Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 280
ʻAi - 12g
Kaomi - 41g
Paena - 5g
Ka Honua Wā 70 min
Prep 10 min , Cook 60 min
Nā lawelawe 4 ( 1ʻalani + 1/4 pākaweka kēlā me kēia)
Eʻai i ka'ailala Turnbackback e pili ana i kaʻaina awakea a i kaʻaina ahiahi ke makemakeʻoe i kekahi meaʻeleʻele a māʻoluʻolu. ʻAʻole i like ka manaʻo kūpono o ka meaʻai waiwai, akā no nā kumuʻelua.
ʻO ka mea mua,ʻo ka nānāʻole i kāu mau makemakeʻaʻoleʻoe e ola. ʻOi aku paha, e hōʻeha ia i kou kaumaha a hoʻonohonohoʻoe no kaʻaiʻana a me kaʻaiʻana i kaʻaiʻana ma hope. Eʻoi aku ka maikaʻi o kouʻoluʻolu i kou makemake ma ke ala pololei.
ʻO ka lua,ʻike ia i ka nui o ka hoʻoholoʻana i nā meaʻai likeʻole. ʻO ka pīpīʻaʻoleʻo ia ka diabolō e hoʻololi. Loaʻa iā lākou kekahi wahi i kahiʻai olakino-ʻo ia hoʻi he mea e kōkua ai i ka mālamaʻana i ka cholesterol kiʻekiʻe. ʻOiai lākou he mākīkī, ua hāʻawi pū aku kekahi puʻupuʻu maʻamau i 4 grams o ke fiber (inā mālamaʻoe i ka peel), 4 grams o ka protein, kokoke i ka pālua ka pāhare pāʻau o ka maiʻa, a me nā nui o nā hua B a me C, magnesium, phosphorus, hao, keleawe, a me nā mea hou aʻe.
E hele a hauʻoli i kēlā papalina, nā kālika, ka paʻakai, a me ka pepaʻeleʻele o kēia pālala. ʻAhiʻia,ʻaʻole i lapalapa, no lailaʻoi aku ia i loko o nā momona e ponoʻole iāʻoe. Hoʻonuiʻoe i kekahi momona momona me ka guac ma luna. Ināʻoe e pālua i kēia meaʻai me ka meaʻai lean, eʻai ponoʻoe.
Nā meaʻai
- 4 pākī pālolo
- 2 hui pūʻailaʻaila
- 1/2 teaspoon kala'alala
- 1/2 teaspoon'āina pepaʻeleʻele
- 1½ teaspoon ka paʻakai
- 1 ka pākuʻi piha
- 2 punetēpō wai wai lemon
- 1/4 teaspoon ka paʻakai
- 2 punetēpuni 'āpuni cilantro lau (kō koho)
Hoʻomākaukau
- E ho opumu i ka umu i 425F a e hoʻomākaukau i ka pepa ula.
- E holoi i ka'ōlaʻi, e mālama i kaʻili. E kńkahi i kēlā me kēia i loko o 1/8-iniʻi'āpana, e mālama pono i nā paʻi ma ke kumu o ka potato (ʻo keʻano'ē aʻe, maiʻokiʻoki i ke ala a pau).
- Hiki i kaʻaila, kalokaʻeleʻele, pepaʻeleʻele, a me ka paʻakai ma loko o kahi kīʻaha.
- E kau i ka'eala ma ka'opena mīnīʻenaʻena a kāpīpī i ka meaʻaila ma luna o kēlā me kēia mea, e mālama pono i loko o kēlā me kēia'āpana.
- E kīʻaha no hoʻokahi hora, e nānā iā 45 a 50 mau minuke e hoʻomaopopoʻaʻole lākou e'ā.
- Wehe i ka umu a hoʻomaha. I ka hoʻomahaʻana, e hoʻomākaukau i ka guacamole. ʻO Pit a wehe i kaʻiʻo mai ka avocado. Hoʻopiliʻia me kahi'ōpili a hoʻopili i loko o ka wai lemon a me ka paʻakai.
- ʻO kēlā me kēia kīhāpai me kahi hapahā o ka guacamole. E kāpīpī me ka lau cilantro inā makemakeʻia.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Hiki iāʻoe ke ho'āʻo i kēia meaʻai me kaʻuala . ʻAʻole hiki i nā paʻi ke kānani i ka nui, akā eʻoluʻoluʻoe i kahi lekaʻoi o nā meaʻono a me ka beta-carotio antioxidant.
He mea maʻalahi ka guacamole i kēia mau mea-ʻekolu mau meaʻai wale nō - no laila he nui ka lumi e hoʻonohonohoʻia e like me kāu makemake. E hoʻomoʻa i kahi pīpī o ka meaʻai wela no kahi wela, aiʻole eʻoki i kekahi mau mea kanu maikaʻi loa.
Hiki iāʻoe ke hoʻomoe loa i ka guac a me ka luna o kēlā me kēia kīlaʻau me kahi pālahalaha iʻoi aku ka maikaʻi, e like me ka'opamame i kaʻokiʻana i kaʻie keʻokeʻo a me ka paʻakai .
Nā lawelawe a me lawelawe lawelawe
Ma muli o kou mālamaʻana i kaʻili ma (kahi e'elihi maikaʻi ai), makemakeʻoe e holoi i ka uala. E kopa iā lākou me kou mau lima ma lalo o ka wai e holo ai, aiʻole maikaʻi paha, e hoʻomoʻa i loko o ka'ōpala a me ka holoi.
Eia kahi'ōmaʻa no nā kīʻaha hoʻopihapiha maikaʻi: E kau i ka pālala ma waena o nā kuʻikuhiʻelua a iʻole nā skewers.
Na lākou e hōʻole i kāu pahi mai kaʻokiʻana i ke alahele a haʻalele i kēlā'āpana'āpana kīʻaʻi me kona papa.