Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kaloka - 255
Kaona - 11g
Kāpena - 20g
Paena - 21g
Ka Honua Wā 30 min
Prep 10 min , Cook 20 min
Hana 2 (2 mau kapu i kēlā me kēia)
ʻO ka momona, ka moa bland a me nā huaʻaiʻaʻole ka mea mua āu e noʻonoʻo ai i ka wā e ho'āʻo aiʻoe eʻai i ka maʻi. Lawe iā lākou a hoʻoulu i kahi mea ho'āla nui o kahiʻaina no kaʻaina awakea i maikaʻi noʻoe a wikiwiki e hana. ʻO nā mea a pau, he mau meaʻai a me kahi skillet nui.
ʻO ka palaoa a me ke kaloʻelua o kaʻu mau meaʻala maikaʻi loa no ka hoʻouluʻana i ka meaʻala i kekahi pā. Hiki i ka lepo a hele no nā poʻe hou-he hana nui loa ia! Eia kekahi,ʻo ka hui pūʻana o ka moa līnoa, ka mea'alapaka, a me ka lauiki laiki e hāʻawi mai i ka protein a me ka fiber e mālama iāʻoe a piha no nā hola. Hiki i kahi pāʻana o ka mīmiko soy sau ka mea makemake e hoʻonā i kahi meaʻala maikaʻi loa me ka nui o ka sodium, no laila hiki iāʻoe ke mālama i ke kahe o ke koko.
Nā meaʻai
- 1 kaha kinetona kaʻaila sodium soy
- 2 punetēpō ka wīniki raiki
- 1/3 kapu wai
- 1 teaspoon leamele sesame
- 1 tablespoon cornstarch
- 3 cloves kele, minced
- 1 punetēpī pāʻina lima (aiʻole ka'ōpuʻu'ōnihi'ōpuʻu)
- 1 tablespoon lemon zest
- 1 i kaʻailaʻailaʻaila, i māheleʻia
- 1 8 a 10-ounce boneless umauma moaʻole
- 1/2 kahiki kala, i hoʻopuniʻia
- 1ʻiliahi'āpana,ʻokiʻia i loko o nā'āpana 1-ini
- No ka hoʻouluʻana:'Alapona'ōmaʻomaʻo a me nā kumulāʻau sesame
Hoʻomākaukau
- Hiki i nā Whisk me nā meaʻai a pau. E hoʻokaʻawale.
Eʻoki i ka umauma moa i loko o ka cubic-cubes aʻokiʻoki i nā mea kanu.
ʻO ka hapalua o kaʻailaʻoliva ma kahi pale nui ma luna o ka mahana wela. ʻAlaʻela i kaʻaila a maʻemaʻe, kokoke i 5 mau minuke. Wehe mai ka skillet.
E hoʻonui i kaʻaila i koe a hoʻololi i ka wela i kahi kiʻekiʻe. E hoʻoulu i ka moa a me ka kuke, e huli a hiki i ka hoʻopunipuniʻana o nāʻaoʻao a pau, e pili ana i 10 mau minuke E hoʻomoʻo i ka'oteʻakai a me ka kuke, e hoʻonāukiuki, a'ōmaʻomaʻo ka'ōmole.
E hoʻololi i ka wela i ka liʻiliʻi a me ka hoʻouluʻana i nā anakena a me ka mila ʻOhu, e hoʻonāukiuki, a paʻa ka māmā a hoʻomehanaʻia nāʻaila.
E mahele i waena o nā papa 2 a kāpīpīʻia me nā'āpanaʻeleʻele'okiʻona a me nā kumulāʻau sesame (kō koho). E lawelawe me kahi laiki laiki a me ka quinoa.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Inā loaʻa iāʻoe kekahi mauʻaila'ē aʻe e pono aiʻoe e hoʻohana, e like me kāloti, nā haloo, aiʻole zucchini, hoʻohuiʻia.
Hiki iāʻoe ke hoʻohana i ka pipi'ōpiopio, puaʻa, aiʻole ke kuʻi ma kahi o ka moa inā makemakeʻoe. E hoʻohana i ka māmā sodium tamari ma kahi o ka soy sauce no ka gluten-free.
Nā lawelawe a me lawelawe lawelawe
Makemake wau e kūʻai i ka hōʻailona lima i loko o ka'āpana waiwai i ka hale kūʻai. Hana maʻalahi ka hana maʻalahi i hiki ai iāʻoe keʻaina awakea ma ka papaʻainaʻoi aku ka wikiwiki.
E hoʻomākaukau i nā mea a pau ma mua o ka hoʻomakaʻana e kuke no kaʻikeʻoihanaʻoihana maʻalahi.
E lawelawe me kahi laiki laiki a me ka quinoa e hoʻopuni i ka meaʻai.