Nā Hua Sala Sala Me ka Fennel a me ka Alana Salsa

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 361

Kaona - 17g

Kāpena - 15g

Paena - 37g

Ka LāʻElua 38 min
Prep 30 min , Cook 8 min
Nā lawelawe 4

ʻO ka pakiaka Fennel, ka mea iʻikeʻia he anise, he kūlana nuiʻo ia no kaʻaila (kahi mea kiʻekiʻe FODMAP)ʻano akamai. Like me nā'alela, ua loaʻa kahi aʻa o ke aʻa i ka lepo - akā me kahiʻala o ka laikini a pau. Hoʻopiliʻana i nāʻaina a me ke kīʻaha. ʻO kēia salsaʻanoʻalani-fennel i lawelaweʻia e like me ke kāʻei no ka tuna tuna i hanaʻia ma kahi moe o ka'ōniʻi pēpē.

Nā meaʻai

• 2 teaspoons punaʻailaʻaila
• 1 teaspoon paprika ulaula
• 1 teaspoon ka'āpana coriander
• ¼ teaspoon ka paʻakai
• 1/8 kapune ka'ōpū maloʻo hou
• 1 ¼ paona ka tuna
• 1 teaspoon ka canola
• ʻO 6 mau kapu i piha i ka'ōpena pēpē
• 8-ounce'ōpihi fennel (1 pōma)
• 2 punetēpeta me 2 teaspoons kaʻailaʻaila olive i hoʻonāukiʻia, i māheleʻia
• 2 ala ala
• 5 Kalamata olives , ka mea i puhiʻia a me ka meaʻono loa
• 2 punetēpuni kahi'ūla pāʻani
• ½ ½ teaspoon dried maikaʻi ka lau
• 2 punetēpō cider winika
• ¼ keʻokeʻo lahilahi i ka palaoa i ka palaoa
• 1/16 teaspoon ka paʻakai
• 1/16 teaspoon'ōmole pepa maloʻo

Hoʻomākaukau

1. ʻO ka umuʻeleʻele i 425F. E puhi i ka paila panake me ka meaʻala a me ka lole'alaʻula me kaʻaila.
2. I loko o kahi kīʻaha liʻiliʻi e hui pū me 2 teaspoons keleponaʻaila kalo, paprika'āpana, coriander, paʻakai, a me ka pepa. E hoʻomaʻemaʻe i nāʻauwaha ma nāʻaoʻaoʻelua me ka meaʻala a me ka hoʻokaʻawale.
3. Eʻokiʻoki i ka'ōpū o ka fennel a hoʻolei. Eʻokiʻoki i ka pākuʻi ma waena o ka hopena. Eʻokiʻoki i ke "nui" o V i kēlā me kēia hapalua ma ke kumu hopena a hoʻolei. E hoʻoneʻe i ka'āpana halve halves i loko o ka'āpana'ekene ¼ a kau i ka pepa bakena i kahi papa. Drizzle me nā teaspoon 2 o kaʻailaʻaila. E hoʻolālā a hiki i ka huliʻana o ka fennel i ke gula'ōmaʻomaʻo me kekahi mauʻeleʻeleʻeleʻeleʻeleʻele, 11 a 13 mau minuke. E hoʻohuli i nā'āpana a ma kahi'ānena a hiki i ka'ōniʻoniʻo ma kekahiʻaoʻao, 5 a 6 mau minuke. E laweʻia mai ka umu a hoʻomaha.

1. ʻOiai ka'ōhinuʻana o ka fennel, e hoʻomaʻemaʻe pono i hoʻokahi alani a hoʻokahe i loko o ka mea e lawelawe ana i ke kīla. E kaomi i ka hua e hana ¼ i ka waiʻalani. Peel aʻoki i ka hua o kekahiʻalani.
2. I kaʻalaniʻalani, e hoʻohui i ka wai, nā'āpanaʻalaniʻala, nāʻoliva, ka pāhiri, oregano, cider winika, nā pale wili, e waiho ana 2 punetēpē o kaʻailaʻaila, ka paʻakai, a me ka pepa. Eʻoki liʻiliʻi i ka'ōhinu momona a'ōhinuʻia i loko o ka salsa ala. E hoʻolālā i kekahi manawa e like me ka huiʻana.
3. E hoʻolale i kahi skillet kaumaha ma luna o ka mahana wela; kahe i kaʻaila canola. E hoʻomoʻi i ka pana tuna i ka paila aʻohi a paʻiʻia i lalo, 3 a 5 mau minuke. E huli a kuke no kahi 3 a 4 mau minuke ma kekahiʻaoʻao.
4. Wehe i ka tuna mai ka wela aʻoi ka liiki ma waena; e hoʻomau i ka kuke e like me kona hoʻomahaʻana. ʻO kēia manawa hoʻomoʻaʻana no kahi o nāʻekeʻeleʻeleʻeleʻele-1; inā e hoʻouluʻana i nā kohu'eneʻena, e ho'ēmi i ka manawa. Ma hope o 2 a 3 mau minuke, eʻoki i ka tuna i loko o nā pa.

1. No kēlā me kēia lawelawe, pāʻani 1 ½ kapu i ka'ōniʻi pēpē, e hoʻonui i ka ½ cup Roasted Fennel Orange Salsa, a laila e piʻi i luna me ka ¼ o nā mīkini pale kai.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Ma mua o kaʻanuʻuʻana i ka pā, e hoʻohana pono. E huki i ka pākuʻi a laila eʻoki i loko o nā'āpana lahilahi.

Hiki iāʻoe ke kāwili i ka tuna i loko o nāʻili; eʻokiʻoki i ke kohu tuna i 4 mau'āpana ma mua o ka haeʻana, a kau i ka'āpana ma luna o ka salsa.

Hiki ke hoʻohanaʻia kahi paona o ka moa moa a me ka moa puaʻa i kahi o ka tuna.

Nā lawelawe a me lawelawe lawelawe

ʻO kahi lālā maikaʻiʻo ka rasp grater (keʻano ulaula,) he wikiwiki ka hanaʻana i kaʻaila a me ka maʻalahi e pale i ka pith keʻokeʻo maikaʻi. Hoʻopiʻiʻo Citrus zest i kahi meaʻono-FODMAP nui loa i'ōwili aiʻole salsa.

ʻO kēlā me kēia lawelawe heʻehā o nāʻeni o ka tuna me 2/3 kapu salsa a me 1 1/2 kīʻaha puna.