Inā he meaʻaiʻaiʻoe a iʻole eʻimi wale i ka meaʻai no ka meaʻaiʻoi aku ka maikaʻi,ʻaʻole ponoʻoe e hana me kaʻaiʻole Mexicanʻai.
ʻO kēia mau mea momona momona, nāʻano mea kanu kiʻekiʻe, ua hoʻopihaʻia me ka puree o ka uala , nā pīniʻeleʻele , nāʻaila, nā kelo , ke kāleka , a me ka cilantro . Ua'ōwiliʻia lākou e like me ka enchiladas a me ka pule. E lawelawe i nā mea i kūkuluʻia me kahi salima hale.
He mea maikaʻi kēia meaʻai i ka "Moosewood Restaurant Low-Fat Favorites."
Ka mea e pono ai
- 5 'aila i kaʻuala
- 1½ teaspoon ka paʻakai
- 2 teaspoons ka waiola canola (aiʻole kekahi meaʻaila'ē aʻe)
- 3 1/2 kīʻaha a me kaʻaila (kolo)
- 4 nā onioni kāleka nui (minced or pressed)
- 1'eneʻena kaʻaila a me ka lama hou (minced)
- 4 teaspoon kahi kumini kumumana
- 4 teaspoon ka wai coriander
- 4 1/2 kīʻaha i pīpīʻeleʻele (aiʻole 3 15-mauʻohe ahe, uaʻeli)
- 2/3 kapu i piha i ka lau cilantro
- 2 punetēpuni ka wai lemona hou
- 1 teaspoon ka paʻakai
- 8 8 'āniha palaoa tortillas
- 1 jar of tomato salsa
Pehea e hana ai
- E hoʻolale i ka umu a 350 F.
- E kau i kaʻuala i loko o ka'ōmole me ka paʻakai a me ka wai e uhi.
- E uhi i ka ipuhao a lawe i kahiʻeha, a laila e hoʻolima aʻoluʻolu, e pili ana i 10 mau minuke.
- E puhi a hoʻokaʻawale.
- ʻOiai e kuke ana kaʻuala, e hoʻomaʻamaʻa i kaʻaila i loko o ka alapiʻi luna a iʻole ke kāpili a hoʻoulu i nāʻaila, ke kāleka a me nā chilies.
- E uhi a e kuke i kahi wela wela, e hoʻoulu ai i kekahi manawa, a hiki i nā meaʻeleʻele aʻela, e pili ana i 7 mau minuke.
- E hoʻomoʻa i ka kumini a me ka coriander a hoʻomoʻa no 2 a 3 mau minuke, e hoʻoulu pinepine. Laweʻia mai ka wela a waihoʻia.
- I ka papa hanaʻai, hoʻohui i nā pīʻeleʻele, cilantro, wai lemon, ka paʻakai a me kaʻuala māla a me puree a paʻakai. (Hiki iāʻoe ke hoʻomalu i nā meaʻai i loko o kekahi pola nui ma ka lima ma ka hoʻohanaʻana i ka masher potato potato.
- E hoʻokuʻu i ka huilaʻuala i kahi kīlaha nui a hui pū i nāʻaila a me nā meaʻala.
- ʻO kaʻaila māmā he ipu kuke.
- Ka pupuhi e pili ana i 2/3 a 3/4 kapu o ka hoʻopihaʻana i ke kikowaena o kēlā me kēia tortilla, e loli i luna a waiho i kahi'āpana, ma lalo o ka'āpana.
- E uhi paʻa me ka pahu a me ka kuke no 30 mau minuke, aiʻole a hiki i ke kaniʻana o ka wela. Hoʻopiliʻia me ka salsa.
ʻO ka meaʻai
Aia nāʻuala ma ke poʻo o ka papa inoa meaʻai maikaʻi. ʻO kahi o kaʻuala,ʻo kahi o 5'niha ka lōʻihi, he 112 calories a he 26 mau kiʻikuʻu, a aneane 4 a he mau fiber. No laila he kumu nui ia o kēlā a me kahi ala maikaʻi e hoʻonui aku i kāuʻai. ʻO ka meaʻuala he puna nui o ka lāʻauʻo A, me hoʻokahi pālala e hāʻawi ana i nā meaʻoi aku iʻekolu manawa. ʻO kēia kumu maloʻo he kumu maikaʻi loa ia o ka pālolo a me ka hua B6.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 946 |
| Ka nui o ka momona | 10 g |
| Ka momona | 3 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 602 mg |
| Nā Carbohydrates | 176 g |
| Fiber Dietary | 39 g |
| Pāmua | 43 g |