Hoʻomaʻaʻia kēia mea kuke me kaʻolo keʻokeʻo maʻemaʻe, e like me ka bean navy. Hoʻopiliʻia nā beʻa i ke kuke kuke lawaiʻa a laila hoʻokomoʻia nā'ōmato, ka tuna, a me nā hoʻoukaʻana. He meaʻai maʻalahi,'āpala ia, a he meaʻai maikaʻi loa ia me ka laiki a me ka salame i hoʻopiliʻia.
E nānā i nā hoʻokaʻawaleʻana ma lalo o ka meaʻai no ka salame momona me ka tuna.
E hoʻohana i nā beansʻona a i nā pīni'ākau nui i ka papa. Hiki ke hanaʻia ke kīʻaha me ka poʻaʻeleʻele.
Ka mea e pono ai
- 4 hui punaʻailaʻaila
- 1 ka'ōpala kelepona
- 1 paona nā pīni keʻokeʻoʻeleʻele, hoʻonaniʻia i ka pō i kahe
- 2 mau kīʻomena ke kālaiʻia
- 2 i 3 kēl (12 a 14 mau'unekona piha) piha keʻokeʻo i loko o ka wai, uaʻeliʻia a ua pā
- 2 kumuʻalalā,'āpana'āpana, aiʻole 1 1 teaspoon teaset basil maloʻo
- ʻo ka paʻakai a me ka lepo hou he pepaʻeleʻele, eʻono
Pehea e hana ai
Ma kahi ākea nui ma luna o ka mahana wela e hoʻopili i ke kālani ma kaʻailaʻaila no kahi minute. E hoʻolei i ke kele. E kau i nā piʻa wai i loko o ka mea kuke kuke me kaʻailaʻalani kālaina a hoʻokomo i 6 mau kapu wai. E uhi a e kuke i ke kiʻekiʻe no hoʻokahi hola. E ho'ēmi i ka haʻahaʻa i kahi haʻahaʻa a me ka kuke no kahi o 4 a 7 mau hola aʻoi, a hiki wale paha i ka liʻiliʻi o nā pi.
Hiki i ka manawa ke loli ma muli o ka mea kuke wikiwiki, ka makahiki o nā pī, a me ka paʻakikī wai.
Ināʻaʻoleʻoe e maopopo, e hoʻomaka e nānā i nā pīni no ka loli ma hope o 4 a 5 mau hola.
E hoʻomoʻi i nā'ōmato, ka tuna, a me ka basil. Eʻai a me ka manawa me ka paʻakai a me ka pepa maloʻo hou, eʻono.
Ka Hoʻololi
- Hoʻolālā a me ka White Bean Salalad - Ma hope o ka'ōhū o nā bean, e hoʻoneʻe iā lākou a hoʻomaʻemaʻe; mae loa i loko o ka pahu hau. E hoʻohui i nā pīkī liʻiliʻi me ka tuna tōmato, Basil, a me nā meaʻala, me ka leloʻiliahi maikaʻi, inā makemakeʻia.
Hiki iāʻoe ke like
Nā Nicoise-Style Tuna Salad Me Dijon Dressing
ʻO nā pīpīʻaiʻia me kaʻai a me ka palaoa kāwili
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 472 |
| Ka nui o ka momona | 13 g |
| Ka momona | 2 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 26 mg |
| Sodium | 188 mg |
| Nā Carbohydrates | 57 g |
| Fiber Dietary | 16 g |
| Pāmua | 34 g |