Inā makemakeʻoe i kahi mea olakino maikaʻi, momona protein a me ka maikaʻi o ka maikaʻi o ka umami , mai nānāʻoe ma mua o kēia Tamari Roasted Chickpeas. ʻO nā mea a pau, he mea maʻalahi paha o ka moa, kekahi mau kau, a ma kahi o 15 mau minuke, a laila e loaʻa iāʻoe kahi meaʻai hoʻonani hōʻona i kēia meaʻai. Hoʻololi ka'ānana i nāʻano legumes, e hoʻopuka ana i nā mea i waho a me nā pīkī pila, akā e mau ana nāʻoki. Hoʻopiʻiʻia me nā'ōpiopio, nāʻaʻala, a me nā meaʻala, heʻanoʻano maʻalahi hoʻi kēia mau moa. E ho'āʻo iā lākou i nā moa, i kāwiliʻia i loko o ka palaoa pila, aiʻole i'ōwiliʻia i kahi pā. He mea nui no ka paʻiʻana o ka lima, hui pū me ka pia.
Nā Manaʻo hou aʻe no ka hoʻohanaʻana i nā'ōpena palapili:
- E hoʻohana iā lākou e kālepa i kahi kūʻai kūʻai hummus (aiʻole e hoʻopaʻi i kahi papa home ). E hoʻokuʻu i ka hummus i kahi pāpaʻu pāpaʻu, a hoʻohana i ka puna e hana i kahi kai pāpapa i waenakonu. Piʻi me ka moa moa a me kaʻailaʻaila maikaʻi maikaʻi. E lawelawe me nā mīkita pita, kāloti, celery, a me nāʻula pepa ulaula.
- No ka'ōpala pālahalaha hoʻokahi, e puhi i kāu mau laikiʻoliʻoli maikaʻi (makemake au i ka basmati keʻokeʻo aiʻole ka jasmine, aiʻole kaʻaʻahu maikaʻi maikaʻi i ka laiki .) Me nā mea kanu punahele a me nā mea momona maikaʻi, ka'ōniʻi a me ka / a ʻo ka'ailala i kuʻiʻia , a me ka momona momona o Tamari-Roasted Chickpeas. Drizzle me kahi liʻiliʻi liʻiliʻi - i'ōwiliʻia, ai'āwiliʻia me ka paʻiʻana o ka maple a me ka miso, a me ka minamina me kahi wai mahana.
Kōkua: Hoʻopiliʻia kēia meaʻai no nāʻaoʻao, a no ka hoʻouluʻana i ka pō pōʻaiʻohana.
Ka mea e pono ai
- 1 15-ʻane hiki i ka'anea ke hana i ka moa (ka wai, holoi, a me ka maloʻo maloʻo)
- 2 teaspoons oliveʻaila (virgin hou)
- 1 punetēmu Ka momona momona (ka sodium haʻahaʻa maikaʻi)
- 2 teaspoon
- ka maple maʻupu (maʻemaʻe, ka nani o ka pouli)
- 1/2 teaspoon ginger
- 1/4 kapuni kaloka (ka lehu)
- Kāleʻaleʻa: pepaʻeleʻele eʻono (kahi hou)
- Kāleʻaleʻa: ka hua kuika i ka lepo eʻono ai
Pehea e hana ai
1. E ho opiha i ka umu i 425 ° F. E kau i ka mńpa i loko o ka paila honi ai ole ka paila honi e lawa i ka mńhele i loko o kekahi pńkahi. (E 8 "x10" aiʻole kaʻenehana likeʻole e hana maikaʻi.)
2. E hoʻoholo pū me kaʻailaʻaila, ka tamari, ka paʻakikī nani, kaʻilima, a me ke kāleka a hoʻonaninani i ke kapa me ka puna a me nā lima maʻemaʻe. ʻO ka manawa me nā mīkaʻiʻeleʻele o ka pepaʻeleʻele a me ke kui o ka pua luda, a hoʻokuʻu hou.
3. E puhi i loko o ka umu wela i 15 mau 20 mau minuke, e hoʻonuli a hoʻoweluli paha i ka papa i ka manawa e hoʻomaka ai ka moa e'āleʻele ma nāʻaoʻao a pau. Laweʻia mai ka umu ae 'ae e hoʻomaha no 5 mau minuke, aiʻole a hiki i ka māʻona maikaʻi e mālama ai. E hauʻoli!
Hiki ke mālama i nā moa chickenas, uhiʻia i loko o ka friji, no nā lā 1 a 2.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 280 |
| Ka nui o ka momona | 7 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 398 mg |
| Nā Carbohydrates | 43 g |
| Fiber Dietary | 9 g |
| Pāmua | 14 g |