Escarole

ʻO Escarole he'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo a he lālā o kaʻohana chicory, a me ka hopena a me ka hopena o Belgian. I kekahi manawa i kapaʻia he hopena laulā, ua nui ka laulā, nā lau'ōmaʻomaʻo a me keʻanoʻawaʻawa . Hiki keʻaiʻia i ka'ōpala, kaʻakiʻia, ka sautéed, a iʻokiʻia i nā kīʻaha.

ʻAʻole iʻawaʻawaʻo Escarole ma mua o nā loiloi'ē aʻe, aʻo keʻano o kaʻawaʻawa keʻano i loko o ke poʻo, me nāʻaoʻao i loko o nā'ōpū keʻokeʻo ma lalo o nā lau'ōmaʻomaʻo.

Hiki i nāʻaoʻao iʻoi aku ka maikaʻi no nā salama, me ka hoʻohanaʻana i nā lau i waho no nā pālaʻi.

ʻO ka Escarole Nutrition

Hoʻomaopopoʻo Escarole i nā huaora a me nā minela hou ma ka paona ma mua o ka līpika kauka. Kūleʻaʻo Escarole i nā calories a kiʻekiʻe i loko o ka mau mea kanu A, ka fiber, ka calcium, ka hao, a me ka hua malo C. He hānaiʻana he 1/6 o ke poʻo poʻo (e pili ana i 86 grams) he 15 calories, 3 g mau lāʻauʻala (fiber a pau), 1 g popo, a hāʻawi iā 35% o ka RDA o Vitamin A, 10% o ka huaora C, 4 pakeneka calcium a me ka hao.

Ke hoʻohālikelikeʻia i ka līpī geliseti,ʻelua mau manawa ka nui o kēlā me kēia mau meaʻai no ka paona hoʻokahi a hāʻawi i ka nui o ka meaʻaiʻo A a me ka fiber ma mua o radicchio.

ʻO ka hoʻouluʻana i ka pupuhi i ka'ōpala e hoʻonui i ke fiber a me nā meaʻai'ē aʻe, me ka hāʻawiʻana i kekahi kala i ka hoʻohanaʻana i nā lau'ōmaʻomaʻo uliuli.

Pehea e hoʻohanaʻia aiʻo Escarole?

Ma waho aʻe o ka lawelaweʻiaʻana i nā mūmū'ōmaʻomaʻo, pinepineʻia ka pahūʻana i ka hullo a me ke kākoʻoʻia e like me nā kīʻaha .

Hoʻokomo pinepineʻia ia i loko o ka pātaʻi a me ka hopena o ka meaʻai,ʻoiai ma nā meaʻItalia. ʻO ka Escarole a me nā pīni he pāʻina kaulana i hanaʻia me nā pīni keʻokeʻo a i kekahi manawa e hele ana i ka bacon a me ka ham.

No kahi sāladona,ʻo nā lālā i loko, nā lāhina keʻokeʻo, he koho maikaʻi. Eʻoki iā lākou i loko o nā'āpana liʻiliʻi e hoʻohana ai i kahi salakeke'ōmaʻomaʻo me kahi vinaigrette.

ʻOi ke kahi e like me ka radicchio. ʻO nā pai a maikaʻi me nā hua i loko o nā meli, a me ka tīhi, e komo pū ana i ka palaoa i like me ka laiki uliuli a me ka hulu kao.

I ka'ōhū, uaʻokiʻia ka mīkini i nā paʻi a hoʻouluʻia i ka hulu. Hiki ke hoʻomaʻemaʻeʻia nā lālā i waho keʻole iʻokiʻia, no laila he mea maikaʻi kēia no lākou. Hāʻawi lākou i kaʻele, ka fiber, a me kaʻai no ka'ōpala. I ka manawa pinepine, e hoʻohanaʻia ka escalole ma ka soupena me nā piʻi kūbanzo.

He alaʻoluʻolu ka hoʻomākaukauʻana i ka hana e hoʻomākaukau ai i meaʻai. Hiki i ke poʻo keʻokiʻoki i ka hapalua, pākīʻia me kaʻaila, i hoʻonani me ka paʻakai a me ka pepa, a me ka mea i hoʻomoʻaʻia a i'ānenaʻia a'aluʻakaʻia a wili. Hiki ke hoʻohanaʻia me ka palaoa vinaigrette a me ka palaoa i luna.

ʻO ka'āpana'ōmaʻomaʻo māmāʻo Lemon a me nā'apena :ʻO kaʻaoʻao laʻa maikaʻi ia me ka iʻa, ka iʻa, a me nā meaʻai meaʻaiʻole.

Nā kākoʻo no Escarole

Inā loaʻa kahi meaʻai no ka pale, akā,ʻaʻohe āu lima, hiki iāʻoe ke pani i ka lāʻau pākī, ka'ōnihi, a me ka'ōpala. Hiki ke hoʻololiʻia nā lālā'ē aʻe o kaʻohana chicory, e like me ka hopena pale, hiki iāʻoe ke nānā i nā greens a me ka huelo.

'Ōlelo hoʻopuka: ESS-ka-roll

Eia nō hoʻi iʻikeʻia he:

• Ka hopena nui
• ʻO ka hopena Bavarian
• Kūlana Batavian
• Kāwai