ʻO kaʻaʻahu māmā a me ka meli e hāʻawi wale i ka mea eʻaʻai ai i ka paʻakai paʻakikī o nā pehu o ke kai e lawelaweʻia ma kahi moe o nā greens liʻiliʻi.
Ka mea e pono ai
- No ka Honey-Lime Hōʻaʻahu:
- No ka 1/3 kapu i ka wai lime hou (2 a 3 limes)
- 5 kapune ka meli, aiʻole eʻono
- 1 Pākeke ka waina maʻemaʻe a iʻole ka laiki wīa
- No ke kai eʻe Moana Scallops:
- 2 Pūpū tablespoons grapeseed aiʻole'eleo pīnī (e pili ana)
- 1-1 / 2 i 2 paona paina moana, ua maloʻo
- 3 'āpana lima Greens Mixed (pēlā i ka wili wī, ka waiwai a me ka arugula i hui pūʻia me ka piko)
- 2 nā lima huaʻaiʻaila, e like me nā pepa'onini alani a me jicama
Pehea e hana ai
E hana i ka lole:
I loko o kahi polaʻaiʻole e pīpī i ka wai, ka meli , a me ka paʻakai a paʻa pono ka meli. Eʻai a hoʻoponopono e like me. E hoʻokaʻawale.
No ka hanaʻana i nā penikala:
ʻO ka heat i loko o kekahi kapuahi hao nui a iʻole ka skillet nonstick ma luna o ka mea maʻamau-kiʻekiʻe wela. E hoʻomoʻa i kekahi mau pīpaka i skillet, e makaʻalaʻole i ka hoʻokuʻuʻana i ka pan (inā kokoke loa ka wīpī, e hikiʻole ke pakele i ka'ōpala, aʻaʻole e loaʻa i nā scallops).
Hoʻomaʻo 2 i 4 mau minuke ma kēlā me kēiaʻaoʻao (a ma lalo o 30 mau lōʻihi ma mua o kou noʻonoʻo) a hiki i ka'ōniʻoniʻo gula ma waho a hiki ke loli i nā scallops. E huli a kuke a hiki i ka wā e holoholo ai (e wehe i kahi scallop aʻokiʻoki i ka nānāʻana). Hoʻololi i kahi pāpale; e hana hou me nā pū'āina hou.
No ka lawelaweʻana, hoʻonohonoho i nā kī a me nā meaʻai ma nā pākahi. E kau i nāʻanuʻu ma luna, eʻaʻahu i ke kuʻi hou, e hoʻoulu ai i luna.
I ka lawelaweʻana: 382 calories, 31 pakeneka calories mai ka momona, 48 grams protein, 16 grams mau kiʻopaʻa, 2 grams ka nui o ke fiber, 13 grams ka momona momona, 92 mg cholesterol, 700 mg sodium.
Kaʻanohu Puna: by Katherine Fausset, et al; (Villard Books)
Hoʻopiliʻia me kaʻaeʻia.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 174 |
| Ka nui o ka momona | 5 g |
| Ka momona | 1 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 32 mg |
| Sodium | 520 mg |
| Nā Carbohydrates | 15 g |
| Fiber Dietary | 2 g |
| Pāmua | 17 g |