ʻO kēiaʻano meaʻai hoʻouluʻai maʻalahi hiki ke hoʻohana i ka meaʻono lemon me ka'uani soy a me ka hinu sesame no ka nui o nāʻano'Ālika. E hoʻomaopopoʻia ka papahele no ka huiʻana o nā haloha, broccoli, kapiʻuluʻi, a me nā kāloka, akā, e like me ka nui o nāʻoihana hoʻouluulu hoʻolālā, e like me nāʻano mea kanu āu e makemake ai e hana. ʻO kēia lauʻano lemon-'ohiʻolo ka meaʻai a me ka vegan, kūpono no kaʻohana a pau.
A no ka mea, e lawelawe i kēia māmā makamae ma luna o kaʻaila keʻokeʻo maʻemaʻe a me ka lauiki laiki no kahi pāʻina meaʻai pāʻani hale Kānelani-kahi e hoʻonuiʻia ai nā lālā lemon-ginger-soy hou no ka laiki e komo ai. He meaʻuʻuku kēia hana hoʻopalaʻau, no laila e hoʻolālā i ka loaʻaʻana o nā mea i koe, aiʻole e kono i kāu mau hoaaloha e kiʻi i kahi meaʻai'Aiʻa maikaʻi, maikaʻi.
Ka mea e pono ai
- 3 punetēpē soy sauce
- 1 punetēpona kaamehu sesame
- 3 punetēpuni ka lemona hou a me ka wai lime
- 2 teaspoons kahi'āhiʻi hou
- 2 punetēpē kalo canola, kaʻailaʻalani, aiʻole kekahi meaʻaila hoʻolālā kiʻekiʻe
- 1 ka ipu kōpuni kepa
- 1 kaʻaila koli
- 2 kāloti (nā lahilahi lahilahi)
- 1 'ālika liʻiliʻi (ʻokiʻoki)
- 1 'āniwi' āmaʻomaʻoʻulaʻula (sliced)
- 1 ka pele hau
- 1 ka papa i nā pūʻalikiʻalani
- 2'ālikaʻeleʻele (ʻokiʻoki)
- Kōkuhi: 1/2 ka'ōniu pī
Pehea e hana ai
- Hiki i ka pīpī me ka meaʻalani, ka sesame kaʻaila, lemon, a me ka wai lime, a me ka moe i loko o ke pola. E hoʻokaʻawale.
- I kahi poʻohiwi nui a wok paha, e hoʻomaha i kaʻaila a hoʻoulu i ka puaʻaleʻale, broccoli, kāloti, kaʻiki, a me ka bele pepa, e hoʻoulu pinepine i hoʻokahi manawa i ka 2 mau minuke.
- E hoʻoulu i ka peʻa hau, nā halare, nāʻeleʻele'ōmaʻomaʻo, ka piʻi pupu (inā hoʻohana), a me ka mīni paʻakai, e hoʻouluulu ana e hui pū.
- E hoʻomau i ka hoʻoikaika mau pinepine a hiki i ka moaʻana o nā huaʻona akā e mau ana ka'ōpala,ʻelua 2 a 3 mau minuke.
- E lawelawe ma kahi o kaʻiliahi keʻokeʻo keʻokeʻo i hoʻopihaʻia me nā meaʻai'ē aʻe.
Nā Manaʻo a me nā Variations
He mea nui eʻokiʻoki i nā huaʻona i nāʻano likeʻole i maʻa ai lākou a pau i ka manawa like. Inā makemakeʻoe i kālepalāpona a me ke aloha o ka broccoli, hiki iāʻoe ke blanch a me ka mahu a mua o ka pa'ūʻana-e'ōlelo pono e hōʻoloʻo i nā mea a pau ma mua o ka hoʻonuiʻana i ka wok.
Inā makemakeʻoe i kēia meaʻai e'onaʻonaʻole, e kāpae i ka mea soy no ka gluten-free tamari (aiʻole kahi mea pani hou soy saupiliʻole, e like me Bragg's liquid aminos ). Makemakeʻoe i nā meaʻoi aku ma mua o ka lau nahele wale nō? Hoʻokomo i kahi topa (i ka lemon-ginger soy sauce e hana i ka wai kūlana maikaʻi no ka tofu), tempeh, aiʻole seitan e hana i kēia mea iʻoi aʻe o kaʻai piha.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 124 |
| Ka nui o ka momona | 7 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 578 mg |
| Nā Carbohydrates | 13 g |
| Fiber Dietary | 4 g |
| Pāmua | 4 g |