I ka hapanui o nā'āina'Akena Hema a me'Asania, keʻano o ka'ōhinu, nā noodle, a me ka "congee" (porridge),ʻo ia nō keʻano o ka miki laiki. ʻO kēiaʻano meaʻai hoʻokipa'ohiiki he kumu maikaʻi,ʻoiai uaʻoi aku ka maikaʻi o kaʻu hanaʻana no kaʻaina awakea. He mea hōʻoluʻolu, hōʻoluʻolu ia, a maikaʻi loa inā e hakakā anaʻoe i ke anu a me ka maʻi. ʻO ka mea i'ānenaʻia i loko o kahi mea kuke kuke, aiʻole ma luna o ka ipu, he maʻalahi loa ka hanaʻana, he momona me nā calorie, a me ke olakino (e nānā i koʻu pani no nā kīʻaha piha).
Ka mea e pono ai
- 7+ kahe o ka moa (inā he meaʻaiʻole, hoʻohana i ka huluhulu meaʻai aiʻole mea meaʻaiʻole "ka moa" broth)
- 1 1/2ʻaila Thai jasmine rice (e hana pū kekahi mau laiki'ē aʻe) *
- 1/2 i ka 1 kapu i nā'ōmaʻomaʻi hou a maloʻo paha (e hoʻoulu i ka maloo); aiʻole inā he meaʻaiʻole, 1/2 kapu tofu iʻoki i loko o nā pahu
- 1'āpana nui nui
- ka galangal a iʻole ka'ākau (peeled a me kaʻokiʻokiʻia)
- Hoʻomaʻo lima i nā lau basil hou (pinepine ke kāpili inā nui nā lau)
- 1/2 i ka 1 kapu hou coriander hou (kālaiʻia)
- 3ʻaila a me ka'ōmole
- 1 i 3 tbsp.
- ka meaʻai iʻa (e like me kaʻono) aiʻole meaʻai iʻa
- E hookauwa:
- Kōʻanoa: nā'alaʻulaʻulaʻula (sliced) a iʻole ke kānaniʻulaʻula Thai
- 1 tbsp. soy sauce
- 1 tbsp. sesame hinu
- Ka'ōmole o ke pepa keʻokeʻo (aiʻole pepa pepaʻeleʻele)
Pehea e hana ai
- ʻOiai e hiki iāʻoe ke hana i kēia meaʻai ma ka ipu,ʻoi aku ka maʻalahi o ka hoʻohanaʻana i ka mea kuke wikiwiki (ma kēiaʻanoʻaʻoleʻoe e mālama i ka nānāʻana, no ka mea, he mea pono ke kuke lōʻihi i ka manawa lōʻihi). E kau i ke kōla a me ka laiki i loko o ke kuhi mālie i "kiʻekiʻe" (aiʻole "haʻahaʻa" inā eʻai i ka lā a iʻole ka pō). E uhi aʻae i ka kuke no nā liʻiliʻiʻelua mau hora, aiʻole a hiki i ka laiki iki. Kōkua:ʻO ka laiki e lilo keʻano o konaʻano i mea eʻaneʻane e like me ka huapalaoa o ka palaoa, aiʻole ka momona o ka laiki.
- E hoʻonui i ka hanu i ka mea kuke kuke no 5 mau 10 mau minuke i hala - hiki i ka lōʻihi e hoʻomoʻa ai iā lākou.
- Inā paʻakikī ka soup, e hoʻopili i kahi kīʻaha a wai paha.
- Hoʻohui 1 Tbsp. o ka mīkini iʻa a me ka hoʻokipa. E ho'āʻo i ka ho'āʻoʻana no ka paʻakai, e hoʻonui iā 2 Tbsp. eʻoi aku ka iʻa i ka iʻa ināʻaʻole lawa kaʻoluʻolu. (Inā paʻakai, e hoʻonui i ka waiʻaila lime 1-2). E noʻonoʻo: E hoʻomanaʻoʻoe e hoʻomoʻona i kahi mea liʻiliʻi loa i ka puʻu ma mua o kaʻaiʻana, a laila e hoʻonui i ka paʻakai.
- E hoʻokomoʻia i loko o nā kīʻaha a kāpīpīʻia me ka coriander hou, ka basil, a me kaʻoho puna.
- E lawelawe me ka pepa a me nā mīkini i'ōleloʻia ma luna (kaʻalani liʻiliʻi a me kaʻalani hulu hou,), e hāʻawi ana i kouʻohana aiʻole mau manuʻai e hoʻonui i kā lākou iho e like me ka mea eʻono ai. (Hoʻohui pinepine au i 1 i 2 tsp, soy sauce, 1/2 i ka 1 tsp, me ka hinu sesame, a me kahi mea liʻiliʻi loa i kaʻu, no ka laʻana.)
- Hoʻopuka maikaʻi: Hoʻomaopopo pinepine kēia'ōhinu me ka manawa. I ka hoʻomākaukauʻana i nā mea i koe, e hoʻomaha wale i loko o ka ipu hao ma luna o ka ipu, e hoʻonui i ka hulu e like me ka mea e pono ai.
- Inā hoʻohanaʻana i ka'ōpū piha: E hoʻomanaʻo wale nō paha e kuke i kahi lōʻihi lōʻihi ma mua o ka laiki keʻokeʻo. Akā naʻe, ua maikaʻi ka meaʻono. ʻO kaʻoiaʻiʻo, i kēia mau lā, ke hana mau wau i kēia meaʻai me ka huʻiʻana o nā raiki keʻokeʻo a me ke keʻokeʻo me nā kīʻaha likeʻole me quinoa, buckwheat, a me nā mea'ē aʻe ... - he meaʻono!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 385 |
| Ka nui o ka momona | 5 g |
| Ka momona | 1 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 2,218 mg |
| Nā Carbohydrates | 72 g |
| Fiber Dietary | 4 g |
| Pāmua | 13 g |