E ho'āʻo neiʻoe i ka hoʻouluʻana i nā salama me ka lāina awakea a me kaʻaina awakea? Ua holo aneiʻoe i loko o ka pilikia o ka loaʻaʻana o kahi sālemaka nani e like me ka manawa āu e mākaukau ai eʻai? ʻO ka hoʻomākaukauʻana i kahi kaumona uku pōhaku paha paha he pane ia i ka pilikia salad.
ʻO keʻano ma hope o ka hoʻokomoʻiaʻana o kēia sāla maikaʻi-low-calorie maikaʻi ma o ka waihoʻana i ka pale i lalo o ka pahu. A laila, hoʻohuiʻoe i kekahi mea'ē aʻe me kaʻoi aku o ka puʻuwai a me ka kaumaha i nā mea e pili ana a me ka hoʻouluʻana i ka mea'alapalapala (letusi) i luna. ʻO kēiaʻano,ʻaʻoleʻoe e hoʻopau i ka leka uila pua nani i make i ke kapaʻaʻahu no nā hola.
ʻO ka hanaʻana i kēia salad salad i ka haʻahaʻa haʻahaʻa haʻahaʻaʻaʻole ia he manaʻo e haʻalele i nā meaʻai a pau e hana ai i ka sāle. ʻAe, e hoʻopau i nā'āpana a hoʻohana i nāʻano momona haʻahaʻa o nā mea pāʻani pumehana maʻamau.
Ka mea e pono ai
- 2 teashi
- ʻO kaʻailaʻoliva wahine hou
- 1 teaspoon ka vineka waina
- 1/2 teaspoonʻo kahi moʻomeheu
- ka paʻakai a me ka pepa eʻono
- 4 ounces boneless breastless chick breast
- 1 1/2 kīʻaha kaomi i ka letima rima
- 1/4 kapu kīmakai cherry
- 1 paʻakūpī pa'ūpī pa'ū, paʻipaʻi
- 1/4 pākuʻi pākuʻi, hoʻokuʻu
- 1/2 ounce e hoʻemi ana i ka momona o nā kalu
- E kiʻi i kahi'āleʻa momona liʻiliʻi, e kuke aʻoki
Pehea e hana ai
1. I mua, e kuke i ka umauma moa. E kau i ka moa ma kahi alalaʻi lahilahi. E hoʻonui i ka wai i ka paila e uhi i ka piko o ka moa, ae hoʻoulu i kahi pāpaʻa o ka paʻakai i ka wai. Lawe i ka wai i kahi palaha, a laila e hoʻolōʻihi i ka wela a hoʻolima no kahi 15 mau minuke, aiʻole hiki i ka moaʻana o ka moa ma'ō aʻaʻoleʻano maloʻo. Wehe i ka moa mai ka pā, a hoʻokuʻu i ka moa meʻelua mau kāki.
E hoʻokaʻawale.
2. I mea e mālama ai i kāu pāpale iʻa mai ka loaʻaʻana o ka pumehana, ka mea e hoʻonoho ai i nā meaʻai inā he koʻikoʻi. Kau mau ka lole ma lalo. No laila, pili pū kekahi me kaʻailaʻaila, ka vineka waina, ka mīmona pua, a me ka paʻakai o ka paʻakai a me kaʻeleʻeleʻeleʻele i loko o kekahi kī liʻiliʻi me kahi kī uila. E ninini i kaʻaʻahuʻana i lalo o kahi pahu momona maʻa hoʻokahi.
3. Ma hope, e hoʻopili i nā'ōmato cherry. No ka papa aʻe, e hoʻopili i ka umauma mīni a me ka moa lūlū. ʻO ka papa hou aʻe e pono ai i ka huapalapala paʻakīpī i paʻipaʻiʻia, a ma luna o kēlā wahi, e'ōwili ka'ūni uliuli. ʻO ka hope, e hoʻohui i ka avocado, a ma hope loa ka letus i ke kele luna loa.
4. E kūʻai i ka huapalaoa i loko o ka pahu fri a hiki i ka manawa e hiki ai ke halihali (a me ka hōʻoiaʻole i kāu palemele ma kāu mau huakaʻi hele!) Inā makemakeʻoe eʻai i kāu huamata, e lūlū i loko o ke pola, ae hauoli.
E lawelawe i 1
No ka lawelaweʻana i nā calories 408, Ka momona 26 grams, Pro 39 grams, Carbs 5 grams
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 942 |
| Ka nui o ka momona | 73 g |
| Ka momona | 17 g |
| Ka momonaʻole | 39 g |
| ʻO Cholesterol | 330 mg |
| Sodium | 932 mg |
| Nā Carbohydrates | 26 g |
| Fiber Dietary | 18 g |
| Pāmua | 52 g |