Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 174
Kaona - 7g
Kāpena - 6g
Paena - 23g
Ka Honua Wā 40 min
Prep 10 min , Cook 30 min
Nā lawelawe 4 (3/4 kapu pākahi)
ʻO ka hapa nui kūʻaiʻia a kūʻaiʻia i ka uku moa he mea hanaʻia me ka ton o ka mayonnaise-calorie, ka meaʻeleʻeleʻeleʻele a me keʻokeʻo, a ua paʻiʻia ma kahiʻano o ka palaoa keʻokeʻo. Hiki paha iā ia he wahi liʻiliʻi o ka lehua lihiliʻi eʻoluʻolu aiʻoe. ʻOiaiʻoe e noʻonoʻo e hana anaʻoe i kahi olakino maikaʻi, i kaʻoiaʻiʻo, ua kaumahaʻia i ka momona, ka sodium, a me nā calories.
Hana i kahi hōʻeha maikaʻi-ka-ʻoi aku me nā meaʻai likeʻole e like me ka umauma moa o ka moa , avocado , Greek yogurt, a me ka nui o nā momona no kahi meaʻono a me ka momona. Hoʻopihaʻia hoʻi ia me ka pilina mai ka moa a me ka yogurt a ua lako i nā momona maikaʻi a me ke fiber i ke avocado. Loaʻa ka momona a momona momona ma mua o ka hānai maʻamau maʻamau,ʻo ia ka mea koho maikaʻi no kaʻaina awakea.
Nā meaʻai
- 1 ka umauma moa (e pili ana i 2 mau kīʻaha)
- kalo kala, eʻono
- ka pepaʻeleʻele hou
- 1 ka pākuka pākōkō, kahi i kālaiʻia
- 2 punetēpō pāpū nonfat Greek yogurt
- 2 punetēni ka lemona a me ka wai lime
- 1/4 kapuni ka paʻakaiʻeleʻele
- pepa hou
- 1/2 kīʻaha kaʻaila, kekahiʻano
- 1/2 kīʻaha'opiʻi (e pili ana i kahi iwiʻaoʻao)
Hoʻomākaukau
- ʻO ka umu ahi he 350F. ʻO ka'ōmaʻa i ka umauma me ka leka kāleka a me ka pepa. E kau i loko o ka ipu kuke a hoʻoulu i ke kī. E puhi i ka kānana 25 a 35 mau minuke, a hiki i ka hoʻokomoʻana o kahi ana wela i loko o ka waena i ka 165F. Holoʻo i ka moa a hoʻomaʻalili ma mua o ka uhiʻana.
I loko o kahi kīʻaha nui, pākī i ka avocado. E hoʻonaninu i ka yogurt, ka lime wai, ka laukaʻi kala a me ka pepa. E hoʻolālā i ka moa, kaʻaila a me ke kelo. E kūʻai i loko o ka pahu hau i loko o ka pahu fri.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
E hoʻopau i kāu'ōmaʻomaʻa moa avocate me ka cilantro, ka kumini, a me ka pipi pua nani no ke kai o kaʻaoʻao hema.
No ka hua lawaiʻole, e hoʻokuʻu i ka yogurt a miki i ka pākuʻi piha (e pili ana i ka nui like).
Nā lawelawe a me lawelawe lawelawe
Hoʻopili i kahi hanana (a me ka manawa) ma ka hanaʻana i kēia meaʻai me ka moa i kaloʻia. Hiki iāʻoe ke hana i kēia meaʻai i ka lima no kaʻaina awakea i kēlā me kēia pule. Hoʻopiliʻia ka mea nui i'ōwiliʻia i loko o kahi'olaula huapalaoa a pau, ma luna o kahi'āpana o ka palaoa wī palaoa piha, aiʻole ma luna o kahi salakeke'ōmaʻomaʻo hou.