena - 17g

Ka Honua Wā 25 min
Prep 10 min , Cook 15 min
Nā lawelawe 4 (2 mau paʻi pakahi)

ʻO nā pīkī pīkī ka mea nui o ke kauwela. Hiki i nā pāpaʻi maikaʻi, hiki iā lākou ke halihali iāʻoe i kahi hoʻolālā kahakai me ka haʻaleleʻole i kou hale.

Ma ka hoʻonohoʻana iā lākou ma ka home ma kahi o ka hoʻonohonohoʻana iā lākou mai kahi hale kūʻai aiʻole e kūʻai aku iā lākou i hana muaʻia ma ka hale kūʻai, hiki iāʻoe ke hoʻomalu i nā mea a pau i komo i loko o lākou. ʻO ia keʻano o nā'ōpū o ka'ūpopo lump crab, kahi wale nō i ka palaoa no ka paʻaʻana iā lākou, a me nā huaʻai hou a me nā meaʻala no ka'ōpala. Hiki iāʻoe ke hoʻomalu i nā mea e noho ana mai loko aku o lākou - ka nui o ka paʻakai a me ka momona.

Hoʻopiliʻia kēia mau lālā hauʻoli ma ka hanaʻana i ka pāʻina ma kahi o kaʻeliʻana, e hoʻohana wale ana i kahi'āpana palaoa palaoa a pau a me ka paʻakaiʻole. Hāʻawiʻia ia mea me kahi meaʻono Gregurt e ulu ana.

Nā meaʻai

• 1 hua a me 1 egg white
• 1 punetune diumona moʻomeheu
• Paʻi wai mai 1 lemon
• 1/2 teaspoon paprika
• 1/4 kapune i ka pepaʻeleʻele hou
• 8 o ka'āpana hana
• 1/2 ago i ka palaoa a pau i ka palaoa crumbs
• 2 cloves kele, minced
• 1/2 jalapeno, minced
• 1 'āniʻomaʻomaʻomaʻomaʻomaʻomaʻomaʻomaʻomaʻu
• ʻO ka hinu aʻo kaʻaila hinu
• 1/2 kīʻaha nonfat kīʻaha Gregel
• 1 teaspoon me ka lama lama
• 1 'āniʻomaʻomaʻomaʻomaʻomaʻomaʻomaʻo,'āpana'āpana
• ʻO ka waiʻo 1/2 lemon
• 1/2 teaspoon cayenne
• Hoʻopili i ka pepaʻeleʻele hou

Hoʻomākaukau

1. ʻO ka umu hehi a 400F.
2. I loko o kahi kīʻaha nui, e hoʻokuʻi pū i nā huaʻoa, dijon, wai lemon, paprika, a me ka pepaʻeleʻele. E hoʻolālā i ka pāpaʻi, kaleka, jalapeno, a me ka'ōniʻomaʻomaʻa. E hoʻonāukiuki me kaʻoluʻolu i ka palaoa a hiki wale i ka huiʻana.
3. E hoʻopiliʻia i loko o 8 mau paona a kau ma luna o ka pepa bakena i kāwiliʻia me ka'ilika a me ka mīkini kālua. ʻO ka'ōwili māmā a'āwili paha i nā poʻo o kēlā me kēia me kaʻailaʻoliva.
4. E kīʻaha no 15 mau minuke aiʻole a hiki i ke kauʻana o ke poʻo i ke gula. E lawe i ka umu a lawelawe me ka milo.

1. No ka hanaʻana i ka iki, hoʻokuʻu pū i nā mea a pau mai ka Greek yogurt ma o ka pepaʻeleʻeleʻeleʻele, a hiki i ka laumā.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

E hoʻonui hou aku i ka palahalaha a me ka liʻiliʻi a me ka pepa cayenne i kauʻia ma luna o kāu pāʻani punahele.

Nā lawelawe a me lawelawe lawelawe

E maʻalahi iāʻoe iho ma ke kūʻaiʻana i kaʻiʻo o ka pupuhi i'ōwili muaʻia. E kokoke ana i ke kaona iʻa ma ka hale kūʻai.

Ināʻaʻole hiki iāʻoe keʻimi i ka palaoa palaoa wīwī, hanaʻoe iho! E hoʻomaʻemaʻe i kahi'āpana o ka palaoa a hiki i ka palakaʻole, a laila e hoʻopili i loko o ka meaʻai meaʻai a hiki i ka hoʻopukaʻiaʻana o nā kuhū nunui.

E ho'āʻo i kēia mau pōpō palaoa ma luna o kahi'ōmaʻomaʻo'ōmaʻomaʻo no kaʻaina awakea a mahele aku iā lākou me nā hoaaloha e like me ka meaʻai hoʻolālā maikaʻi.