He mea pono ke kāheaʻana i kēia "'ōpiopio'ōmaʻomaʻi" no ka mea he mea liʻiliʻi ia i nā calories a me ka momona akā e lawe mau ana i nā kiʻi o nā'ōpūʻono a me nā wai i hoʻonāukiʻia e like me kekahi o kekahi mau mea i hoʻouluʻia. ʻAe,ʻaʻole maʻaneʻi. ʻO kēia mea ho'āla no ka'ōmole basil tomato maikaʻi ka meaʻono a pau o kona mau hoahānau momona kiʻekiʻe me ka hewaʻole.
E noʻonoʻo paha mākou i kaʻaiʻana i ka mīmaila maʻamau heʻano maikaʻiʻole ka maikaʻi, akā, he mea kupanaha, hiki ke hūnā i nā calorie a me ka momona. ʻOiaʻiʻo, ke hoʻomau neiʻoe i ka loaʻaʻana o nā meaʻai maikaʻi o nā tōmato, e like me nā kiʻekiʻe kiʻekiʻe o nā lycopome antioxidants, beta-carotene, huaʻai A a me nā hua malo C. Akā, hiki paha iāʻoe ke mālama i kou kino i ka nui o ka wai pata, ke kō, a me kaʻaila, nā mea a mākou iʻike ai,ʻo ia ka mea i hoʻonuiʻia aku i nā calories a me nā momona.
ʻO kēia māmā a me ka maʻalahi,ʻo ka momona momona, kaʻohe haʻahaʻa a me ka'ōhinu basil e hoʻopau i nā momona a nānā i nā hōkū o ka hōʻike. ʻO ka maikaʻi loa o nā mea a pau, hoʻomaka i ka pau, hiki ke kau ma ka papa i 25 mau minuke.
He kānana maikaʻi ia no nā kau a pau. I ke kauwela, hiki iāʻoe ke pani i nā'ōmaʻomaʻa i hoʻopiliʻia no nā mea a pau a iʻole kekahi o ke kolo, a laila e hoʻohui i kahi liʻiliʻi akāʻaʻole nui ka manawa i mua o kāu prep, a hoʻonui i ka meli no ka mea nalowale. A he mea nui kēia e hoʻohana ai i ka nui o ka basil meaʻala hou i ke kālepa a i kāu māla pono'ī paha.
I ka hoʻoilo, he mahana a hoʻoluʻolu kēia mea. A no kou mālamaʻana i keʻano o ka hoʻomaʻemaʻeʻana o ka meaʻai, hiki iāʻoe ke waiho i kahi liʻiliʻi i mea e hoʻopiha ai i ka papa mua a iʻole i ka meaʻai ke kāwiliʻia me ka mea kanu momona liʻiliʻi i ka palaoa a pau i paʻiʻia i ka skillet nonstick .
ʻO ke koena o kaʻeuanelio maikaʻi? ʻO ka'ōpiopio heʻanoʻole ka gluten-ʻole a, no ka mea meaʻai meaʻai / vegan, e hoʻopiha i kaʻaila waiʻu no ka waihona moa i kāheaʻia.
Ka mea e pono ai
- 2 teashi
- aila olila
- 1 aiʻiki liʻiliʻi (ʻo kahi meaʻoi loa)
- 1'iela maile (ʻalima'āpana)
- 1 clove keleka (minced)
- 1/2 kīʻaha basil kūmole (ka'āpana)
- 1 teaspoon lau lau hou
- 2 (14-ounce) hiki ke hoʻopiha i nā tōmato (keʻoleʻia)
- 2 mau kīʻaha nonfat, kaʻaila meli-sodium (aiʻole kaʻaila o ka puna)
Pehea e hana ai
- I loko o ka'aniani liʻiliʻi, e hoʻonā i kaʻailaʻaila ma luna o ka mahana wela. E hoʻomoʻi i kahi'aleʻa, seleni, a me ke kāleka a me ka haʻahaʻa maikaʻi a hiki i ka hoʻonʻaluʻana, e pili ana i 5 mau minuke E nānā pono e mālama pono i keʻano o ke kāleka.
- Pākuʻi i ka basil, koume, nā'ōmato, a me ka hulu koho. E lawe mai i kahi maʻi.
- E ho'ēmi i ka mahana a hoʻokuʻu no 10 mau minuke. Wehe i ka wela aʻoluʻolu e hoʻomaha i kahi liʻiliʻi.
- E hoʻohana i ka mea holoi lepo e hoʻomaʻemaʻe i ka mīpala. A eia kekahi, hiki iāʻoe ke hoʻomaʻemaʻe i ka pahu i loko o kahi meaʻai meaʻai aiʻole ka mea holoi. E hoʻomaʻemaʻe ponoʻia inā makemakeʻoe i kou kānana, ke mālamaʻole ia no ka pono.
- E lawelawe lawelawe wela aiʻole ma kahi lā wela wela, e hoʻonā i ka hulu a lawelawe i ke anu me kahi mea ho'āla.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 191 |
| Ka nui o ka momona | 4 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 538 mg |
| Nā Carbohydrates | 33 g |
| Fiber Dietary | 9 g |
| Pāmua | 10 g |