Makemake i kahi mea 'ai noke a me ka hoʻopiha' ana i ka mea 'ai noke noa? Eia kekahi.
He meaʻai naʻaupō kēia a me kaʻualaʻuala paʻi a me ka hua bale a me kaʻoihana Moroccan. Hoʻopili pūʻo Freekeh me nāʻualaʻalani, ka nui o ka paukū lepo, nā huaʻikuʻi maloʻo a me nā'āpana a me nā'alemona i mea e hoʻopihaʻia ai nā mea momona a me nā mea lewa. ʻOi hou,ʻaʻoleʻo ia he nani?
Nā papahana a me nā kiʻi mai nā makana a Freekeh
Ka mea e pono ai
- 8 ounces freekeh (1 paʻiki, aiʻole 1 kīʻaha,ʻaiʻole)
- 2 1/2 kīʻaha wai (aiʻole ka puna waiʻai)
- 1ʻuala (aiʻole ka yam, ka holoi, ka hoʻomoʻa a me kaʻaila)
- 1 i 2 teaspoonsʻailaʻaila (no ka drizzling ma luna o nāʻuala)
- 1 hele nui kaʻeli (ulaʻula,
- 1/2'enela (ʻulaʻula, miki)
- 4 kaukani keleka (kalo)
- 2 hui pūʻailaʻaila (aiʻole kaʻaila o ka hua waina)
- 3 ka 5 punetēpē pauki lepo (ʻoluʻolu)
- 1/2 kīʻaha lāʻau'iliane (aiʻole mau hua waina)
- 1 'āpana'āpana ('āpana)
- 1 ka pele (ke kānati a me ka hōʻalu)
- 1 kaʻona a me nā'alemona (ka mea i hoʻopiliʻia, aiʻole ka pepita)
- ʻO ka paʻakai a me kaʻeleʻele kahi eʻono ai
Pehea e hana ai
- E hoʻokahe i 2 mau kīʻaha o ka wai aiʻole ka'ōmole punahele a me ka mike i loko o ke kōkō a lawe mai i kahi'ōhū no hoʻokahi minute. E ho'ēmi i ka mahana a haʻahaʻa a laila e uhi a hoʻomohala no kahi mau minuke 25 a hiki i ka manawa eʻoluʻolu ai ka manuahi. I ka manawa e kuke ai ka manuahi, e waiho ma kahi kaʻawale e hoʻomaha ai i loko o ka faila.
- I kēia manawa, e hoʻomaʻamaʻa i ka umu a 375 ka lōʻihi.
- E kuʻi i kaʻuala aʻokiʻoki i loko o ka 1-inch cubes (hiki iāʻoe ke koho e hōʻoki i nā pale aʻaʻoleʻole -ʻo ia kahi makemake o kekahiʻaoʻao). E kau i kaʻuala pīpī ma luna o kahi pepa holoi pani a hoʻonoe i kaʻailaʻaila ma luna o lākou. E hoʻomoʻa i ka umu no kahi o 25 mau minuke aiʻole a hiki i ke kele. Wehe i kaʻuala mai ka umu a hoʻokaʻawaleʻia. Hiki iāʻoe ke hana i ka mīkiniʻai, inā he pōkoleʻoe i ka manawa, akā,ʻaʻoleʻoe e loaʻa i kahi nani o kaʻono e hele mai me ka umu i kaʻailaʻaila.
- I loko o kahi āpau nui, hoʻonā wela 2 punetēpona o kaʻailaʻaila ma luna o ka mahana wela a hoʻomohuʻia i loko o nā pepaʻulaʻula,'okiki a me ke kāleka. E 'ai no 3-5 mau minuke a laila e' ohi i ka paukiko liko, ka paʻakai a me ka pepa. Hoʻopiʻia ka iʻa a hiki i ka loliʻana o nā'alem. E waiho i kahi e hoʻomaʻalili ai.
- E hoʻohui i ka mike i loko o kahi pola me ka hui pūʻana, e hoʻonui i nā hua maloʻo, nā nuts, ka pī a me nāʻuala. ʻO ka manawa eʻono a lawelawe.
Ka Hoʻololi: E like me nā lau? E ho'āʻo e hoʻohui i kahi broccoli pupuhi pupuhi, kaʻi i ka puaʻapiʻi, nā moapa aiʻole nā huaʻalani i kēia meaʻai e hoʻopihapiha i kahi mea. E holoi wale a holoi wale, a laila e hoʻokuʻu i loko!
E nānā hoʻi:
- Nā meaʻai pāʻaniʻai mai'ō a'ō o ke ao
- He aha nā'ehi piha? ʻO kahi papa inoa o nā kānana piha
- ʻO ka mea kanu hou loa
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 764 |
| Ka nui o ka momona | 37 g |
| Ka momona | 4 g |
| Ka momonaʻole | 24 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 669 mg |
| Nā Carbohydrates | 94 g |
| Fiber Dietary | 25 g |
| Pāmua | 29 g |