He mea laiki kakahiaka wau. Ma laila, ua'ōlelo wau. ʻOiaʻiʻo, ua'ōlelo pinepine au i nā manawa. ʻAʻole wau makemake e lilo i meaʻai meaʻai laʻaʻole,ʻaʻole wau. Makemake wau e hoʻohua i nā hōʻoluʻolu puʻuwai, paʻakikī, hauʻoli, a me nāʻoluʻolu. Akā, ua paʻakikī loa ia. Inā kokoke ke kakahiaka nui i ka lāʻaina awakea ...
Akā,ʻo ia ka mea,ʻaʻole wau iʻae i koʻuʻano palaualelo i hiki ai iaʻu ke hāpai nui i ka manawa a me ka hoʻoholo e hana maikaʻi. ʻO kēia lā,ʻo ia wale nō ia lā. Me kahi o nā meaʻoniʻoni o nā omelette, hikiʻole iaʻu keʻai i nā hua manu akā makemake au iā lākou a he kumu nui lākou o ka protein. He meaʻai maikaʻi loa lākou no ka meaʻai kakahiaka wale nō,ʻoiai, uaʻikeʻoe, kēlā mea lapuwale maikaʻi loa. ʻO Yogurt kekahi meaʻai maikaʻi'ē aʻe i ka pōʻaleʻa. Akā e hui pū iā lākou (ʻo ia, hele pū lākou), e hōʻailona i ka pita a me ka punahele punahele o ka lumi waena o ka Middle Eastern, tomato a loaʻa iāʻoe ka'ōpōʻi kakahiaka maoli.
Ma muli o koʻu hānaiʻana i ka kakahiaka i kaʻu papa e nānā ana i kaʻu mau leka uila, makemake wau i ka waihoʻana i nā mea ma luna o ka pita. ʻAe, a ināʻoe e manaʻo wau he huapī wau no ka waihoʻana o ka yogot i ka umu me ka pita, ke hoʻohiki nei wau iāʻoeʻaʻole au. Ua ho'āʻo wau i nāʻaoʻaoʻelua a uaʻoi aku kēia.
ʻO ka hopena, heʻai paʻakikī me ka momona a me kaʻoluʻolu, nā lāmaʻo i luna i nā hua (e hoʻoholo i ka hopena o kouʻono) a me ka houʻana o nā mīmī palolo. ʻO kahi liʻiliʻi'uʻona e hoʻopuka mai ana i kaʻala a he meaʻono ia e hoʻoholo ai e hana i kēia mea nui, pinepine aku. ʻO wau ... eʻike kākou i kaʻu hana me ia. E hauʻoli!
Ka mea e pono ai
- 1 Hoʻohālike i ka pita aiʻole i ka meaʻai
- 1 Pūpūʻelima
- 2 Iwi
- 1/2 Kaomi Kelemānia (ke kaumaha) kaʻakika
- 1 Pāʻani nui a iʻole ka 1/2 nui, nā hua a me ka momona
- 1/4 Pāpaʻi kaʻina
- ʻO ka paʻakai a me ka pepa eʻono
Pehea e hana ai
E wela i ka umu a 400 mau digit.
E hohola i ka yogurt Helene ma ka pita aiʻole kaʻai naan, kahi ma kahi pepa bakupa i kāwiliʻia i ka pepa pepa a hoʻomoʻa i loko o ka umu no 10 mau minuke.
I ka wā eʻono ai ka palaoa, e hana i nā hua ma ka hoʻouluʻana i ka wai pipi i kahi wela wela. Hoʻopili i nā hua, e makaʻala iʻole e uhaʻi i nā yolks, e hoʻohaʻahaʻa i ka wela a me ka liʻiliʻi haʻahaʻa a me ka kuke a hiki i ka manawa e hoʻonohonoho ai ke keʻokeʻo a me nā yolks i kou makemake.
Holoʻia ka pita i ka umu. I luna me nā hua i'ōniho, e hoʻoulu i ka mīmī maʻamau a kāpīpī i ka zaʻatar. ʻO ka manawa me ka paʻakai a me ka pepa aʻai i ka mahana.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1381 |
| Ka nui o ka momona | 83 g |
| Ka momona | 35 g |
| Ka momonaʻole | 35 g |
| ʻO Cholesterol | 825 mg |
| Sodium | 754 mg |
| Nā Carbohydrates | 16 g |
| Fiber Dietary | 2 g |
| Pāmua | 136 g |