Hoʻopiliʻia ka'ōpenaʻolo kalo balaʻo i nā'ōpū holoʻokoʻa, nā kinetona-nui protein a me ka nui o nā lauʻai olakino a me nā fiber, no laila,ʻaʻole loa e hiki iāʻoe keʻoi aku. ʻO kēia meaʻai he meaʻono loa i ka momona, no ka mea,ʻaʻole ia heʻaila, he pata, a he margarine paha, a, heʻano meaʻokoʻaʻo ia, he cholesterolʻole.
ʻO kēia mau meaʻai hoʻokahi wale nō hora e kuke ai i kahi manawa eʻokiʻoki aiʻoe i nā huaʻona. Hiki iāʻoe ke hoʻomākaukau iā ia no kaʻaina awakea a iʻole e hoʻolilo iā ia i mea nānā i kahiʻaina ahiahi.
He kānana kēia e maloʻo maikaʻi ai, a hiki iāʻoe ke heluhelu i loko o ka microwave a ma ke akahele i loko o kahi'ōmole ma luna o ka waihona. Hoʻohālike i nā mea'ē aʻe no kaʻoliʻoli i nā lā he mau lā, aiʻole, e hoʻokuʻu i nā'āpana no ka hanaʻana a iʻole ke kula no ka hoʻomahaʻana no kahi lā awakea.
E like me ka hanaʻana i nā mea maloʻo maikaʻi. Eʻike i kēia mauʻoihana 'aila mea kanu maʻalahi .
ʻO kēia meaʻai i mahaloʻia e ka National Barley Foods Council. Like me ka palaoa me ka bale? Eia nāʻoihana pale leʻaleʻa maikaʻi e ho'āʻo ai.
Ka mea e pono ai
- 2-3 cloves keʻalani,'āhiʻi liʻiliʻi
- 1 kaʻaila lawaiʻa
- 2 kāloti kau, kāhili a me kaʻokiʻoki
- 1 kui kalo, meaʻoki
- 7 kīʻaha punaʻai, i māheleʻia
- 1 1/2 kīʻaha i nā pūʻalā 'ai, paʻipaʻi
- 1 mau kīʻaha, holoiʻia
- 1/2 kīʻaha pālele
- 1 tbsp. ka'ōmato
- 1 1/2 tsp. 'ōmau koume
- 1 tsp. ka pau
- 1 ka lauʻole
- 1 tbsp. ka meaʻoki loa i ka Pākē Italian
- 2 tbsp. wai lemona hou
- 1 tbsp. meaʻai meaʻai Plantestershire sauce (heluhelu i ka lepili -ʻaʻole nā lole a pau loa he meaʻai!)
- 1 tsp. paʻakai
- 1/2 tsp. pepaʻeleʻele
Pehea e hana ai
- E puhi i kahi'ōpili 4-quart me ke kola lāʻauʻole.
- E hoʻouka i kaʻilima a me ke kāleka a me ke kani no 4 mau minuke, e hoʻoikaika i kekahi manawa.
- E hoʻomoʻi i nā kāloti a me ka hīpuʻu; ke kani i 3 minuke mau minuke, e ulu ana i kekahi manawa.
- Hoʻohui i nā kīʻaha 6 o ka'ōpū puna, a me nā haohao, nā lelo, ka bale , ka'ōmato, ka laumeka, ka paukū a me ke kalo.
- E lawe mai i kahi maʻi. E ho'ēmi i ka mahana a hoʻokuʻu i 60 a 70 mau minuke a hiki i ka manawa o nā lele a me ka bale e palupalu, akā,ʻaʻole ka mele.
- E kapi i ka'ōpū i koe, ka wai lemon, ka mea mālama Worcestershire, ka paʻakai a me ka pepa.
- E hoʻoneʻe i ka lauʻohe a lawelawe.
ʻIke kūpono no ka lawelaweʻana
186 kaloka
10g protein
Carbohydrate 31 g
10g fiber
4g momona
1092 mg sodium
Like me kaʻaila me nā lelo? ʻOiaʻiʻo, hiki iāʻoe ke hoʻohana i ka'ōpala, akā,ʻaʻoleʻo ia wale. Eia kahiʻai meaʻaiʻai meaʻai e ho'āʻo ai:
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 184 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 1,032 mg |
| Nā Carbohydrates | 34 g |
| Fiber Dietary | 6 g |
| Pāmua | 11 g |