ʻO ka pahu kīpīpī a me ka Quinoa Burrito Bowl

ʻO kēia kīʻaha koko burrito i hanaʻia me ka quinoa ma kahi o ka laiki keʻokeʻo e pili ana ia i nā kāohi. E hoʻopili i ka'ōmoleʻono, nā'ōmaʻomaʻomaʻo, ka hani wela, a me ka avocado. He ipu hoʻokahi ia, hoʻokahi kīla palaoa pīlapa maikaʻi loa no nāʻahaʻaina o kaʻohana (a maikaʻi loa i ka lā e hiki mai ana no kaʻaina awakea).

Ka mea e pono ai

• 1 pākahi boneless, nā'ūhā hanuʻulaʻula
• 1 ka pele moa
• 1 14.5 hiki i ka'anea ke kope i nā'ōmaʻomaʻo maikaʻi
• 1 kaʻiki, kahiʻoki
• 3 kanikani kālepa,ʻokiʻoki
• 2 teas teas chili kalo
• 1/2 teaspoon kala'alala
• ½ teaspoon coriander
• 1 kaʻina quinoa, holoiʻia
• 1 pākani pepa, kahiʻokiʻoki a'ōpala paha
• 1 15-'anea hiki ke hoʻopili i nā pīni a me nā pīʻeleʻele, i holoiʻia a holoiʻia
• 2 kīʻaha kāpena

Pehea e hana ai

1. I kahi mālaki mālie, hoʻohui i ka moa, ka hulu, ka'ōmato, ka'atika, keleka, kaʻaila kope, ka lepo'eleka, coriander, a me ka paʻakai. Hoʻokena ka iʻa ma luna o 3 mau lā.
2. Wehe i ka moa mai ka mea kukeʻai me ka māmole a me ka pahi. E kau i ka moa i loko o ka mea kuke kuke. E hoʻouka i ka quinoa, ka pele pepa, a me nā pī. E kaomi ma kahiʻoi aku 2 mau hola aʻe.
3. E kāpīpī i ka kahi kuʻi ma luna. E hoʻomau i ka kuke a hiki i ka hoʻoheheʻeʻana o ka paʻakai.
4. E lawelawe i kēia moa a me ka quinoa burrito me ka nui o nā momona: kaʻaila kawa, nā aniani'ōmaʻomaʻo, ka hani wela, a me ka avocado.

Quinoa

ʻO Quinoa i kapaʻiaʻo "KEEN-wah" he hua liʻiliʻiʻole (i kapaʻia heʻai) i uluʻia no nā makahiki he mau makahiki iʻAmelika Hema. Loaʻa iā ia ka'enela momona kiʻekiʻe loa o nā'ehi a ua manaʻoʻiaʻo ia he puʻupaʻa piha.

ʻO ka quinoaʻano maʻamau o ke keʻokeʻo. Eia nō naʻe, eʻikeʻoe i kaʻulaʻula,ʻeleʻele a iʻole nā ​​mea i hoʻohanaʻia ma ka hale kūʻai. ʻO ka hapanui, keʻokeʻo, keʻokeʻo a me kaʻulaʻula quinoa e like me ka mea like,ʻoiai kaʻulaʻula a me kaʻeleʻele e hiki ke loaʻa i kahi meaʻaʻala aʻoi aku ka maikaʻi.

Ma mua o ka hanaʻana i ka quinoa, ponoʻiaʻoe e holoi i ka wai. Eia naʻe,ʻaʻole e like me ka mea nui ka holoiʻana i ka quinoa. Ua hoʻopauʻia a holoiʻia paha he mau māmā he nui o ka quinoa e lawe ai i kaʻawaʻawaʻawaʻawaʻole i kapaʻia he saponin.

ʻAʻole kaʻona o ka quinoa i meaʻino, akā hiki i ka quinoa ke loaʻa i kahi meaʻawaʻawa keʻole e holoiʻia. No ka holoiʻana i ka quinoa, e'ōwili iā ia a puni i loko o ke pola wai a laila e hoʻoulu me kahi kānana mīkini maikaʻi, aiʻole e holo wale ka wai ma luna o ka quinoa i loko o ke kī.

ʻO nā puaʻa a me nā meaʻai?

ʻOiaʻiʻo, hiki iāʻoe ke pani i nā umauma lūlū o nā iwi, a me nā umauma lulupalaʻole i loko o kēia meaʻai ma mua o nā'ūhā. Akā e manaʻoʻia ka maikaʻi o kaʻiʻo a me ka momona o kaʻiʻo.

Hoʻokahiʻaoʻao e paio ai i nā waiū maloʻo maloʻo: e hoʻokuʻu iā lākou i loko o ka palolo paʻakai / paʻakai / wai ma mua o ka kukeʻana i kaʻiʻo.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	852
Ka nui o ka momona	39 g
Ka momona	19 g
Ka momonaʻole	12 g
ʻO Cholesterol	144 mg
Sodium	756 mg
Nā Carbohydrates	68 g
Fiber Dietary	17 g
Pāmua	59 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.