Hoʻoukaʻia he 10-Minute i ka'Apala Paʻa

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 177

Kaona - 9g

Kaomi - 21g

Paena - 8g

Ka Lālā Loa 10 min
Prep 5 min , Cook 5 min
Hana 2 (1 hana i kēlā me kēia)

ʻAʻole lōʻihi ka lōʻihi o kaʻaina awakea e hoʻomākaukau ai. I kekahi mau lā, hiki ke hana ia i kahi puʻupuʻu a me nā pahu hauhā no kahi meaʻai wikiwiki a hanohano. Ma kēiaʻano meaʻai, hāʻawiʻia kēia mau mea maʻamau i nā momona momona momona , ka hoʻopihaʻana i ka fiber , a me ka momonaʻala.

Hiki iāʻoe keʻoliʻoli i nā meaʻai maʻamau inā pahaʻoe eʻike i ka'ōpala. ʻO'Avocados, no ka laʻana, e hana i kahi kūpono kūpono-i no nā pālahalaha a me nā kuʻina. ʻO ke kīʻo ka mana mahele.

Ua hoʻolimalimaʻia ka'ōmole me ka lemon zest. ʻOiaiʻo ka wai lemonona waiwai nui e hoʻoulu i ka reflux, ponoʻole ka hana, no laila hiki iāʻoe ke hoʻohana ia mea e hōʻoia ai i kahiʻike likeʻana.

Nā meaʻai

• 8 pākuʻu kumu ((10 mau kukuna liʻiliʻi) paha, peʻe a hoʻokuʻuʻia
• 1/2 teaspoon oliveʻaila
• 1/2 teaspoon lemon zest
• 1/8 teaspoon cumin
• 1 teaspoon cilantro, mea 'aila (kō koho)
• 2 hoʻopalaʻau i ka palaoa a pau loa
• 1/2 avocado pākuʻi, i hoʻopaʻaʻia
• pino o ka paʻakai (emi iho ma mua o 1/8 teaspoon)
• 1/4 mango, hoʻopiliʻia i ka palaoa

Hoʻomākaukau

1. I loko o ke kīʻaha, hoʻonāʻia ka kohu me kaʻaila, ka lemon zest, ka kumini, a me ke kohoʻole cilantro.
2. E hoʻonā i kahi paila liʻiliʻi ma luna o ka wela wela a hoʻoulu i ke kolo. E kīʻaha no 4 a 5 mau minuke, eʻimi ana i ka hapalua.
3. ʻOiai e kuke ana ke koʻi, e'ānena i ka palaoa a pau a me ka paʻakai.
4. E hohola i ka pākomo pākīpika ma luna o ka palaoa a me ka topena me nā paʻi mango, a laila kākā.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Hiki iāʻoe keʻimi i kahi kumu waiwai pilikino'ē aʻe ma waho o ka'ōmole.

ʻO ka paila momona kūmā a me ka moa liʻiliʻi e paʻi maikaʻi me ka avocado a me ka mango e wikiwiki loa!

Nā lawelawe a me lawelawe lawelawe

Inā'ānai kēiaʻai i kaʻaoʻao māmā noʻoe, e hoʻopili pū me kahi hua salalā. Eia naʻe, e hoʻomanaʻo i nā'āpana liʻiliʻi e hiki ke kāohi i ka pale umauma. Inā loaʻa iāʻoe kekahi mau paona'ē aʻe e lilo,ʻoi aku ka māmā aʻoi aku ka paʻakai a me ka meaʻai i nā meaʻai. Loaʻa i ka hopena o ke kaumaha o ka māmā mai kou'ōpū, a keakea e pale i ka reflux.

Inā loaʻa iāʻoe ka lima cilantro hiki iāʻoe ke hoʻokomo i loko o kēia pā, akāʻaʻole pahaʻoe e makemake e kūʻai i kahi hui piha no kēiaʻahaʻaina, keʻoleʻoe eʻikeʻaʻoleʻoe e hoʻohana i ia mea ma hope. Ināʻoe e hoʻohana i ka cilantro, e mālama i ke koena o ka pūpū i loko o ka pahu hau hau, i loko o kahiʻekeʻeleʻele me nā wili i nakinakiʻia i loko o kahi kāwele pepa maloʻo a iʻole i hoʻokomoʻia i loko o ka pahu wai. Eia kekahi, hiki iāʻoe keʻokiʻoki a mālama i loko o ka pahu pāʻani.