ʻO nā noodles Soba he lōʻihi, he mau kakano Japanese kūmole i hanaʻia mai buckwheat. Maanei, ua hoʻoukaʻia lākou i loko o ka waina ulanagrette e hana i nā hana heʻelua e like me ke marinade no ka wai. No ka hikiʻana iāʻoe ke hoʻomākaukau i ka sālari i ka manawa eʻako ai ka iʻa, hiki ke'ākoakoa ka papahele a pau i lalo o 30 mau minuke - nui no nā po pō pōleʻa a makemakeʻoe i ka meaʻai maʻamau. PS Ināʻaʻoleʻoe eʻai i ka iʻa, maikaʻi nui ka salama soba iā ia iho!
Kōkua: No ka hōʻikeʻoi aku, noi i kāu iʻa iʻa eʻokiʻoki i ke kahamaona i 4 4'anea i nā'āpanaʻiliʻole, a waiho i nā'āpana ma hope o ka kukeʻana. No ka lawelawe, e hoʻokaʻawale i ka salakeke soba ma waena o nā pāhāhā 4 aiʻole nā pāpaku. ʻO kēlā me kēia me kēlā me kēia'āpana o ka waimoni a me 1/4 o nā pīkoka avocado. E'anuʻolu me nā hua mele samela a iʻole nā'āpana'alapalapa inā makemakeʻia.
Nui nāʻano soba noodles - kekahi o 100% buckwheat, nā mea'ē aʻe i hui pūʻia me buckwheat a me ka palaoa. Aia kekahi mauʻano kūikawā i loko o ka palaoa'amam, mugwort, aiʻole ka'ōmaʻomaʻo. Makemake wau i ka soba i hanaʻia me ka 100% buckwheat no konaʻaʻai maʻamau. Inā kūʻaiʻoe i nā noodles i hanaʻia mai kahi huila o ka flours, e nānā i kēlā mau buckwheat mua loa no ka'ōpala maikaʻi a me keʻano.
Ka mea e pono ai
- 1 pāʻani i ka iʻa salmon (laweʻia kaʻili)
- No ka Dressing & Marinade:
- 1/4 c luna
- ʻO ke kuhi soy sauce (ka maikaʻi o ka sodium)
- 1/4 kapu waiʻalani
- 2 punetēpēʻole i kaʻaila i hoʻonāʻoleʻia (e like me ka momona a me ka canola)
- 2 punetēpō ka meaʻailaʻole
- 2 punetēpē keʻokeʻo maʻemaʻe maple (maikaʻi maikaʻi B)
- 2 teaspoons i hoʻolāʻauʻia ka sesame
- 1 teaspoon'ākau hou (finely grated)
- No ka uku Saha:
- 1 (8-ounce) pākeke buckwheat soba
- 24 nā'ōkita'ōpiopio (i kālaiʻia)
- 1 'āniwiʻelima makale (uaʻokiʻia aʻokiʻokiʻia i nā'āpana lahilahi)
- 2 kāloka (i'ōpalaʻia, hoʻoponopono, a
- hōʻalo )
- 1'opocado (peele, hoʻokuʻuʻia, aʻokiʻoki i loko o 1/2-inihi keneta)
Pehea e hana ai
1. E ho opiha i ka umu i 400 ° F. E kau i ka iʻa i loko o ka paila e tunu. ʻO Whisk me ka tamari, ka waiʻalani, kaʻaila, ka wīka raiki, ka waikeke maple, ka sameameame, a me ka male a hiki i ka wā e hoʻopauʻia. E hoʻopiha i ka hapalua o ka launaʻana i ka iʻa, aeʻae i ka wai e hoʻomaʻamaʻa i ka wā e hala mua ka umu.
2. E lawe i kahi ipu wai nui i kahi maʻi. E hoʻohui i nā noodles soba a eʻaila no ka 6 a 8 mau minuke a hiki i ka alente. E kau i ka soba i loko o ka colander, holoi i lalo o ke kai mehana a me ka wai.
E hoʻololi i ka soba i kahi pola nui. E ninini i ke kapaʻaʻahu i koe ma luna o nā noodles soba a hoʻokuʻi pū. E hoʻokaʻawale.
3. E puhi i ka iʻa i loko o ka umu wela, e hoʻopuni pinepine ai, a kuʻiʻia i loko, 20 a 25 mau minuke, e hilinaʻi i ka mānoanoa o ka pua. (Ua makaukau ka iʻa i ka opaque ma waenakonu a me nā'ōmole i ka māina.)
4. I ka manawa e lapalapa ai ka iʻa, e hoʻomākaukau i nā meaʻai: E hoʻomoʻoki i hoʻokahi'īniha o ka wai i kahi'ōpū nui, hohonu hohonu a poʻoʻole paha, a lawe mai i kahiʻeha. E hoʻomoʻi i ka'oteʻakai, e hoʻemi i ka wela, a hoʻomohala wale a hiki i ka'ōmaʻomaʻo'ōmaʻomaʻo, akā e'ōwili mau nei, e pili ana i 1 i 2 mau minuke. E puhi i ka pīpī a hoʻomaʻemaʻe me ka wai anuanu e hoʻopau i ka hana kuke. Eʻoki i ka'ālea i loko o nā'āpana 1-ini. E hoʻomoʻi i ka'alapaka, ka pepa melemele, a me nā kāloti i ka soba, a hoʻoulu pū.
5. I ka wa e makaukau ai ka ia, e hamo i ke kui me ka makau. ʻO ka luna me ka salmon a me ka avocado, a lawelawe. E hauʻoli!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 637 |
| Ka nui o ka momona | 25 g |
| Ka momona | 4 g |
| Ka momonaʻole | 11 g |
| ʻO Cholesterol | 76 mg |
| Sodium | 1,053 mg |
| Nā Carbohydrates | 69 g |
| Fiber Dietary | 15 g |
| Pāmua | 42 g |