Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 349
Kaona - 18g
Kaomi - 8g
Keena - 38g
Ka Honua Wā 35 min
Prep 15 min , Cook 20 min
Nā lawelawe 3
ʻO kēia mīkiniʻo Basil-Carb me ka meaʻaiʻana he meaʻai wikiwiki, maʻalahi, a maikaʻi, e hoʻomākaukau ana ma kahi o 45 mau minuke mai ka hoʻomakaʻana i ka pau.
ʻO nā hua'ōlelo i manaʻoʻia - ka paʻakai pepa , nā hami , zucchini a me nā'āpana kauwela - kahi wale kahi i hoʻomaka ai, ma ka nui a me keʻano.
Hiki iāʻoe ke hoʻohana pono i nā mea kanu. ʻO Broccoli, ka'ailaʻala, a me nā aniani he mau mea maikaʻi maikaʻi. Hiki iāʻoe ke pani i kahi mea pesto sauce no ka basil a me ke kāleka inā makemakeʻoe.
Nā meaʻai
- 3 hui punaʻailaʻaila
- 1 pākani ka iwiʻole, ka umauma moaʻole o ka'ōpū, iʻokiʻia i mau'āpana momona
- 1½ teaspoon ka paʻakai
- 1/4 teaspoon ka honua pepaʻeleʻele
- 1 mau pepaʻelimaʻulaʻula, holoiʻia,ʻokiʻia, aʻokiʻokiʻia
- 8'ekene a me ka mea i hoʻomaʻemaʻeʻia
- 2 kīʻaha i holoiʻia,ʻaiʻia, a me ka sliced slicinini
- 3 cloves keleka, minced a i kaomiʻia
- 8 ounce o ka basil basil,ʻokiʻoki
Hoʻomākaukau
- I kahi ākea nui ma luna o ka wela wela, e lawe mai iʻekolu punetēpē i kaʻailaʻaila maikaʻi maikaʻi i kahi lūlū.
- I kēia manawa, kau i ka paʻakai a me ka pepa ma nā'āpana moa. E hoʻopili pono i nā'āpana moa i hoʻolimalimaʻia i kaʻaila wela, eʻalo i kēlā mela o kaʻailaʻenaʻena wela. Eʻohi iʻa i kekahiʻaoʻao a hāʻule i nā'āpana ma luna.
- E hoʻomoʻa i ka pepaʻulaʻulaʻulaʻula, 8'uneke i ka'ōpūʻalani, 2 mau kīʻaha sliced zucchini aiʻole nā kau'ōmaʻomaʻo'ē aʻe paha, e ulu a hoʻomau i ka kuke.
- I ka wā e'akoʻokiʻia ka meaʻai, e hoʻolei i kekahiʻaoʻao a hoʻokomo i nā kālekaʻelima 3. Ma hope o 30 maukona, e hoʻoikaika i nā mea a pau ae hoʻonui i ka 8 'auneke kahi basil hou.
- E hui i kahi 30 a -60 mau hē a e lawelawe. Hiki ke hoʻokomoʻia ka Pesto (homemade a kūʻaiʻia paha) i ke kāleka a me ka basil.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Ināʻaʻole ka ipu mīkini kīʻaha āu, aiʻole inā makemake waleʻoe e hoʻololi i nā mea i kahi liʻiliʻi, hiki iāʻoe ke hoʻokaʻawale i ka moa i loko o kēia meaʻai me kekahiʻano haʻawina haʻahaʻa-haʻapona- like paha. Eia nā koho haʻahaʻa haʻahaʻa haʻahaʻa:
- Mālaʻula: Ka moa o kaʻiʻo a me ka pipi, ka pua puaʻa a me ka pua momona liʻiliʻi i ka hoʻonaniʻana, Cornish hen
- ʻApē: kahi mea kanu me ka meaʻai ma lalo o ka 10% momona, ka nui o nā pali, kaʻalima sirloin, nāʻoki a puni, ka'ūpili a me ke kūlani o London.
- ʻO ka puaʻa: kaʻohi hamū, ka pelelo, ka, ka'āpala i ka maikaʻi, kaʻiʻo puaʻa Kānanī, ke kuʻi pinepineʻia, ka puaʻa momona-momona (ʻoi loa aku keʻaʻahu)
- Keiki hipa: Kūmole maikaʻi, e'ānaiʻia e like me kekahi hana maʻamau
- ʻO ka Veal: Pāʻani a puni, kaʻokiʻoki āpau, kahi
- ʻAhi Lunch: Meaʻaiʻole, momona-momona nā meaʻai e like me ka pume
- Nā Puʻupuʻu Puʻupuʻu: Namu, tofu , seʻan, tempeh, beans, a me nā meaʻai liʻiliʻi liʻiliʻi e like me ka puaʻa a me ka yogurt