No kaʻaiʻana no ka'Āpana Pākīpikaʻo Dasty Turkey Meatloaf

He meaʻai meaʻai kēia, akā,ʻaʻohe mea eʻimi i ka meaʻono.

ʻO Flavorful South Beach kahi iʻa nui o ka'āhiʻi ka nui o ka'ōpala mai ke kōpato, ka wainaʻulaʻula, ke kāleka, basil, oregano a me zucchini a loaʻa iā ia ka lili waiwai nui o ka oatmeal. Eʻoliʻoli kaʻohana a pau i kēia mea momona me nā meaʻono likeʻole me nā diaters.

Ma muli o kaʻaiʻana o kēiaʻanoʻai i ka hōkū-ka maikaʻi,ʻo ka meaʻai maoli ka hapa o ka hopena. Ma ka lawelaweʻana, ua loaʻa ka calories 188 i kēia kolo pipi; 12 grams o ka protein; 12 mau kāmeka; 10 grams o ka momona, me 3 grams o ka momona momona a me 39 miligrams o cholesterol; 2 grams o ke fiber; a me 244 milligrams o ka sodium.

ʻO kēia meaʻai mai ka puke "The South Beach Diet" na Dr. Arthur S. Agatston.

Ka mea e pono ai

• 1 (6-aunema) hikiʻole ke paʻiʻia i ka tōmato kolo-paʻakai
• 1/2 kapu i ka wainaʻulaʻula
• 1/2 kīʻaha wai
• 1 clove garlic, minced
• 1/2 teaspoon waihona basil maloʻo
• 1/4 teaspoon kūmahe oregano
• 1/4 teaspoon ka paʻakai
• 1 pāmu ka umauma'ākau
• 1 ka oatmeal
• 1/4 kapu wai hoʻololi wai
• 1/2 kīʻaha zucchini

Pehea e hana ai

1. E hoʻolale i ka umu a 350.
2. E hoʻohui i ka paʻi hapa, ka wainaʻula, ka wai, keleka , basil , oregano a me ka paʻakai ma kahi liʻiliʻi liʻiliʻi.
3. Lawe i ka huiʻana i kahiʻeha a hoʻohaʻahaʻa i ka wela.
4. Hoʻomaehu, weheʻole, no 15 mau minuke a hoʻokaʻawaleʻia.
5. E hoʻohui i ka pipi, ka oatmeal, ke pani iʻa, ka zucchini a me ka 1/2 kīʻaha o ke kōpomo i loko o kekahi pola nui a hui maikaʻi.
6. E kau i kēia paila i loko o kahi paneli 8- i kaʻaila 4-iniʻi a paʻi ma keʻano o ka meaʻai.

1. E kupa no 45 mau minuke a laila e hoʻokuʻu i nā kahe.
2. Hūpī 1/2 kīʻaha o ke kāpena maʻamau i koe ma luna o ka papaila a ka kuke no 15 mau minuke.
3. E hoʻokuʻu i kahi pele keʻai a hoʻomaha no nā minuke 10 ma mua o ka paʻiʻana.
4. E mālama i ke koena o ka'ōmiu ma kaʻaoʻao.

Ka lawelaweʻana i nā manaʻo kōkua

Ma muli o ka mea nui o ka mea hoʻokahi o kaʻohana e makemake nei i kēiaʻai ma muli o ke kumu waiwai maikaʻi, pono e hōʻike i nā manaʻo e pili ana i nāʻaoʻao.

ʻO nā pīniʻeleʻele'ōpiopio, broccoli a me ka palaoa me kahi liʻiliʻi nui o ka pata, nā mea kūpono kūpono no kēlā me kēia kumulāʻau, a me ka paʻakai a me ka paʻakai e paipai i ka mea ola. Hiki i ka meaʻai ke loaʻa iʻelua mau mea ma luna o ka pāʻani - kahi meaʻai me ka oatmeal a me ka nui o nā meaʻai.

No kēlā me kēia'ē aʻe,ʻo ia, pono ka palekana e pono ai nā kapa. ʻO kaʻiliahi Rice aʻoiʻoi aku paha -ʻo kahi laiki i hoʻomaʻamaʻaʻia me ka'ōleka a me nā aniani'ōmaʻomaʻo'ōmaʻomaʻo - ua kūpono maikaʻi loa no kaʻai o ka turkey. A iʻole ka huiʻana o kaʻulaʻula, keʻokeʻo, keʻokeʻo a me ka laiki lawaiʻa, ua hoʻoulu i kahi leʻaʻoluʻolu a me keʻano i ka meaʻai. E hōʻailona i kahi berena houʻole - hiki paha i ka meaʻai ke loaʻa hoʻokahi'āpana - a iāʻoe kahiʻaina piha a maikaʻi.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	141
Ka nui o ka momona	3 g
Ka momona	1 g
Ka momonaʻole	1 g
ʻO Cholesterol	36 mg
Sodium	402 mg
Nā Carbohydrates	15 g
Fiber Dietary	2 g
Pāmua	13 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.