Hoʻomaʻaʻiaʻo Tuna Pasta Salad heʻaila a me ka pīkino pīkino, aʻo kēia ke hāpai i ka pāʻani me ka hoʻohuiʻana o nā'āpana broccoli, nā huamakai cherry, nā olive a me nā maʻi pale. ʻO kēia'ahuʻula nani, hoʻokahi-pāʻina he mea kūpono hoʻi no kaʻahaʻaina wikiwiki,'ahamele ma kahi pō paʻa, a no ka hoʻouluʻana i loko o ka waihona awakea.
Tips: ʻO ka nani a me ka mayo, no laila, ināʻoe e hoʻouna i kēia i ka hana aiʻole ke kula paha, e hōʻoia i ka laweʻana i ka salakeke fri i loko o kahi mahana e mālama mālie ai a hiki i ka manawa awakea. Lawe iā ia i kahi pīkino a iʻole paila? ʻO kahiʻeke momona momona me ka nui o nā paʻi hau he pā maikaʻi.
Makemakeʻoe e hana maikaʻi i ka meaʻai? E ho'āʻo e hoʻolimalima i nā makana mau no ka palaoa a pau. Ma waena o nā lau, tuna, a me kaʻaʻahu, he nui nā meaʻono a me nā mea leʻaleʻa i loko o ke kīʻaha e kōkua i ka hōʻiliʻili houʻana o nā keiki hou hou i ka hoʻololi.
Ka Hoʻololi: ʻAʻohe pane o nā lole lole mayo? E kāpae a hoʻokomo i ka hua salaʻi me kaʻailaʻoliva wahine maikaʻi a me ka wai lemon i houʻia eʻai. ʻO ka wā me ka pepaʻeleʻele hou a me ke kui o ka paʻakai moana, ke makemakeʻia.
Hana iā ia he Meal: E nānā i mua o ka meaʻai i kaʻaina awakea ma ka huiʻana i kēia memeleʻaina me kahi huakaina maikaʻi. ʻO kēia Avocado, Kaluna o Palm, Edamame & Zaʻaatar Salad ke hana nei i mea kōkua nui. ʻO Iced tea a me nā huapalapala hou he hele pū me nā mea maikaʻi.
Hoʻoponoponoʻia e Miri Rotkovitz
Ka mea e pono ai
- No ka Salala:
- 8 ounces / 227 g. pasta (rotini a fusilli [corkscrew])
- 2 'aila broccoli (nā kīʻaha, nā kīʻaha liʻiliʻi)
- 2 kōke / 10ʻeono o nā'anese (ua hoʻopihaʻia ka wai)
- 1 mau kīmato (cherry a hua waina paha, halved)
- 3/4 kapuʻaila (paʻi popo aiʻole'ōmaʻomaʻo)
- 3 wili (kahi keʻokeʻo a me nā'āpana'āpana'ōmaʻomaʻo wale nō, i hoʻopiliʻia i nā'āpana keʻokeʻo)
- Kāwele:
- 1/2 kīʻaha / 115 ml. ka mayonnaise (maʻamau aiʻole ka momona)
- 1/4 kapu / 60 ml. aila olila
- 1 punetune ka waina keʻokeʻo (aiʻole ka laiki rīka)
- Kōʻanoa: 1 teaspoon Diʻi kūpona
- 1½ teaspoon ka paʻakai
- 1/8 teaspoon pepaʻeleʻele
Pehea e hana ai
1. E puhi i ka pakuhi e like me nā'ōlelo hōʻailona. No ka minuke hope loa o ka kukeʻana, e hoʻopili i nā pua pua broccoli. Hoʻopili i nā'ōpū a me ke broccoli. E kulu koke i lalo i ke kai anuanu a kūmoho maikaʻi.
2. I loko o kahi kīʻaha nui, e hui pū i ka pasta me ka broccoli me ka tuna, nā'ōmato, nāʻoliva, a me nā maʻi maʻi.
3. I loko o kahi kīʻaha, hoʻomohu i ka mayonnaise, kaʻaila, ka vīneka,ʻo ka mīpona (inā hoʻohana), ka paʻakai a me ka pepa. E paʻi me ka'ōpili no kahi lole ulana.
4. Ma mua o ka lawelaweʻana, e ninini i ka lole ma luna o ka saladi pāʻani-pasta a hui maikaʻi.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 463 |
| Ka nui o ka momona | 28 g |
| Ka momona | 4 g |
| Ka momonaʻole | 12 g |
| ʻO Cholesterol | 29 mg |
| Sodium | 369 mg |
| Nā Carbohydrates | 34 g |
| Fiber Dietary | 4 g |
| Pāmua | 19 g |