Hoʻomākaukauʻia me ka iwi niu kupanahaʻole i hōʻikeʻoleʻia a me ka Salmon Alaskan,ʻo ia kekahi o nāʻano māmā, maikaʻi, a maikaʻiʻole e hoʻomākaukau i nā iʻa i nā hebedoma. He kūpono ia no ka gluten-free, waiʻole, a paleoʻai, akā,ʻaʻohe meaʻono e like me kaʻaiʻai! Ke lawelaweʻia me kahi broccolini liʻiliʻi liʻiliʻi, e hoʻi hou maiʻoe i kēia meaʻai i ka wā e loaʻa ai iāʻoe ke kāhili maikaʻi.
E like me kekahi mea ho'āla i manaʻoʻia no nā mea me nā meaʻai a me nā meaʻaeʻaʻole, e hoʻomaopopo pono e heluhelu i nā inoa o nā meaʻai i nā mea āpau a pau e maopopo aiʻaʻohe mea hānai i loaʻa i ka mea hānai aʻaʻole hikiʻole ke mālamaʻole i nā meaʻaiʻole.
Ka mea e pono ai
- 1 paona Salmon Alaskan (paʻiʻia, iʻeliʻia i 4 mauʻaina aunea)
- 4 punetēpō lime wai (mea hou;ʻelua limes)
- 1 ka ipu niu (nā mea i hoʻopuniʻoleʻia)
- 1 hua
- 2 punetēpuni wai (maʻamau)
- paʻakai ka paʻakai
- pepaʻeleʻele keʻono
- Kōʻano: he kōlaʻi hou
Pehea e hana ai
1. E ho oho i ka umu a 400 F. E laina i pepa pepa me ka pepa palake a hookaawaleia.
2. E kū i ke kaila ma lalo o ka wai anuanu. E kaomi i ka wai lime ma kēlā me kēia'āpana a ma nāʻaoʻao a pau (hiki iāʻoe ke hana i kēia ma kahi pālahalaha a me kahi pāpale.) E hoʻokaʻawale.
3. E kau i ka niu i kālaiʻia i loko o kahi kīʻaha, a hoʻokaʻawaleʻia. I kekahi kīʻaha'ē aʻe, e līlū i ka hua me ka wai anuanu a hiki i ka wa e hui pūʻia. E hoʻopau i kēlā me kēlā me kēia'āpana salmon i loko o ka holoiʻana o ka moa, a laila e'ōwili i kēlā me kēlā me kēia kōmole i ka niu a hiki i ka uhiʻiaʻana.
4. E kau i ke kaumāmā ma ka pepa bakena a hoʻomākaukauʻia no kaʻaneʻane 15 mau minuke, a hiki i ka wā e hoʻomaʻemaʻeʻia i waho a hana pololeiʻia i waena. E lawelawe koke, e hoʻomaʻamaʻaʻia me ka paʻakai moana a me ka maloʻeleʻele hou eʻono ai, me ka broccolini broppy (ka mea i lalo ma lalo) a me nā'ōmaʻa hou.
* noi i kāu iʻa iʻa i kaʻona i ka wai pona no ka hoʻopakeleʻana i ka manawa
Kekahuna Broccolini :
- 2 paʻi broccolini, holoi maikaʻiʻia
- H. H. Ka puna aila olila
- 2. Kuhi hou i ka lemon
- T. Hīkona'atika hou
- 2ʻAla wai lemon
- ʻO ka paʻakai kai a me ka lepo houʻeleʻele, eʻono
- 1. E lawe mai i kahi ipu waiʻuʻuku i kahi'ōpala palaha. ʻO Blanch ka broccolini no 2 mau minuke aiʻole a hiki i ka'ōmaʻomaʻo'ōmaʻomaʻo a me keʻanoʻoluʻolu. E hoʻololi i ka wai o ka hau i ka manawa e hoʻopau ai i ka kuke, a laila e hoʻoulu a waihoʻia. E hoʻohui i kaʻailaʻaila ma kahi panui nui ma luna o ka mahana-kiʻekiʻe wela. Hoʻohui i ka lemon zest, ke kākila mīkini, a me ka wai lemona hou . E puhi no hoʻokahi minute, a laila e hoʻokomo i ka broccolini i ka pan. E kiʻi i ka broccolini me nā meaʻokoʻa a me ka kuke no 1-2 mau minuke. E hoʻokuʻu i ka broccolini i kahi mea lawelawe a hoʻonui i ka paʻakai a me ka meaʻala honua eʻono.
Kākoʻo o Cook:
- Ināʻaʻoleʻoeʻo ke kumulini, eia kekahi mauʻaoʻao'ē aʻe'ē aʻe e hele pono me kēia pālahalaha:
- ʻAla waina'AlabataʻAlaʻAla
- ʻO nā broccoli kōpiopio , ka'ōnihue'ōpiopio, nā mea'alapona grilled, a me ka sauteed kale ka mea koho nui loa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 316 |
| Ka nui o ka momona | 20 g |
| Ka momona | 8 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 128 mg |
| Sodium | 165 mg |
| Nā Carbohydrates | 5 g |
| Fiber Dietary | 2 g |
| Pāmua | 30 g |