ʻO kēia ka mea hoʻomehana hoʻomaha a me ka hoʻomaha maikaʻi i ka palaoa a me ka hoʻolāʻau me ka mushroom pilaf me ka nui o kaʻala o ka lepo mai nā'aliki, rosemary a me nā haoha. A, ua emi mai ka momona a haʻahaʻa loa i ka cholesterol. No ka huapalapala pilafali palepa iʻoi aku ka momona o ka momona a maikaʻiʻole cholesterol, e waiho wale i ka pī Parmesan, aiʻole, hiki iāʻoe ke ho'āʻo e hoʻonui i kahi meaʻai o ka mea hānai ma kahi o ka pī.
Makemake kekahi poʻe i keʻano a me ka momona o ka bale, aʻike pahaʻoe he aloha nui nō pahaʻoe ma ke kaʻina o waho, keʻoleʻoe i hoʻohana i kekahi o nā kānana holoʻokoʻa, e like me ka quinoa a kani paha, ana i ka liʻiliʻi ma kaʻaoʻao kumukūʻai. ʻOiaʻiʻo, ināʻoe e like me ka ho'āʻoʻana me nā kīʻaha likeʻole, hiki iāʻoe ke hoʻokaʻawale pinepine i ka bale no kāu punahele, aiʻole e ho'āʻo hou i kahi mea hou, e like me ka freekeh huaʻai a iʻole ka kānani , ināʻaʻoleʻoe i kēia manawa.
Inā makemakeʻoe i ka bale a eʻimi ana i nā mea'alele bale maʻalahi, e ho'āʻo i kēia pilafili pilale maikaʻi, a ināʻoe eʻike, ua makemakeʻoe i ka palaoa a me ka palaoa bila bila ma hope o ka ho'āʻoʻana i kēia meaʻai, e ho'āʻo i kahi mea liʻiliʻi a me ka momona iki. i kona lau laiki a me ka laula palaoa pilaf . E hauʻoli!
ʻO kēia meaʻaiʻai meaʻai a me ka mea hoʻomoʻaʻai pilaf ma ka mahaloʻia e ka National Barley Foods Council.
Ka mea e pono ai
- 1/2 kīʻaha i ka'ōpūʻalani (e hoʻohana pono i nā'ōhiki keʻokeʻo keʻokeʻo maʻemaʻe a me nā pūlaʻi pūnoa hou i ka meaʻono)
- 2 tsp. aila olila
- 1 kaona bale
- 3 ka'ōpū puna
- 2 tbsp. nā'ālikaʻeleʻele uliuli (pale maʻi)
- 1/4 tsp. ka rosemary maloʻo
- 2 tbsp. Pāpū Parmesan hou i kāwiliʻia (waihoʻole a pani paha me
- ka leviko no ka meaʻai inā eʻai anaʻoe i ka meaʻino)
- ʻO ka paʻakai o ka moana aʻo ka paʻakai kosher a me ka pepaʻeleʻeleʻeleʻele hou, e ho'āʻo (koho)
Pehea e hana ai
- ʻO kaʻailaʻaila ma kaʻaila; e hoʻomoʻi i nā hamo a me ka liʻiliʻi a hiki i ka manawa wale nō eʻoluʻolu, e pili ana i hoʻokahi minute aʻelua paha.
- E hoʻonui i ka bale, ka'alaina mea kanu , ka'ōmaʻomaʻo a me ka rosemary. E lawe mai i kahi maʻi.
- E ho'ēmi i ka mahana i lalo, e uhi a e hoʻomoʻa i nā minuke 45 a hiki i ka wā eʻoluʻolu ai ka paʻu a me ka wai.
- E kāpīpī i ka'āpana Parmesan hou i ka palaoa pāʻani.
- Hōʻamaʻa ka Māmā i kahi paʻakai a me ka pepa, e hilinaʻi ana i kāu leʻaleʻa. ʻO ka paʻakai o ka moana aʻo ka paʻakai kosher a me ka paʻi maloʻeleʻele e hāʻawi iāʻoe i ka mea maikaʻi.
Nāʻike pilikino, no ka lawelaweʻana:
Hoʻohālike kekahi mea (hoʻokahi hapahā o ka meaʻai):
242 calories, 7g protein, 7g momona, 40g hamohuka, 4mg cholesterol, 11g fiber, 790mg sodium.
Inā makemakeʻoe i ka kukeʻana me ka bale, makemake pahaʻoe e ho'āʻo i kahi mau'āpanaʻokoʻa maikaʻi loa. Ua puhiʻia me ka'ōhū - ka hua liʻiliʻi mai'Afelika ? A pehea paha e pili ana i ke kaniʻana? Ke kani neiʻo quinoa, akāʻaʻole. Ua lohe wale i ke freekeh? ʻO kāna huaʻai a pau me ka inoa hoʻokūnana hoʻokūpilikiʻi, a lailaʻo ia nō ka quinoa, ka meaʻoi loa o nā mea a pau a me buckwheat: he punahele a me nā meaʻonoʻole loa o ka pia!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 161 |
| Ka nui o ka momona | 4 g |
| Ka momona | 1 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 2 mg |
| Sodium | 702 mg |
| Nā Carbohydrates | 27 g |
| Fiber Dietary | 5 g |
| Pāmua | 6 g |