ʻO kahi meaʻai no kahi mea kanu olakiko lawaiʻa maikaʻi, i ho'ākākaʻia e nā meaʻono o kaʻohi Helene, e like me ka tīhi lahi a me nā momona i hoʻokaheʻia, i kāpiʻiʻia i loko o ka palaoa maikaʻi palaoa flourilla. ʻO kēia mea kanu ka mea kanu lawaiʻa Kalikimaka me ka meaʻai nui i kaʻai a me ka meaʻai.
Nā papahana a me ke kiʻi mai ka hāʻawi a ka Wheat Foods Council.
Ka mea e pono ai
- 4 10'inima ke kuʻi ka huapalaoa alila
- 3/4 kahi kulī piha (ua'ōhū)
- 16 mau kulina (ʻoi aʻe a 'ole liʻiliʻi, i ka' aiʻoki i ka hapalua)
- 10ʻolivaʻeleʻele (sliced)
- 1/2ʻalani riki (mea lahilahi ke lahilahi)
- 1 ka'āpana'ōmaʻomaʻu liʻiliʻi (i ka sliced)
- 1 kūkono
- 2 baila i ka viliane balsamic
- 1 tbsp pāpaʻi pāʻani (kahi pāʻani)
- 1 clove keleka (minced)
- 2 i kaʻailaʻaila
- 1/4 tsp paʻakai
- 1/4 tsp pepa
Pehea e hana ai
1. I loko o ke kīlapa, e hui pū i nā mea āpau a pau koe wale no nā tortillas.
2. E kū no 20 mau minuke, e ulu ana i kekahi manawa.
3. E hoʻokuʻu i ka wai a māhele i ka salakeke ma waena o nā tortillas.
4. I lalo o ka tortilla ma lalo o ka hoʻopihaʻana a laila e loli i luna.
Kāleka / lawelawe: 267
Nānāmana: Hoʻohālike kahi lawelawe: 267 calories, 9 g protein, 31 g mau kiʻopaʻa, 4 g fiber, 15 g momona (5 g mau), 25 mg cholesterol, 39 mcg folate, 2 mg hao, 748 mg sodium.
E like me nā sandwich meaʻai a me nā kāpuni'okena? Eia kekahi mau mea hou e ho'āʻo ai:
- ʻO ka tempehʻano pālolo a me ke kāpuniʻalani kalamata
- ʻO ka wīwī saladitone a me ka leʻaleʻa momona
- Hoʻopiliʻia ka pīniʻeleʻele a me ka pāpiki o ka avocado
- ʻO kaʻanuʻu lapuʻauʻokoʻa
- ʻO ia ka "pua" me ka meaʻai meaʻai
- Ke kāʻei 2'Ālā punahele a me ka hummus wrap
- Kāpena Swiss a me ka wahie ka mea kanu i ka mea kanu
- ʻO ka nui o nā meaʻaiʻono a me nā meaʻulaʻula koʻikoʻi e ho'āʻo
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 629 |
| Ka nui o ka momona | 19 g |
| Ka momona | 8 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 25 mg |
| Sodium | 1,280 mg |
| Nā Carbohydrates | 98 g |
| Fiber Dietary | 15 g |
| Pāmua | 22 g |