Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 242
Kaona - 14g
Kāpena - 17g
Paena - 17g
Ka Honua Wā 25 min
I mua o 5 min , Cook 20 min
Nā lawelawe 1
ʻO nā puaa kekahi ala nui e hoʻomaka ai i ka lā. Hāʻawi lākou i ka protein maikaʻi a maikaʻi a me nā huaora a me nā minela nui. ʻO ka pilikia me nā hua'ōmaʻomaʻo o nā hua manu he mea ia e hānai pinepineʻia e kekahiʻano momona,ʻo kaʻiʻo kīmū i piha i ka pa'ū e like me ka hausa a me ka puaʻa, nā pālaʻiʻuala, a me ka palaoa keʻokeʻo. ʻO kēlāʻano momona momona, haʻahaʻa pale haʻahaʻa e hiki ke hoʻonanea iāʻoe me ka mākaukau e hoʻi i ka moe! ʻAʻole ia heʻano ola maikaʻi e hoʻomaka ai ka lā.
Hikiʻia nā hua i ka kale a me nā'ōmomi i kahi ala māmā e loaʻa ai kāu mau hua kakahiaka e hoʻomau ana a piha, akāʻaʻoleʻoe e kau i lalo. ʻAʻole waleʻoe e loaʻa i nā huahua o nā hua , akā, loaʻaʻoe i kahi wili-hoʻomaka i kāu mau huaʻai no ka lā.
ʻO kahi hapa o ka meaʻai e hoʻoiho iho i ke koko ke koko ka meaʻekolu aʻeono mau huaʻai o ka lā. ʻO nāʻano hua a me nā huaʻai he nui nā'enela e like me ka potassium , magnesium, a me ka calcium, a me ke fiber e kōkua ai e hoʻohaʻahaʻa i ke kahe o ke koko. Hāʻawi kēiaʻaina kakahiaka i nā kiko o ka meaʻai a meʻelua mau lawelawe piha i nā huaʻai!
Nā meaʻai
- 1 teaspoonʻailaʻaila
- 2 cloves kele, minced
- 2 mau kiala, ka palaoa
- 2 hua nui
- 1/4 kapu kīmakai cherry
Hoʻomākaukau
- ʻO ka umu ahi he 375F. E puhi i kahi meaʻai wela wela aiʻole skillet me kaʻaila.
- I kahi'ā'ī liʻiliʻi liʻiliʻi, kaʻailaʻaila poni ma luna o ka mahana wela. E hoʻomopala i kaʻalani a kale a me ka kukeʻana, a pau ka'ōleʻele o ka kale, hoʻokahi i ka 2 mau minuke. Place Kale ma ka hoʻomākaukauʻana i ka mea kuke.
- E lele mālie ana i nā hua ma luna o Kale. E kāpīpī i nā'ōmato a puni ka ipu. E kīʻaha no ka 12 a 15 mau minuke, a hiki i ka wā e hoʻonohonohoʻia ai ka'iliʻula a iʻailaʻia nā yolks i kou makemake. Laweʻia mai ka umu.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
No ka hanaʻana i kēia pāʻina i ka cholesterol-friendly, e waiho i kekahi o nā yolks a hoʻonui i kahi huaʻala.
Hiki iāʻoe ke hōʻiliʻili i nā huaʻai a pau i loaʻa iāʻoe ma ka wā e kani aiʻoe i ke kale, e like me nā halo, nā'āliki, a me nā pele.
Hiki iāʻoe ke hoʻololi i ka mīpīʻo Beefsteak a Roma paha keʻoleʻoe e loaʻa nā tomato cherry.
Nā lawelawe a me lawelawe lawelawe
E lawelawe me ka pepa hou me kaʻai i ka palaoa'ōwili piha.
E nānā pono i nā hua a hoʻomaka e nānā iā lākou ma hope o 10 mau minuke e maopopo ai e hoʻololi i kāu makemake. Inā makemakeʻoe i kahi hāmole lele, huki iā lākou i ka wā i hoʻonohonohoʻia ai ka poʻe. Inā makemakeʻoe i nā kapa kila ikaika, e haʻalele iā lākou ma kahi lōʻihi.
E mālama iāʻoeʻaʻole e uhi i ka kale ma mua o kou hoʻokomoʻana i ka umu. Makemakeʻoe iā ia he wilted akā paʻa.
ʻO kēia kīʻaha kekahi e hana i kahi brunch puʻupuʻu no ka lehulehu. Hiki iāʻoe ke pālua a pākolu paha i ka papahele a hoʻoliloʻia ia mea i loko o kahi lapalapa mīla nui maʻamau no ka hoʻomaʻemaʻe ponoʻana, nā huaʻumi i hoʻokiʻekiʻeʻia e mākaukau i ka manawa hoʻokahi.
No ka hoʻopiliʻana i ka meaʻai, e mālama i kēia mau hua manu me ka palaoa a me kaʻaoʻao o ka hua. Ponoʻoe e mālama iāʻoe i ke kakahiaka nui!