He mea maʻalahi kēia kīʻaha, akā, ua piha i ke kīʻaha a me nā mea maikaʻi e like me nā pepa, nāʻuala, nā'atika, nā salsa, a me nā kumukūʻai momona. (Pono kēlā, ma muli o ka kuhihewa maʻamau, ʻaʻole nā lawaiʻa e lawaiʻa a maikaʻi loa ia i nā kānaka me nā mea allergic i ka lawaiʻa akāʻaʻole i nā hua.)ʻO kēia mea no ka mea hoʻokahi omeletona nui, akā ua maʻalahi ka pālua,ʻekolu, aʻekolu paha! A he maʻalahi kēia i hiki iāʻoe ke lawelawe me nāʻanoʻokoʻa likeʻole - e like me guacamole a iʻole kaʻona kirīmiʻaila-ʻole - a hiki iāʻoe ke koho e hōʻolahi i nā huaʻai a me nā mea kanu a kou lima a makemake paha.
Makemake wau i ka hoʻomākaukauʻana i koʻu mau'ōleina e like me ke kuhikuhiʻana i ka meaʻai - ma ka pāʻana i ka hapalua o ka omelet a me kaʻaeʻana i ka waena e kuke i loko o ka omelet - ma kahi o ka kukeʻana i kēlā me kēiaʻaoʻao ma ke kānanaʻana i ka'ōleale. ʻO ka hopena he maikaʻi loa aʻoi aku ka leʻaleʻa eʻai!
Ka mea e pono ai
- 2 punetēponiʻailaʻaila (aiʻole margarine soy-free)
- 1/2 kīlaʻauʻuala ('ōwiliʻia)
- 1/4 kapu pepa'ōmaʻomaʻo ('āpana)
- 1/4 kapuʻoki (kahi i'āpana)
- 3 hua nui
- 2 punetēpē ka waiu waiu (ka waiu-ʻole, ka waiu niu a iʻole kekahi
- ka wai uila waiwaʻole )
- 2 punetēpu salsa (mahana a maʻalahi paha, aʻoi aku ka nui no ka lawelaweʻana)
- 1 pinch o ka paʻakai (eʻono)
- 1 pika o ka pepa (eʻono)
Pehea e hana ai
- I loko o ka pā nui, e hoʻonā i kaʻailaʻaila aiʻole ka margarine soy-free-soy, me ka hoʻonuiʻana i ka uala i ka wā wela. E'okiʻai a hiki i ka'ōwiliʻana o ka'ōlaʻi a me ka'ōmaʻomaʻo gula, a laila e hoʻopili i ka'ōmaʻomaʻo a me nā'ālika i ka paila Hoʻomaʻaʻia a hiki i nā mea'aluʻolu a'ālea nā'ālika, e like me 3-4 mau minuke. Holoʻia ka pan mai ka wela a hoʻokaʻawaleʻia.
- I loko o kahi kīʻaha liʻiliʻi, e pīpī i nā hua a me ka waiūpaʻa no 1-2 mau minuke aiʻole a hiki i ka wā i hahauʻia. E hoʻihoʻi i ka pan i ka umu ma ka mahana wela.
- E hoʻomohui i nā hua ma luna o kaʻuala a me nā huaʻai a eʻaila a hiki i ka hoʻomakaʻana o ke kapa'ākau e'āleʻele a hoʻomaka ke kahua e paʻa. Ka popo he mau punetune nui o ka salsa ma luna o nā hua.
- Ke kauʻia ka omelette, wehe i nāʻaoʻao mai ka pan i kahi spatula a me ka mālie mālie ma kekahiʻaoʻao o ka omelet ma kekahiʻaoʻao e hana i keʻano'ākau, e hoʻokomo i nāʻaoʻao ma kahi pīpei i kahi sila. ʻo ka'ūpī a'ōpala i kaʻaoʻao'ē aʻe no ka minute hoʻokahi. E hoʻololi i ka omeletena i kahi pāpaʻa lawelawe a me ka lawelaweʻana me ka paʻakai, ka pepa, a me ka salsa e pāʻina ai.
*ʻO kēia meaʻai e like me ka mea i kākauʻia ua kūpono ia i nā meaʻai lawaiʻaʻole, akā e like me kekahi mea ho'āla i manaʻoʻia no nā kānaka me nā meaʻai a me nā meaʻaeʻaʻole, e hoʻomaopopo pono i ka heluheluʻana i nā inoa o nā meaʻai i nā mea āpau a pau e mālama ai i ka loaʻaʻole o nā mea i loaʻa i ka waiu. nā mea'ē aʻe e pili ana iāʻoe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 590 |
| Ka nui o ka momona | 37 g |
| Ka momona | 10 g |
| Ka momonaʻole | 14 g |
| ʻO Cholesterol | 904 mg |
| Sodium | 853 mg |
| Nā Carbohydrates | 28 g |
| Fiber Dietary | 3 g |
| Pāmua | 34 g |