ʻO kaʻaiʻana i kahi kumukūʻai he ala nui, palekana, a maʻalahi hoʻi e hoʻomohala i ka meaʻai a loaʻa kahi hāʻina maikaʻi. E hōʻiliʻili wale i nā mea hana, e kau i loko o ke kapuahi, a hoʻomoʻa lākou i ka wā e hoʻomaha ai a hana paha i kekahi papahana'ē aʻe.
Mahaloʻo Chili a hiki ke kukeʻia i kahi haʻahaʻa no nā hola he nui a ma luna paha no kahi oʻewalu a mau hola paha. I loko o kēiaʻano kaloliko-calorie,ʻoi aku ma kahi o 10 mau mea eʻai ai no kaʻai e hana i lalo o 300 calories ma ke kau. E lawe i mau minuke no ka hoʻomākaukauʻana i kēia meaʻai hoʻomohala a waihoʻia e noho noʻelima mau hola ma mua o ka lawelaweʻana.
No Chili Lovers
He kūlana maikaʻiʻo chili kēia kūkōpika no nāʻohana e aloha ana i ka chili, kahi mea liʻiliʻi a me kaʻaiʻana i kaʻoihana kālā. E hauʻoli ana nāʻohana a me nā hoaaloha eʻike nei e hiki ke hanaʻia kēiaʻai hoʻolimalima maikaʻi me ka nui o nā meaʻai e ola ai ma muli o keʻano o ka chili ma ka lima, inā he meaʻaiʻole aʻano Texas paha.
ʻO kekahi mauʻoihana kākolo pēpē, e like me kēia, e komo i ka nui o nāʻele momona a me nā mea leʻa e lilo i mea kiʻekiʻe i loko o ka protein akā i ka liʻiliʻi. E koho wale i ka mīnī lean a i ka mākīʻai honua no kaʻiʻo keʻole e haʻalele loa iā ia. ʻO nāʻano'ē aʻe o ka pilina e komo pū i loko o ka protein mea kanu, tofu, seitan, aʻoi aku.
ʻO ka Veggie Friendly Dish
ʻO kahiʻo Chili kahi ala nui e hele ai i nā mea kanu'ē aʻe. ʻO ka piʻi, kaʻaila, a me nā pepa he mau mea hoʻonuiʻia i ke kānana. Hiki iāʻoe ke hoʻokolohua me ka hoʻonuiʻana aku i nā meaʻai'ē aʻe e like me nā kāloti a maikaʻi loa a me nā halo. E koho i kahi mea e makemake aiʻoe e hoʻolei i kāu pipi me ka noʻonoʻo inā makemakeʻoe i ka meaʻono a iʻole ka meaʻono a pau.
E lawelawe wale i kēia kīʻaha me kahi'āpana o nā kānana momona a me ka uku maʻamau'ōmaʻomaʻo no ka puʻuwai a me ka hoʻopihaʻana i ka meaʻai maikaʻi.
Ka mea e pono ai
- 1 lb. hoʻolālā hou i ka lean
- 1 kapu 'āmiki koki (medium)
- 3/4 kapu pepaʻalaniʻulaʻulaʻulaʻula (medium)
- 3 wili
- ka pālaʻi , hana maikaʻi
- 1 15 oz. hiki i nā pīkī pīkī, i pohō
- 1 15 oz. hiki ke hana i nā momi ulaʻula, iʻeliʻia
- 1 14.5 aʻe. Hiki iā ia ke kālai i nā walaʻau,ʻole i kāpaeʻia
- 1 14.5 aʻe. hiki i ka mikoʻo Mexico keʻano'ōkō
- 1 tbsp kaʻala o ka wai
- 1 ulu honua
- kumini
Pehea e hana ai
1. E hoʻomaka i ka'ōpala i ka pipi o ka honua me ke kāleka, kaʻaila, a me ka meaʻulaʻulaʻulaʻula i loko o ka'ōpiʻi non-stick a hiki i ka wa e maloʻoʻole ka pipi. E hoʻomau i ka momona nui o nā meaʻai mai ka meaʻai mai ka mea kanu a hoʻolei aku i nā momi hou. A laila, e hoʻopili i nā mea hana i ka mea kukeʻai .
2. E hui pū i ka pipi me nā mea i koe i loko o ka 4-qt. (aiʻole ka nui) ka mea kuke kuke. E hoʻonāukiuki i nā mea hana me kahi spoon a hiki i ka hui ponoʻana o nā meaʻai a pau.
E hoʻonohonoho i ka mea kuke kuke i kaʻaila e kuke ai i lalo no nā holaʻelima.
3. E mālama pono i ka hili i loko o nā kīʻaha. Inā makemakeʻoe, luna me ka'ōmaʻomaʻomaʻo'ōmaʻomaʻa, kahi'āpana liʻiliʻi o ka palaoa kuʻi, aiʻole he mau mea paʻakai liʻiliʻi wale nō. Hiki iāʻoe ke piʻi pū me kahi kukui e hāʻawi ana i kaʻaila kirimalu no kēlā ho'āla hou.
Nā lawelawe: 264 Kaloka
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 731 |
| Ka nui o ka momona | 11 g |
| Ka momona | 4 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 67 mg |
| Sodium | 134 mg |
| Nā Carbohydrates | 105 g |
| Fiber Dietary | 30 g |
| Pāmua | 56 g |