Uaʻike aneiʻoe hiki i ka wiliʻana i nā huapona momona momona ma ka hoʻohanaʻana i kāu microwawe wale? Ua kapaʻia lākou he mau moa, aʻo lākou ka ala kūpono e hoʻomaka ai i ke kakahiaka. Eia nā mea a pau e pono aiʻoe eʻike i kāu hana pono'ī.
Nā Mea Hana
ʻO ka nui o ka mīkini umauma me ka mīkini: Inā hoʻomākaukauʻoe i nā hua i loko o ka mīkiniʻehu, hoʻolili lākou i ka wā e kuke ai, no laila e ponoʻoe i kahi pahu kuhū e pale ai i kahi pōʻino.
Ke hāpai nei wau i 16-oz. ʻO ka pahu ka lōʻihi a me ka ākea. Ināʻaʻoleʻoe i nāʻeke i kēia nui, hiki iāʻoe ke hoʻohana i kaʻaila umauma wela. (Akā, hiki iāʻoe ke kāhea i kāu kakahiaka kakahiaka pākahi.
Pākī kaomiʻole: ʻO kēia ke kī. Hoʻopuka i kāu pahu me ka mea hanaʻole i ka paila no ka paleʻana i nā'āpana iʻa. Eia kekahi'ōlelo aʻo e pili ana: E hoʻopūpū i kāu pahu i ka waiʻona ma hope koke o ka hauʻoliʻana i kaʻaina kakahiaka. Heʻoi aku ka paʻakikī o ka hoʻomaʻemaʻeʻana i kekahi manawa o nā hua i koe.
'Ohuahana: Keʻano o kahi i hāʻawiʻia - hoʻohana wau i hoʻokahi 1,100 watts microwave 1,100 watts. Ponoʻoe e hoʻololi i ka manawa kuke e pili ana i kāu mea.
Nā meaʻai
ʻO ka momona momonaʻole hua iʻa a hua manu paha: ʻO wau he mea nui o nā mea momona momonaʻole, e like me keʻano o Egg Beaters. He mea maʻamau nā'ōpū iʻa me nā meaʻai. Ma ka hoʻohanaʻana i kēia mau mea huaʻai , e mālama iāʻoe i ka momona a me ke cholesterol.
ʻElua mau hua nui ma kahi o 150 calories a me 10g momona, aʻoi aku i ka 100 pakeneka o ka waiwai o ka cholesterol i kēlā me kēia lā. ʻO ka helu kūlike o ka momona momona-ʻole wai iʻa -ʻo kahi hapalua kīʻaha - he 60 mau calories, 0g momona,ʻaʻohe cholesterol. Inā makemakeʻoe e hoʻohana i nā hulu manu maʻamau, ua maikaʻi -ʻo ka mea i like kaʻai like me keʻano o ka hua manu.
Nā mākī māmā: ʻAʻole hiki iāʻoe ke hōʻiliʻili i kahi hua manu me ka liʻiliʻiʻole. ʻO kaʻu punahele punahele loa no ka mīmū hua liʻiliʻiʻo ia ka'āpana o ka palaoa Laughing Cow Light. Hoʻopiliʻia ka mea'alaʻolu a me ka mea hoʻonani maikaʻi. ʻO ka'ōmaʻomaʻo o ka māmā i nā mea likeʻole, akā e ho'āʻo iā lākou a pau. ʻO kēlā me kēia pahu he 35 mau calorie wale nō a me ka momona 1.5-2g. ʻO ka holoʻana? ʻO ka palaoa i kāhiʻiaʻo Shredded,ʻo Mexican-mix or cheddar. ʻO kahi o ka pahu kapu 1/4-he 80 calories a me 5.5g ka momona, akāʻoʻelua aʻekolu mau punetēpone ka mea no ka loaʻaʻana o ka mea nui. A no ka pahu mele Helene, e ho'āʻo i nā'āpana momona momona. Loaʻa ka holoʻokoʻa 1/4-hue i 70 mau calorie a me 5g momona - ponoʻoe iʻelua mau punetene wale nō.
Nā huaʻai hou: ʻAʻohe hewa maʻamau maʻaneʻi. Aloha au i ka'ōnihi, nā'aliki, a me nā haloha, akā e hele pū me nā wahi punahele a pau nā mea punahele iāʻoe. E hōʻoiaʻiʻo i kā lākouʻokiʻoki i ka nui like, no laila e hoʻonalu a pau lākou i ka manawa like. No ka mālamaʻana iāʻoe iho i kahi hana mua, hiki iāʻoe ke hoʻohana i nā kumukūʻau precut. ʻO Bonus inā lākou i hui mua.
Hoʻolālā: E hoʻopau i ke kinipona me kahi kīʻaha pīlaʻi momona liʻiliʻi, ka'ōpū o ka meli-ulu, ka mea i'ōhū, a me ka umauma moa liʻiliʻi, ka'ōpū iʻokiʻia aiʻole ka pua puaʻa, aiʻole ka momona momonaʻole.
Nā meaʻala a me nā mea kanu: Kālapalaʻala,'ālū lūlū, chili lūlū, cumin - nā ala maikaʻi a pau e hoʻonui i ka'ōpala me kaʻole o nā calories. No kahi ala pōkole, e ho'āʻo i kahi mea hoʻonani liʻiliʻi, hoʻouluʻai fajita, aiʻole hoʻomehanaʻItalia. Makemake wau i ka hoʻolimalimaʻana i ka paʻakaiʻole e hui pū me nāʻano e Mrs. Dash. ʻO nā mea kanu, basil a me cilantro aia ma ka piko o kaʻu papa inoa.
Condiments: aloha au i ka salsa ma kaʻu mau hua. Ināʻoe e nānā ana i ka sodium, e kau me ka salsa hou a iʻole ka pico de gallo, ka mea i emi iho i ka paʻakai ma mua o ka salsa uku. Nā koho'ē aʻe? ʻO Ketchup, keʻalani wela (Frank's RedHot kaʻu meaʻoi loa,ʻoiaiʻo Sriracha nui ka nui), a me kaʻonaʻala maikaʻi (me nā lole maʻamau Mexican).
Pehea-i
E pīpī i kāu pahu, a hoʻonui aku i nā mea maʻi. ʻO ka mīkini lāʻau a hoʻonuanuʻia, a holoi i kahi maloʻo. A laila hoʻohui i ka hua manu a iʻole nā hua manu - 3/4 kapu ke kālā maikaʻi - a me nā meaʻala. ʻO Microwave no 1 1/2 mau minuke. E hoʻoulu i ka pīhi, nā kumu, a me nā mea kanu, a me ka mīkiniʻai a hiki i ka hoʻonohoʻiaʻana o ka meli aʻoi aku nā wela, e like paha me 1 mau minuke. ʻO luna me nā condiments, a hauʻoli hoʻi!
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!