E hoʻohana i kekahiʻano kālepa Swiss e makemake neiʻoe i kēia meaʻai maikaʻi loa i ka meaʻai a me ka momona. Me ka tofu, nā haloo, a me kahiʻano meaʻai soy, he meaʻai maʻalahi a me ka mea maʻalahi hoʻi no kaʻaiʻai. No ka hana 'ana i kēia meaʻai me ka pāʻaniʻole, ponoʻole e hoʻokuʻu i ka soy saukani aiʻole hoʻohana i ka pulu gluten-free.
Ka mea e pono ai
- 2 tbspʻaila aila
- 2 cloves kele, minced
- 1/2 10-ounce poraka a paʻa paha i kaʻili, huki a paʻiʻia
- 1 tsp soy sauce (a iʻole ka gluten-free tamari)
- 6-8 pihi hamo, paʻipaʻi
- 1 ka pūpū nui
- 1/2 tsp sesameʻaila
- 1/4 tsp salt salt (aiʻole eʻono ai)
- pepa pepaʻalani (koho)
Pehea e hana ai
E hoʻonā i kaʻailaʻaila ma kahi lau nui ma luna o ka mahana wela. E hoʻouka i ke kālani a me ka wela no hoʻokahi wale nō minuke aiʻoleʻelua, a hiki i kaʻulaʻula. E hoʻomoʻi i ka'āpana tofu a me ka wela a maʻalahi ke gula'ōmaʻomaʻo ma nāʻaoʻao a pau, e hoʻouluulu pinepine i ka manawa e pono ai.
I ka manawa uaʻaneʻane kuʻiʻia ka tofu, e hoʻoulu i kaʻala o ka meaʻalani, e hoʻouluulu e hōʻaʻahu i ka well, a laila e hoʻonui i nā haha.
E hōʻalo i nā halo me ka tofu no kekahi minute hou, a laila e hoʻopau i ke kuʻiʻo Switzerland.
ʻO Drizzle me ka hamo'amaʻena, a hoʻoulu, a laila e pīpī i kahi mīmakai a me ka'ōwili o ka pepa cayenne. E hoʻokuʻu i ka chard Swiss eʻoki iho i lalo i kahi liʻiliʻi, a hiki i ka wiliʻana o ka pulu akā he palupalu wale nō ia, ma mua o ka palupalu.
Nāʻano likeʻole, nā meaʻai e hana ai, a me ka lawelawe lawelawe
- Hiki ke'eneʻeneʻaʻia kahi kīʻaha paila o kahi'anana miso māmā e hoʻopuni i kēiaʻoluʻolu kūpono.
- Ma mua o ka hoʻohuiʻana i kēia melaʻi me ka raiki, e hoʻohui i kahi mea nui he sesame a me ka meaʻai soy, a hoʻoulu i keʻano o nā mea kanu'Āpī. E ho'āʻo i nā kāhili no ka laiki, o nā kāhili a me nā noodles.
- No kahi kīpī spicier, hoʻopili aku i kahi paʻi o ka meaʻala wela, e like me ka meaʻaila Asia mai ka sriracha.
- Hoʻopili i nā mea kīnā me ka quinoa a me kahi sesame vinaigrette a iʻole he kāʻei kūpilikiʻi Kepanī e lilo i kahi huaʻano quinoa mākia.
- ʻAʻole hiki iāʻoe keʻike i ka chard Swiss? E ho'āʻo me ka kāpena Napa (ponoʻoe e hoʻolōʻihi i ka manawa hana i kahi mea) a iʻole pīnī pī.
- Mai hoʻokuʻu aku i kēlā mau kolo a Swiss! Hiki ke hoʻopiliʻia i ka ipu hao i ka manawa e hana aiʻoe i ka mīpona aiʻole ka'ōpū puna, hiki i nā koʻi hamani Swiss keʻokiʻia i loko o kahi kīʻaha pīkī. Eia keʻano: Eʻai i ka lauʻanoʻo ka lauʻo Suetena
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 242 |
| Ka nui o ka momona | 11 g |
| Ka momona | 2 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 264 mg |
| Nā Carbohydrates | 29 g |
| Fiber Dietary | 8 g |
| Pāmua | 13 g |