Inā makemakeʻoe i nā pilafs cousins a me nā moa couscous, e makemakeʻoe e ho'āʻo i kēia meaʻai meaʻai a me ka maʻalahi i ka meaʻai meaʻai no ka salakeke couscous me nā moa (garbanzo beans) a me nā hua huaʻai, me ka kukama a me ka meaʻulaʻulaʻulaʻula i ka lemona, kaʻoliva, a me Dijona ka lāʻau waina waina. Hanaʻia ia mai nā meaʻai a pau a me nā meaʻono a pau, a me ka 300 mau calorie ma kēlā me kēia lawelaweʻana,ʻo kēia huameʻa momona heʻaiʻai kalo-loloa (e kaomi i lalo no ka hōʻailonaʻaiʻole ināʻikeʻoe).
He kūpono ia no nā meaʻai a me nā meaʻawaʻawa mai ka manawa i hoʻonuiʻia ai ka moa e ka moa. Ināʻaʻoleʻoe eʻai i ka meaʻino, e maikaʻi paha kēia pīpī mākaukau me kahi pī Parmesan i luna, aiʻole, e kāpīpī iā ia me ka pāʻana o ka mea hū leʻaleʻa ināʻoe eʻai ana i ka meaʻino.
ʻOiai kēia meaʻai he meaʻai a me nā meaʻawaʻawa ,ʻaʻole ia i palaka-ʻole, no ka mea, aia ka palaoa i ka hoahānau. Inā makemakeʻoe e ho'āʻo i kahi hua'ōlelo gluten-free, hoʻohana wale i ka quinoa ma kahi o, a hoʻololi i ka manawa kuke no ka quinoa.
ʻO kēia meaʻai pāʻina meaʻai i ka meaʻai a The Council of Wheat Foods Council.
Ka mea e pono ai
- 2/3 kīʻaha kīlaʻau aiʻole 1 hiki i 14 mau'unema
- 1 kīʻaha kāpena, kāpaeʻoleʻia
- 3/4 kapu kībano garbanzo, kahe
- 1/2 kīʻaha kukupa
- 1/4 kīʻaha i ka pepaʻalaniʻulaʻula
- 2 tbspʻailaʻeleʻele (ʻulaʻula) iʻokiʻia
- 3 kaʻaila waina balsamic
- 1 tbspʻaila aila
- 1 tbsp Dibona moʻomeʻaka
- 1/2 tsp lemon zest (lemon peel)
- 1/4 tsp kahi honua maloʻo (aiʻole eʻono)
- 1/2 tsp lemon pepa
Pehea e hana ai
- ʻO ka mua, e hoʻomākaukau i ka hoahānau. I kahi'āpana liʻiliʻi-nui, e lawe mai i ka hulu huafaila i kahiʻeha a hoʻoulu i ke kuʻi.
- Ke hoʻokuʻuʻia ka'ōpiopio, laweʻia ka pā mai ka wela, uhi, a kū i 5 mau minuke. A laila e hoʻomaʻamaʻa mālie i kou kaikunāne me ke aʻa.
- E mālama i kāu hānai maikaʻi no kahi mau minuke he 10.
- I ka manawa i kukeʻia ai kou kaikunāne, eʻoluʻolu iki a hele a hele, waiho i loko o kahi pola nui a māmā e hoʻokuʻu i ka'ōpena momona me ka pīsakō pi, ka kukumba, kaʻulaʻula, a me nā aniani'ōmaʻomaʻo.
- E hoʻohui i ka waikale balsamic, kaʻoliva, ka mīmī, ka lemon zest a me ka pepaʻeleʻele i loko o kahi kīʻaha liʻiliʻi, aiʻole e hoʻoluliluliʻia i loko o ka pahu. E hoʻomoʻa i kēia vinaigrette a me ka lemon e kāwili ana i ke kāpena kuʻi a hoʻoulu mālie e hui pū.
- E hānai i kāu mikina me ka lemon pepa. Eʻono, a hoʻololi i nā mea i mea eʻono ai. Hiki iāʻoe ke hoʻohui i kahi pāpaʻa o ka paʻakai kai a iʻole ka paʻakai kosher, ināʻoe e noʻonoʻo pono i ka mea e pono ai, akā e hoʻohana i ka lima lima iʻole e lanakila i nā meaʻokoʻa'ē aʻe.
- Hiki ke hoʻomākaukau i kēia'ōlaʻi hānai a me ka moa palama i mua a hoʻonohoʻia i loko o ka pahu fīkoi e maloʻo. E hoʻomanaʻo pono e hoʻokuʻu hou i mua o ka lawelaweʻana e hoʻohui i nā meaʻai a me ka pāpale.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 291 |
| Ka nui o ka momona | 5 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 241 mg |
| Nā Carbohydrates | 49 g |
| Fiber Dietary | 6 g |
| Pāmua | 11 g |