Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kaloka - 346
Kaona - 11g
Nā kopa - 51g
Paena - 13g
Ka Honua Wā 35 min
Prep 10 min , Cook 25 min
Ka lawelawe 2
Ke kiʻekiʻe kou koko, he mea nui ia e hoʻokomo i nā huaʻai, nā kīʻaha piha , a me ka fiber i kāuʻai. ʻO nā pepa lelo i puhiʻia e hoʻokomo i kēia mau mea a pau i hoʻokahi pāʻinaʻahaʻaina. ʻO kēia kaʻinaʻano Mīkini me ka quinoaʻai piha, ka chickpeas, a me ka nui o nā huaʻai, nā mea e hoʻolako piha i ka fiber. ʻO nā huaʻulaʻula'ōmaʻomaʻo a me nā'ōmato e hāʻawi ana i nā huaʻa A a me C a me ka lycopene antioxidant no ka punipona momona.
ʻO nā mea paʻiʻia he maʻalahi e hoʻomākaukau a hoʻopaʻa i luna i ka pahu hau no nā awakea i loko o ka hebedoma. Hiki iāʻoe ke hoʻolālā i kāu mea e hoʻohui ai iā lākou. E hoʻololi i nā'āpana me ka laiki laulā aʻoiʻole paha inā loaʻa iāʻoe, aiʻole e hoʻopiha i nā pake a me nā huaʻai'ē aʻe e pono e hoʻohanaʻia. Hiki nō hoʻi iāʻoe ke hōʻiliʻili i ka moa ma ke kuʻi aiʻole ka steak inā makemakeʻoe e hoʻohui i kahi mea liʻiliʻi hou aʻe inā hoʻoholoʻoe eʻai wale i nā pepa.
Nā meaʻai
- 2 pīniʻulaʻula nui
- 1 kaʻaila quinoa
- 1 pākeʻia i ka moa pāpaʻi
- 1 kaomi o nā mīmaki cherry, i hoʻopihaʻia
- 2 punetēpuni hua pāʻani
- 2 punetēpē ka'ailapuni
- 1 clove kele
- 1 teaspoon ka vineka waina
- 1 teaspoon dried oregano
- Ka pāpaʻi i'ānaiʻia, no ka lawelaweʻana (kō koho)
Hoʻomākaukau
- ʻO ka umu ahi he 350F.
Eʻokiʻoki i nā pēpē ma ka liʻiliʻi i lalo i waenakonu me ka hapalua a wehe i nā hua a me nāʻanoʻano. E kau i ka pepa ma luna o ka pepa bakena i kāwiliʻia me ka'ilika a me ka moemoekeke pani.
I loko o ke kīʻaha paila, e hui pū i nā mea i koe. Hoʻopiliʻia ka Scoop i loko o ka paila.
Huki no 20 a 25 mau minuke, ai 'ole a hiki i ka'aluʻolu o nā pepa akā mau nō naʻe i ka manaʻo. Wehe i ka umu a laila e pīpī me ka pā bahi ma mua o ka lawelaweʻana (koho).
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Hiki iāʻoe ke hoʻohana i ka laiki laiki iʻole i ka palaoa'ē aʻe, e like me farro, ma kahi o ka quinoa.
E hoʻokomo i nā huaʻai i loaʻa i loko o kāu pōkiki e pono e hoʻohanaʻia.
Nā lawelawe a me lawelawe lawelawe
E lawelawe i kēia mau mea i hoʻolālāʻia e like me kaʻaiʻaina aiʻole ke anuanu e like me kaʻaina awakea.
E mālama i hoʻokahi pepa i ka hapalua o kahi'āpanaʻaoʻao me ka moa iʻaiʻia a me ka iʻa no ka meaʻaiʻoi aʻe.