ʻOiai ua hoʻopihaʻia ka hummus me ka pilikino, nā'ōnaehanaʻai a me nā momona momona, hiki ke hoʻopihaʻia me nā calories. ʻO kaʻoiaʻiʻo, hiki i kahi'ōkomo hummus hoʻokahi 700 calories. A uaʻike mākou a pau i ka maʻalahi o kaʻaiʻana i nā hapanui o nā pahu i kahi noho hoʻokahi.
Akā, mai haʻalele i kahi hummus mai kāu papaʻaina maikaʻi. Ma ka hoʻokuʻuʻana i kekahi o kaʻailaʻaila a me kaʻona momona i loko o kēia meaʻai, he mau kalo ka nui ma kēlā me kēia lawelawe. ʻO kēiaʻano hoʻonāukiuki o ka hummus ka mea mau a pau e makemake aiʻoe e loaʻa ma kēia papahana hikina waena, mai ka moa liʻiliʻi e kaomi i kaʻailaʻaila, i ke kāleka a me ka hume o ka yogurt no ka maʻalahi. Ua noʻonoʻoʻoe e hoʻololi i ka yogurt Helene no ka hoʻonuiʻia o ka protein a me ke kōʻole. E lawelawe ma kaʻaoʻao o nā pī pita aiʻole nā huaʻai hou, aiʻole e hoʻohanaʻia e like me ke kāpena pēpena i paniʻia ma kahi o ka mayonnaise. E hōʻoiaʻiʻo e pili i ka nui o ka nui o 1/4 kapu.
Ka mea e pono ai
- 1 15 oz. hiki iā ia ke hānai i nā pīnana (holoiʻia a holoiʻia)
- 1 ka'ōpala nui
- 2 hui pūʻailaʻaila
- 1'eneʻena kaʻina
- 1 kaʻina kaʻina wai lemon
- 1 kaha kinetonaʻaʻole ka momona kūmole (aiʻole Greek yogurt)
- 1½ teaspoon ka paʻakai
- Kālekaʻulaʻula ('āina)
Pehea e hana ai
E kau i nā mea a pau i loko o ka meaʻai meaʻai aiʻole ka mea holoi, a hanaʻia a hiki i kaʻoluʻolu. E kūʻai i nā lepa i loko o ka pahu i uhiʻia a hiki i nā lāʻekolu.
Kālepa Kaloka Hana (1/4 kīʻaha) 119
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 257 |
| Ka nui o ka momona | 9 g |
| Ka momona | 1 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 115 mg |
| Nā Carbohydrates | 36 g |
| Fiber Dietary | 7 g |
| Pāmua | 11 g |