Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 319
Kaona - 20g
Kaomi - 19g
Paena - 19g
Ka Honua Wā 20 min
Prep 10 min , Cook 10 min
Nā lawelawe 1
ʻO ka hapa maikaʻi loa o ke kauwela kahi o nā huaʻaiʻono hou i loaʻa ma kāu hale kūʻai a me kaʻoihana a ka mea mahiʻai. ʻO nā huaʻai he mea nui ia o ka meaʻai maikaʻi no ke kahe koko a me ka paleʻana i nā maʻi no ko lākou'enehe o ka maʻi, meaʻai, potassium, magnesium, a me nā antioxidants.
ʻO kahi o nā ala maʻalahi e hoʻonui ai i nā mea kanu i kāu'ōhi kakahiaka e like me ka omelette. Hiki iāʻoe ke paʻi i lalo i lalo o 20 mau minuke, aiʻole e wikiwiki paha inā eʻokiʻoe i kāu mau momona i ka pō ma mua. ʻO kēia'ōleʻele hōʻoluʻoluʻo Palani ke kau nei i nā kānana hou, zucchini, a me nā'ōmato, me ka cilantro a me kaʻoho. 'Apiʻaleʻa a me ka pāʻana o ka paʻakai e hoʻonāukiukiʻole ia me ka hoʻoneleʻana iāʻoe. ʻO ka hui pūʻana o nā hua, nā huaʻai hou, a me ka avocado ke hāʻawi iāʻoe i ka nui o ka hoʻopihaʻana i ke kinetona, momona maikaʻi , a me ka fiber-nā mea a pau e pono ai i ka kakahiaka kakahiaka!
Nā meaʻai
- ʻO ka hinuʻaila
- 1/4 kapu zucchini,ʻoʻoki
- 2 punetēpē ka'elika, hoʻonani
- 1/4 kapu kīmakai cherry, i hoʻopihaʻia
- 1/2 o ka palaoa, ua weheʻia nā kernels a hoʻokuʻuʻia
- 2 punetēpuni cilantro,'āʻoki
- 2 hua nui
- 1 i ka wai puna wai
- Paʻa pepaʻeleʻele
- 2 punetēpuni ka lihi kāhili
- 1/4 pākīkoka iki, i hoʻopiliʻia
Hoʻomākaukau
- E puhi i kahi skillet liʻiliʻi me kaʻailaʻaila a me ka mahana ma ka haʻahaʻa.
E hoʻomoʻi i ka zucchini a me kaʻaila a kuke, e hoʻonāukiuki, a hiki i ka lewa.
I loko o kahi kīʻaha, hoʻopomo i nā'ōmato, nā kernels kernels a me ka cilantro. Ke hoʻomalalaʻia ka pailaʻo zucchini, e hoʻokuʻuʻia mai ka pan i loko o ke kīla me kaʻaila.
E holoi i ke kapa kila a hoʻomaʻemaʻe hou me kaʻaila. E kau ma kahi wela wela.
I loko o kekahi kīʻahaʻuʻuku, e kī pū me nā hua, ka wai, a me ka pepa. Hūpī i ka huʻu iʻa i loko o ka skillet aʻokiʻoki a hiki i ka manawa e kokoke ana i nā hua. Hiki iāʻoe ke uhi i ka skillet no ka wikiwiki wikiwiki inā e wela ke kahu.
E kāpīpī i ka palaoa ma ka hapalua o nā hua. ʻO luna me ka līlū aʻohi i nā hua i ka hapalua o nā huaʻai a me ka liiki. E hoʻomau i ka kuke a hiki i ka hoʻopauʻana o nā hua.
E hoʻonele pono i ka omelet mai ka paila ma luna o kahi pālahalaha a me luna me ka'aeka paʻi.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Hopu a hoʻololi paha i nā mea kanu e like me kāu makemake.
No ka cholesterol maʻamau aʻoi aku paha, e hoʻohana i nā hulu manu a iʻole nā hua manu.
Nā lawelawe a me lawelawe lawelawe
No ka'a'āʻana i ke ahi, mālama i ka wela ma lalo a uhi i ka skillet oiai e kuke ana nā hua.
E lawelawe me ka palaoa piha i ka palaoa a me ka hua e hoʻopuni ai i ka meaʻai.