Salmon Patties me Mango Salsa

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Kaloka - 283

Kaona - 10g

Kaomi - 28g

Paena - 20g

Ka Honua Wā 25 min
Prep 15 min , Kuki 10 min
Nānā 3 (2 patties + 4 T a me kēlā me kēia)

ʻO ka Quinoa a me ka lomona ka mea maʻamau i nā kīla saladi. Hoʻokomoʻia kēia mau meaʻelua i loko o kēia meaʻono me ka hua. ʻO ka hopena e hoʻopihapiha i ka meaʻai i loko o kahi mea'ahuʻalo, nuiʻole e heleʻole i kaʻaoʻao ma nā calories. He maikaʻi kēlā i ka wā eʻimi anaʻoe i kahi meaʻai olakino maikaʻi a iʻole kaʻai palekana kaumaha!

Ināʻoe e leʻaleʻa i kēia iʻa iʻa ma kahi pono'ī, me ka saladi , a iʻole ma kahi o kahi manu momona,ʻo ka salsa mango e hoʻohui pū i nā meaʻala a me nāʻono. ʻO ka hoʻopau hopeʻana i kekahi hōʻike.

Nā meaʻai

• 1/4 kapu quinoa maloʻo
• 1 6-'auaʻa hiki i ka waipala
• 1/3 kīʻaha pāʻakai paʻi
• 1 kaʻina kaʻina wai lemon
• 1/4 ke kīʻaha
• 1 nui nui
• 1½ teaspoon ka paʻakai
• 1/4 teaspoon ka honua pepaʻeleʻele
• 1/2 keneteni cumin
• 1 kaʻailaʻailaʻaila
• 1 ka manene manene, i hoʻokuʻuʻia
• 1/2 paʻi pepa, kahiʻoki
• 1/4 ālaʻula, i kālaiʻia
• 2 punetēpō wai wai lemon
• 1/8 teaspoon ka papa paʻakai

Hoʻomākaukau

1. E hoʻomākaukau i ka quinoa e like me nā'ōlelo hōʻailona.
2. E hoʻohui i nā mea a pau no nā patties (quinoa ma loko o ka kumini) i loko o ke kīʻaha. E hoʻohui i ka huiʻana iʻeono mau'āpana liʻiliʻi.
3. ʻO kaʻailaʻaila ma loko o ka pā pālua nui ma lalo o ka mahana. E hoʻohui i ka pan a pau me kaʻaila. E paʻi i nā patties, ma kahi o 5 mau minuke ma kēlā me kēiaʻaoʻao. Inā hoʻomaka ka hāmama o ke kino i ka wā e ho'āʻo aiʻoe e hoʻololi, e hoʻopaʻa i konaʻaoʻao no nā minuke he mau minuke.

1. E hoʻohui i ke koena o nā meaʻai i loko o ke kīʻaha liʻiliʻi a e lawelawe me ka patona.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Hiki iāʻoe ke hoʻokaʻawale i kēlā me kēiaʻano pāhili-style no ka mango. Hiki i ka'ōkoa ke hoʻohui i ka pāʻana o Hawaiin. Hiki maikaʻi i kaʻaila huaʻona.

Hiki iāʻoe ke hoʻohana i ka hapalua hapalua o ka wai maʻemaʻe ma kahi o ka mea hiki ke hoʻohanaʻia inā makemakeʻoe. E'ōpala i kahi'ōnaehana meaʻai ma mua o ka huiʻana me nā mea'ē aʻe a me ka kuke no hoʻokahi minute aʻelua paha ka lōʻihi, e hoʻomaopopoʻia ke kukeʻia ma mua o ka haʻaleleʻana mai ka wela. No ka mālamaʻana i ka palekana o kaʻai, e hiki i ka wahi mānoanoa o ka patty a 145F.

Nā lawelawe a me lawelawe lawelawe

Hiki ke hāʻawiʻia nā'ōpona likeʻole e like me nā mea hou -ʻo ia ka waiwai i loko o ka protein, ka waiʻopa D, a me nā'āmona momona-anti-inflammatory omega-3 e maikaʻi no kou lolo. Hiki iāʻoe ke koho i ka mea i loaʻa aiʻole nā ​​meaʻoi aku ka maikaʻi-pink, sockeye, a me nāʻano'ē aʻe'ē aʻe e hana i kēia meaʻai. Hiki paha iāʻoe ke hoʻohālikelike i nā lepili Nutrition Facts pono i nā mele a pau, e hōʻoiaʻoe e koho neiʻoe i kahi laikini i emi loa ma ka sodium aʻaʻole hoʻokomo i nā mea ponoʻole.

Inā loaʻa iāʻoe kahi'ōmole salmon me kaʻili a me ka iwi, e wehe i kaʻili ae mālama i nā iwi. E mālama wale iā lākou aʻaʻoleʻoe e hoʻomaopopo iā lākou. He waiwai lākou i ka calcium a me ka manawa eʻai ai no ka weheʻana,ʻo ka hanaʻana pēlā, heʻoi aku ka ikaika ma mua o ka waiwai.