ʻO ka pahu'ākena kūikawā me ka hua'ōleloʻo Quinoa. Ua liloʻo Quinoa i meaʻai nui i ka makahiki i hala. Nui aʻoi aku ka'ōlelo e pili ana i ka quinoa no laila ua hoʻoholo wau e kau koʻu mau lima ma kekahi o kēia mauʻano liʻiliʻi. ʻAe, quinoa he "mamo" maoli ia, aʻaʻole e hoʻopiliʻia me kekahiʻano o ka meaʻai.
Eia kekahi mau huakaʻi olapai o ka quinoa:
- ʻO Quinoa he huaʻai paʻakai.
- ʻO Quinoa he kīpiliʻole
- ʻO Quinoa kahi kiʻekiʻe o ka protein aʻo ia kekahi o nā kumulāʻau e hana pēlā
- ʻO ka hoʻohanaʻana iā Quinoa i nā manawa a pau e hiki ke kōkua i kou kino e hoʻemi i ka hopena o ka mumū
- ʻOi hoʻi ka kiʻekiʻe o Quinoa i ke kaula, i hiki ai iā ia ke kōkua i kou kino e mālama i nāʻano olakiko o ke koko
- ʻO ka hoʻohanaʻana iā Quinoa i kāuʻai i nā manawa a pau, hiki iā ia ke kōkua i kou kino e hoʻemi i ka hopena o ka maʻi
- E hoʻohaʻahaʻa i kāu cholesterol ae kōkua i ka mālamaʻana i ka kiʻekiʻe o ka cholesterol HDL.
ʻOi hoʻi ka kiʻekiʻe o Quinoa i ka hao, B-vitamins, magnesium, phosphorus, potassium, calcium and Vitamin E. No laila, he mea kupanaha ka inoa o ka poʻe i kapaʻia he quinoa.
Ma mua o ka kākauʻana i kēia nūpepa,ʻaʻole au iʻai a'okiʻona paha i ka quinoa i mua o ka hōʻoiaʻiʻo. Ua hahai wau i nā'ōlelo aʻo mai ka hōʻailona i ka manawa e kuke ai. Huliʻo ia i kahi mea maʻalahi loa e kuke.
Aloha wale wau i kaʻano quinoa. makemake wau eʻoi aku ka maikaʻi ma mua o ka hoahānau piko a inā makemakeʻoe i kāu quinoa māmā a laila hiki iāʻoe ke hoʻonui i kahi waiʻoi aʻe e kuke ai akā inā makemakeʻoe i kahi'āpana al-a laila e hoʻemi i ka nui o ka wai āu e hoʻohana ai e kuke.
ʻO Quinoaʻaʻole kahiʻai maʻamau i ka kukeʻanaʻo Haina e'ōlelo wauʻo kēia kīʻaha heʻano like ia me nā meaʻai Kina. Ke hoʻohana nei wau i ka marinade i loko o kēia pou no nā wāwae moa i nā manawa pinepine a hiki iāʻoe ke hoʻohana i ka marinade me ka nani o nāʻano meaʻai. Hiki iāʻoe ke hōʻaʻahu i kaʻiʻo me kekahi palaoa, nā hua'ū a i paʻiʻia a me nā meaʻai i ka hohonu o ka moa ma hope o ke kauʻana. Hiki iāʻoe ke'ānena i ka umu aʻo ke ala eʻono loa ai ke ala. Ināʻaʻoleʻoe he mea lele i nā wāwae moa, hiki iāʻoe ke hoʻohana i ka umauma hānai.
He aha kaʻu e hana pinepine ai e hoʻopakele i ka manawa a he kumu kūʻai e kūʻai i mau kapuaʻi moa a he mau moa moa, e like me kaʻu e makemake ai, a hoʻokaweʻia i kēiaʻano a laila e hoʻokaʻawaleʻia i nā wahi liʻiliʻi. E hoʻokomo wau iā lākou i loko o kaʻeke freezer, e hoʻokuʻu iā lākou a ua hoʻolakoʻia kēlāʻaina awakea no nā meaʻaiʻelua.
Heʻaina maikaʻi loa ia i ka pule o ka pule a he meaʻai awakea no kēlā me kēia hale.
* Mea kākau e pili ana i keʻano o nā kapuaʻi moa
Ka mea e pono ai
- 2 nā pūpū moa a pau, me ka'ūhā a me ka pahu pahu. De-boned
- 3 1/2'elepa (100g) inoa quinoa
- 16 fl. 'ō. (500ml) wai e hoʻolapalapa ai no ka hoʻomoʻaʻana i ka quinoa
- 3 1/2'elepa (100g) kūkono,ʻokiʻia i ka hapalua a me ka'āpanaʻeleʻele (e pili ana i 0.5cm ka lahilahi)
- 6 i ka 8 mau māla ceri,ʻokiʻia i ka hapalua
- ʻO Marinade no nā Leke Kino:
- 1 punetune
- māmā soy
- 1 teaspoon
- pōkole soy
- 1/2 puna kōma
- 1½ teaspoon ka paʻakai
- 1 cloves keʻalani,'āhiʻuku liʻiliʻi
- 1/4 teaspoon pepa pepaʻeleʻele
- Ka wā kanu no Quinoa Salad:
- 1½ teaspoon ka paʻakai
- 1 lime, zest, a me ka wai
- 1/2 ka pele ka noho koena
- 1 tablespoon kaʻaila koho
Pehea e hana ai
Nā Kaʻina Hana:
- E ka iwi i ka moa a me ka marinade me nā kau a pau mai ka māmā māmā a me ka pepaʻeleʻele no 30 mau minuke. E paipai wau iāʻoe e hoʻolaulea i ka pō a hiki iāʻoe keʻono i nā mea a pau.
- E hahai i nā kuhikuhi ma ka hōʻailona o ka quinoa. Ua holoi au i ka quinoa ma lalo o ka wai anuanu i kekahi mau manawa e holoi i kaʻawaʻawa o ka quinoa.
- Ua hoʻomoʻu wau i ka quinoa i loko o ka wai anuanu noʻelima mau minuke a ua hoʻomaʻemaʻe loa i ka wai. E hoʻopili i ka wai kai a me ka quinoa i loko o kahi kōmole a lawe i kahiʻeha mua. A laila huli i kahi mahana wela, hoʻomohala a uhi i ka quinoa a hiki i ka maloʻo loa o ka wai aʻo ka quinoa he palupalu. A laila ua mākaukau (kēia i kahi o 15-20 mau minuke).
- E hoʻohana i kaʻili no ka weheʻana i ka quinoa a hoʻohui me nā mea a pau mai ka paʻakai i kaʻailaʻaila. A laila, waiho i kahi e hoʻomaha ai.
- ʻO ke ahi wela i mua o 200c.
- Hoʻohui i kekahiʻaila ma ka pahūʻokoʻa aiʻole ka skillet. E kau i kaʻili o ka moa i lalo a kalo i kēlā me kēiaʻaoʻao no 2 mau minuke a laila e hoʻokomo i ka umu a 'ai' o ia no 10 mau minuke.
- E ho ohana i kaʻaila i koe i loko o ka pī pano e hoʻopau pinepine i ka kukumba a me nā tōmaki cherished no 20 mau kekona.
- E hoʻohui i ka papa 6 mau'ōmiʻomaʻi, ka kukama, ka coriander a me ka mint i ka quinoa.
- E hoʻokuʻu ka waihona moa i kahi liʻiliʻi a laila e paʻi a lawelawe me kahi quinoa salad.
- Hiki iāʻoe ke pāʻani i kēia kīʻaha me kahi'ākaki'āpana, mīkini a me kekahi lime.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1530 |
| Ka nui o ka momona | 79 g |
| Ka momona | 21 g |
| Ka momonaʻole | 32 g |
| ʻO Cholesterol | 418 mg |
| Sodium | 3,814 mg |
| Nā Carbohydrates | 59 g |
| Fiber Dietary | 10 g |
| Pāmua | 147 g |