ʻO kēia lauʻanoʻeleʻeleʻeleʻele a me ka lauiki laiki he mea punahele ia ma koʻu hale. He momona ka beenaʻeleʻele a me nā calories, akā ua hoʻopihaʻia me ka fiber a me ka protein. ʻO kaʻoiaʻiʻo, ua'ōleloʻiaʻoe e hoʻopau iʻekolu mauʻai legumes i kēlā me kēia pule no ke ola maikaʻi loa, ae heluʻia kēia mau piaʻeleʻele iā ia!
Hoʻomaʻakaʻo ka meaʻai no ka liloʻana i meaʻai a pau i loko ona, aiʻole hiki ke hoʻohanaʻia e like me kahiʻaoʻaoʻaoʻao me nāʻoihana Mexican'ē aʻe . He mea maʻalahi ka maʻalahi a me ka kūʻai nui. Hoʻonui ka mea nui. ʻO ia ke kumu o ka hopena i koʻu hale. ʻAʻoheʻaua me ia a he maʻalahi wale nō. I kekahi manawa mākou leʻaleʻa iki i kēia pālahalaha a hoʻonoho i kahi hōʻuluʻulu o ka hōʻailona no nā mea a pau e hoʻohana e like me ko lākou makemake. E ho'āʻo e hoʻonoho i kekahi mau kīʻaha o nā'ōmato iʻole,ʻo ka avocado, a me kahi lihi o ke kāpuni i kuʻiʻia aiʻole ka salsa a waiho i nā mea a pau ma luna o ko lākou mau niho a me ka laiki e like me ko lākou makemake.
Ka mea e pono ai
- 1 ka 'aike laiki keʻokeʻo, kāpaeʻoleʻia
- 2 kahe wai
- 1 tbsp.
- aila olila
- 1/2 kīʻaha paila
- 1/2 kīʻaha ka'ōpū'ōmaʻomaʻo
- 1/2 kaʻaila
- 1 hele
- ka pālaʻi , hana maikaʻi
- 3/4 ke kī o ke kōkeke
- 2 tsp. kumumana kumulāʻau
- 1/2 tsp. maloʻo
- huakaʻi
- 1/4 tsp. paʻakai
- 2 15-ae. ka pīniʻeleʻele, ka holoi a holoiʻia
- 2 tbsp. ka winika
Pehea e hana ai
- No ka hoʻomākaukauʻana i ka laiki, hoʻohui i ka laiki a me ka wai i loko o kahi kōpana nui ma luna o ka wela nui. E lawe mai i ka wai i kahi palaha, a laila hoʻohuli i ka wela i lalo i ka manawa a me ke kūmohu no iwakālua mau minuke, aiʻole a hiki i ka wa e'aluʻolu ka laiki. ʻOiai e kuke ana ka laiki, e hele me ka hanaʻana i nā beana.
- E ninini i kaʻaila i loko o kahi palepale kaumaha nui, a hoʻomehana i ka pale ma luna o ka mea wela-wela wela. I ka skillet, e hoʻopili i ka pepaʻulaʻulaʻulaʻula,'āpana kelepani'ōmaʻomaʻo, kaʻohi baʻa, a me kaʻaila kalo. E hoʻomau i ka mahiʻana i nā meaʻai no 8 mau minuke, aiʻole a hiki i ka māmāʻana o nā hua liʻiliʻi a loli kaʻaila. ʻO nā huaʻona he meaʻono ia akāʻaʻole naʻe i hoʻouluʻia aʻaʻohe paha. A laila, e hoʻopili i ka'ōniu kōmato, ka kumulāʻau'āina, ka oregano, a me ka paʻakai. E hoʻohuli i ka wela i ka mean, a e hoʻopiha i ka huila no 5 mau minuke. A laila, e hoʻopili i nā pīniʻeleʻele a me ka vīnega, a e hoʻonui i 10 mau minuke.
- No ka lawelaweʻana, ka'ōpuni e pili ana i 1/3 kapu o ka laiki i hoʻolapalapa i loko o kēlā me kēia pahu, a laila e hoʻopili i nā pāpū i loko o kēlā me kēia pahu, ma luna o ka laiki. E lawelawe koke a me ka luna me nā'ōmato, avocado, salsa, a iʻole kahi'āpana liʻiliʻi inā makemakeʻoe.
No ka lawelaweʻana i nā Kaloka 259,ʻApa 3 grams, Pro 10 grams, Carbs 48 grams
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 688 |
| Ka nui o ka momona | 5 g |
| Ka momona | 1 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 131 mg |
| Nā Carbohydrates | 129 g |
| Fiber Dietary | 30 g |
| Pāmua | 36 g |