Hoʻopihaʻia kēia sandwich laʻauʻole me nā'ōpili'ōkōʻalaniʻalani, nā'ōpiopio pēpē, nā beets piʻo, a me kaʻawaʻawa pākīpika a me ka cilantro a me ka hoʻoulu i waena o nā paʻiʻelua o ka palaoa multigrain.
ʻAʻole hauʻoli i ka waikiko greek? E hoʻokuʻi i waho i ke kapihue cilantro pākī e hoholaʻia no kahi hulu kao i'ōwiliʻia aiʻole i kekahi kahi paʻi. Makemake i kahi kīpona hou aku? E ho'āʻo i ka hoʻohuiʻana i ka moa'āpiʻopiʻo a me ka umauma turuki pahū - e paʻi maikaʻi nā kohoʻelua i nā meaʻai mai kēia kāpanu.
Ka mea e pono ai
- No ka Squash Pāʻani:
- 3 ka hapalua o ka hapalua'āpana
- 1 tbsp. aila olila
- 1/4 tsp. paʻakai
- No ka Chive Cilantro Yogurt Hōʻike:
- 2 tbsp. kaomi kalo
- Hoʻopiha i ka wai lemon
- 1/2 tsp. nākiʻi
- 1/2 tsp. kāleʻaleʻa ('āpana)
- 1 pinch sugar
- No ka meaʻo Sandwich:
- 2ʻelua'āpana multigrain
- 2 tbsp. nā'ōpuʻu
- 3 i puhiʻia i ke kai
- 1 tbsp. nā pōhakuʻala liʻiliʻi
- 2 tbsp. nā'ōpuʻu
- 1/2 pākuka
Pehea e hana ai
--- NO KA PALAPALA HOPE ---
- ʻO ka umuʻehuʻehā a 400 i kekelē. E hoʻomohu i kaʻaila me kaʻaila a kāpīpī i ka paʻakai. E kau ma luna o kahi pepa bakena a me ka baʻa a maʻa wale ke kuʻiʻia me ka'ō. E hoʻokaʻawale.
--- NO KA MANAʻO I KA LUNE -
- ʻO Whisk me Greek yogurt, lemon wai a me ka sugar. E hoʻomoʻi i nā chives a me cilantro a waiho i kahi no 15 mau minuke ma mua o ka hoʻohanaʻana.
--- NO KA PALAPALA ---
- Hoʻomaʻala i ka'āpana a hoʻomoʻu i ka hapalua o ka avocado i loko o ka hapalua a paʻi me ke kui o ka paʻakai. E hoʻomoʻi i nā beets, nā'ōpuʻu, nā pūpū. Ma luna o kahi'āpana o ka mīnoa o ka palaoa, e hoʻomohala i ka 1/2 tbsp o ka chive cilantro yogurt a hohola a kau ma luna o ke kāwanu. E lawelawe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1000 |
| Ka nui o ka momona | 37 g |
| Ka momona | 7 g |
| Ka momonaʻole | 22 g |
| ʻO Cholesterol | 12 mg |
| Sodium | 970 mg |
| Nā Carbohydrates | 163 g |
| Fiber Dietary | 28 g |
| Pāmua | 26 g |