He aha inā inā hiki iāʻoe keʻai i kaʻoihana kiʻekiʻe o nā'ōniʻima? Hiki iā ʻoe! Ke makemake au i nā'ōniʻima ma ke kinai, hoʻopiʻi wau i ka'ōhihi kakahiaka kakahiaka nui i loko o ka mea e hoʻomaʻemaʻeʻia e hana i ka'ūpena'ōwili. ʻAʻole wale wale nō nā mea i loaʻa i ke kohu onioni i hanaʻia me ke kaniʻuhū a kiʻekiʻe i ka fiber, a heʻano momona nō hoʻi lākou i ka momona. ʻAʻole nā'āpana o ka'āpana ka meaʻai wale nō i paʻiʻia e hiki ke hana hou me kēiaʻano "faux-fry".
E hoʻohana iā ia no ka hāʻawiʻana i ka meaʻai-hoʻokipa i nā mīkini lima, nā pīpī pīpī, jalapeño poppers, a me nā mea'ē aku. Eia nā mea a pau e pono aiʻoe e hoʻomaka i ka faux-frying.
Nā meaʻai
ʻO keʻano "faux-fry" keʻano kūlana. Ponoʻoe i kekahi mau mea kumu, no ka mea āu e koho ai e lauleʻa.
- Ma hope o ka waihona momona waiʻole: ʻO kēia ka mea e mālama ai i nā hunahuna i kāu meaʻai, a me ka hoʻohanaʻana i ka hua manu ma mua o nā huaʻai a pau e mālama iāʻoe i ka momona a me ka cholesterol. ʻO ka hapaha hapahā o ka mālamaʻana i ka hua manu (e like wale nōʻo ia he mau moa manu maoli me nā meaʻai'ē aʻe) he 30 calories. Hiki iāʻoe ke hoʻohana i nā hua manu inā makemakeʻoe, akāʻo kaʻoihana hua manu ke hana maikaʻi loa.
- ʻO ka'ōpala kiʻekiʻe kiʻekiʻe : Eʻimi i ka'ōpala o ka'ōmole,ʻaʻole ka lapalapa, a me ka caloni he 80 aʻoiʻole paha i ka 1/2-kapu. Hāpai nā lālā i ka'ōmole likeʻole me ka breadcrumb-like. ʻO wau he mea nui nui o ka fiber One kahi'alalaina First bran, nona wale nō he 60 calories ma ke kīʻaha 1/2, me 14 grams o ke fiber. Nā koho'ē aʻe'ē aʻe? All-BranʻO ka palaoa mua (ʻo ia ka aspartame-free) a me nāʻano o ka Nature Natural Path of Organic SmartBran cereal.
- Nā meaʻala a me nā mea kanu: E hōʻani i kaʻala o kāu palaoa eʻoki i kekahi meaʻono a hoʻonui i ka meaʻono. No nā'āpanaʻonika, makemake wau i ka lepoʻeleʻele a me ka pauma. No ka palapelu eggplant Parmesan,ʻo ka hoʻolālā Italia ke hana. Mālama maikaʻi ka paʻakai a me kaʻeleʻele i nā mea a pau. Ināʻoe e nānā ana i ka sodium, hoʻohui pūʻia ka hoʻonaniʻana i ka paʻakai me nāʻano e Mrs. Dash. He mea pono ke hoʻonani i kāu kīʻaha!
- ʻO ka pāʻani a me nā māmā paha:ʻO ka nui o nā meaʻai eʻoluʻoluʻoe e hoʻopalahalahaʻia. E hoʻohana i ka moa no ka hanaʻana i nā nuggets, ka moa Parm, nā pahu pahu, a me nā'ēheu'ē aʻe o Buffalo (ʻo ka mea maʻaʻole i kēlā mea e hoʻonui i ka meaʻono wela i ka wai iʻa). Ke makemake nei au i nāʻolo, nā iʻa iʻa, a me nā'āpana calamari. Ke hiki mai i nā momona, heʻoiaʻiʻo ke aniani, akā, ponoʻoe e ho'āʻo i nā'ōmaʻomaʻo'ōmaʻomaʻo, nā'ōpoki zucchini, a me nāʻepa hamo i hamoʻia me ka wahie māmā. Uaʻike aneiʻoe hiki iāʻoe ke hoʻokala i nā hua'ōlelo feria mai loko mai o kēia mau mea?
- Nā meaʻoluʻolu: E lawe i kāu paila i kahi'ē aʻe ma ka hoʻokipaʻana i nā niho pīpī iʻokiʻia (hanaʻia kaʻula BBQ no nā'ēheu moa), kāpīʻia i ka Parmesan cheese, ka palaoa panko, aiʻole ka niu (kūpono no ka niu niu). Hiki iāʻoe ke ho'āla i kāu meaʻai e hoʻopiliʻia me ka mila wela, ka pāpale salamā maikaʻi e like me ka pua nani o ka meli, aiʻole ka mea hānai, aiʻole ka BBQ sauce.
"Hoʻomoʻa" i nā mea hoʻohana e hoʻohana ai
Makemakeʻoe i kekahi mau papa hana kīʻaha no ka hanaʻana i kēia mau kīʻaha. Ināʻaʻoleʻoe i loaʻa iā lākou, loaʻa iā mākou nā mea'ē aʻe e hiki iāʻoe ke ho'āʻo.
- Blender aiʻole meaʻai meaʻai: ʻO kaʻaoʻao maʻalahi no kaʻimiʻana i nā kuʻikuʻuʻeleʻele,ʻo ia ka hoʻohanaʻana i ka mea hana lepo a meaʻai paha. Makemake au e'ōpili i ka nui o ka palaoa i ka manawa hoʻokahi a waiho i loko o ka pahu pale. Ināʻoe e hele i kēlā ala a laila e ukali i kahi meaʻai e kāhea ana i kaʻai a pau, eʻike i kēia:ʻO nā pahuhuna ka ana e like paha me ka hapalua o ka nui o kaʻai pono'ī. No laila, inā makemake ka papa i ka hapalua kīlaʻau 1/2, ponoʻoe i kahi 1/4 kapu o nā pahuhuna.
ʻAʻohe Blender? ʻaʻole pilikia! E kau wale i kaʻai i loko o kaʻeke. Paʻi me kahi mallet moa aiʻole hiki ke kaumaha a hiki i ka emiʻana i nā pahu kuʻi.
- Nā kīʻaha nui: E ponoʻoe iʻelua kīla, hoʻokahi no ka hua a me kekahi no ka'ōpala. Hiki iāʻoe keʻaʻahu i nā meaʻai. Inā makemakeʻoe, hiki iāʻoe ke hoʻokomo i ka'ōpala o ka'āina i ka mea i hoʻopaʻaʻia a kākohu i kāʻoukou'ānena Nke 'N Bake.
- ʻO kaʻaila Baking: He nui ka pepa no ka hiki iāʻoe ke hohola i ka meaʻai e maopopo ai ke kāwili maikaʻi. Hiki ke hoʻohanaʻia i kahi pan e hana i ka moa laulā aiʻole ka eggplant Parm. A,ʻoiaʻiʻo, e pono ana iāʻoe ka umu. He mea pono nō hoʻi ke hanaʻana i ke ana wela ahi no ka hoʻomaopopoʻana i ka hoʻomehanaʻana o kāu umu i ka mahana kūpono.
Inā makemakeʻoe eʻaila i ka stovetop, hiki iāʻoe ke hoʻohana i ka skillet no nā kiʻi liʻiliʻi, e like me kahi'ōleʻa moa hoʻokahi. Hoʻomoʻa i ka wela a me ka hāmole o ka hapalua.
- ʻO ka mea kīnāʻole: ʻO ke ki kēia i ka hoʻopaʻaʻana i kāu mau lāʻau mumuna ma kahi eʻikeʻia ai kaʻai! E kuhi i ka pepa bakena me kaʻaila kuʻiʻole. Hiki nō hoʻi iāʻoe ke hāʻawi i kahi spritz i luna o ka meaʻai, ka mea e kōkua ai i ka pāpale e loaʻa ai i kahi crunchier. Mai hele wale i luna! ʻO nāʻaiʻole "kalolo-ʻole" e like me ka palahalahaʻole ka loaʻa kekahi calories .
- Kōkua kōkua hou - Tongs:ʻOiaiʻaʻole e koiʻia kēia mau mea, kōkua nui lākou i ka laweʻana i kaʻai mai ka holoiʻana i ka moaʻana i ka palaoa a me ka pepa, ka pan, a me ka skillet. A e paʻa lākou i kou manamana lima mai ka uluʻana i nā hua a me nā kuhū.
Pehea e hoʻomaka ai "Frying"
E hahai i kēia mau hanana e hoʻomaka ai.
- ʻO ke ahi e hoʻolapalapa i 375 mau māka.
- E pīpī i kāu pēpē me ka'ōpala.
- Eʻoki aʻoki paha i ka palaoa i loko o ka meaʻai. Hoʻololi i kahi ākea a me ka hola maikaʻi.
- E hoʻopau i kāu meaʻai i loko o ka moa (egg bowl) a me ka waihona huapuni (i loko o kekahi pola nui'ē aʻe), e haʻalulu haʻahaʻa e lawe i kahi keu, a me ke kapa komo me nā'ōhū. E hoʻololi i ka pepa holoi.
- 'Ohua a'ānenaʻia a kuʻi wale.
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!