Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 96
Kaona - 7g
Kaomi - 7g
Paena - 3g
Ka Honua Lāki 80 min
Prep 75 min , Cook 5 min
Nā lawelawe 4 (1 kapu kēlā me kēia)
Aia kahi pālahalaha ma kāu heluʻaiʻai i papaʻia no ka mea e ho'āʻo anaʻoe eʻoki i nā calories a me nā hamoʻaleʻa ? Hiki, hiki iāʻoe ke kau i nā pātaʻi ma ka papa inoa ma ka hoʻohanaʻana i "zoodles" ma kahi o semolina a iʻole ka palaoa paʻi palaoa a pau. Māloiʻia ka pailaʻo ka paila me ka waiwai i ka waiwai o nā zucchini-i kapaʻia "zoodles" - hoʻohanaʻia.
ʻO ka hana i ka hoʻopiliʻana i ka pasta zucchini i loko o kāu mau pā pasta maʻamau e loaʻa ana i keʻano o ka pelapela no ka mea,ʻaʻole ia he mele. Hāʻawi kēia meaʻai iāʻoe i nā noodles zucchini pono loa i like lākou me ka fettuccine a iʻole ka linguine, e hilinaʻi ana i ka nui o keʻokiʻana iā lākou. Kūleʻa maikaʻi lākou me ka pesto saula ma keʻano he kīʻahaʻaoʻao a ma keʻano he papahana nui.
No ka hanaʻana i nā kūmole zucchini , ponoʻoe i kahi mea kanu hua'ōlelo, mandolin, aiʻole spiralizer. Hiki i ka spiralizer ke hana i ka mea liʻiliʻi loa o ka hana (inā loaʻa iāʻoe kekahi mea pono maikaʻi) no ka mea,ʻo ia wale nō ka mea e pono aiʻoe e hoʻololi i ke kiko aiʻole e paʻi i ka piko a waihoʻiaʻoe me kahi puʻupuʻu nani o nā pūmole zucchini.
Nā meaʻai
- 1 paona zucchini kōliki
- 1 paʻiʻonika zucchini
- 2 teashi sakai (kahi Himalana)
- 2 hui pūʻailaʻaila
Hoʻomākaukau
- Inā hoʻohanaʻoe i ka mea kākau punahele, nā'ōpili peal o zucchini , e hana i kou ala a puni ka'āpala (pēlā e hoʻololi ana i ka'āpana e like me kou peel). Hiki iā lākou ke like me ka ākea a liʻiliʻi paha e like me kou makemake. E hoʻomau a hiki i ka hikiʻana iāʻoe keʻano o nāʻanoʻano (kahiʻole nā hua liʻiliʻi, akāʻaʻoleʻoe e makemake e lilo ia i mea kānana). Hiki iāʻoe ke hoʻohana i ka mandolin a iʻole ka spiralizer no kēia, ma muli o kāu mau kauoha.
- E kau i nā'ōmole zucchini i loko o kahi colander a strainer paha, e'ūpīʻia me ka nui o ka paʻakai, ae hoʻoulu i ke kapa. E kau i ka colander i loko o ke pola a kau i kekahi pā liʻiliʻi ma luna e huki i ka wai. No ka wikiwikiʻana, kau i kekahiʻano kaumaha ma luna o ka pāpale e like me ka meaʻai. Hiki iāʻoe ke waiho e like me kēia no ka hola 1, aiʻole i ka 24 mau hola (ʻoi aʻe ka lōʻihi o ka manawa, akāʻo ka hapanui o ka hana i ka hola mua). Ināʻoe e noʻonoʻo i ia mea, e hoʻolei i nā kaula me nā manamana lima ma kekahi wahi eʻike pono i ka māhele maikaʻiʻana o ka brine.
- E holoi i ka paʻakai a ma kaomi paha i ka wai i waho (hiki iāʻoe ke hoʻihoʻi i ka hoʻonohonoho colander / pāpale) aiʻole e hoʻolaha i nā "noodles" ma luna o kahi lole lole kokon (ʻaʻole i ka lole lole, a iʻoleʻoe e loaʻa i ka lolo).
- Hoʻomakaʻia ka pasta zucchini eʻai (ʻaʻole pono kaʻaiʻana) akā uaʻano like me ka pasta inā hoʻomehana maikaʻiʻia; kahe i loko o kaʻailaʻaila i hoʻonāukiuki i ka kiʻekiʻe kiʻekiʻe no 1 a 5 mau minuke. Ināʻohiʻoe i ka lōʻihi, hiki iā ia ke kuʻikahi a lilo i mushy.
Pākī Manuahi
Ke mahalo nei inā e holo maikaʻi kāu mau pā pasta maʻamau me nā noodles zucchini? E ho'āʻo i kēia mau hui pūnaewele e hana i nā pātaʻi maʻamau maʻamau, aiʻole e hiki paha iāʻoe ke hoʻohui i kaʻiʻo a iʻole ka iʻa i kāu mea paʻi kiʻi zucchini.
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