ʻO ka mea maikaʻi, i kēia manawa, hāʻawiʻia nā supermarkets i kahi nui o nā meaʻai momona liʻiliʻi e, a me nā mea'enela kiʻekiʻe e pono ai nā iwi calcium, he nani loa ko lākouʻano a me keʻano. E koho i nā kānana liʻiliʻi-calorie maoli, e like me "Feta", "Mozzarella" a me ka hulu kao, aiʻole nāʻano momona momona o nā puaʻaleʻa e like me "Cheder", "Swiss" a "Gouda". A he mea maʻamau i ka wā e hoʻomoʻa ai me kēlāʻano o ka cheese; ʻO kahi mea iki loa o ka cheese -ʻo kēia wale nō ka mea e pono ai ka hanaʻaina i meaʻoluʻoluʻole. ʻO ke kumuhana kūpono no ka pohō kaumaha, ka mea hoʻomanaʻo - ke kumu o ka mea.
Mamali me ka hīnī pua a me nā kai
4 lawelawe
Hoʻomākaukau: 12 mau minuke
No ka hoʻomākaukauʻana i ka meaʻai: 8 mau minuke
3 'ai i ka paila moa; 3/4 kapu kīmele; 1/4 kīʻaha momona liʻiliʻi; 2% o kahi spoonful o kaʻailaʻaila; 1 paipū o nā'āpana'ōmaʻomaʻo'ōmaʻomaʻo; 4 mau'ōpū o ke kāleka i hoʻopukaʻia; 450 g me nā huelo (21-30 mau'āpana); 500 g o nā'ōmato Tomato,ʻokiʻia i loko o nā'āpana; ʻo ka paʻakai a me ka lepo hou.
No ka hoʻomākaukauʻana i ka meaʻai.
I loko o ka'aniani liʻiliʻi, e hoʻolapalapa i ka hulu ma luna o ka wela nui. E hoʻomaha i ka palaoa palaoa, hoʻonāukiuki, a hoʻemi i ka wela. E uhi a e kuke no 7 mau minuke, e ulu ana i kekahi manawa. E hoʻomoʻa i ka nihi liʻiliʻi a hui pū me ka pilina. E uhi a hoʻokaʻawale. ʻOiaiʻo ka kukeʻana i ka palaoa palaoa, i ka nui o ka mahana wela i kaʻaila. E hoʻouka i nāʻaila, ke kāleka a me ka'ōpala a me ka pāʻina no 2 mau minuke. A laila e hoʻokomo i nā tōmato a kuke no kekahi 2 mau minuke'ē aʻe, a hiki i ka manawa i māmā ai ka'ō'ō (ʻo ia hoʻi, ua'ānenaʻia lākou). ʻO ka manawa me ka paʻakai a me ka pepa eʻono ai. E kau i ka mamalygu ma luna o 4 mau pāʻani liʻiliʻi. Ma ka hoʻohanaʻana i kahi'āpana o ka spoon, e hana i kahi āpau i waenakonu o kēlā me kēia lawelawe a hoʻokomo i loko o ia mea hoʻokahiʻeleʻele o ka meaʻaila me nā popo. ʻO ke kumu waiwai kūpono o ka lawelawe hoʻokahi (3/4 kapu o ka hominych a me 1 kīʻaha o ka'ūpili), 22% o ka momona (7 g, 2 g mau momona), 39% o nā'ōpona (27 g), 39% o nā proteins (27 g), 1 g fiber, 54 grams mg o ka calcium, 4.5 mg ka hao, 853 mg o ka sodium, 283 kcal.
ʻO ka palaoa mua me ka paʻakai
4 lawelawe
E hoʻomākaukau: 2 mau minuke
No ka hoʻomākaukauʻana i ka meaʻai: he 18 mau minuke
230 g o ka paʻi spaghetti; 3 tbsp. nā puna o ka palaoa; 3/4 ke kīʻaha moa e hoʻomaʻemaʻeʻoleʻia; 3/4 ke kīʻaha o ka waiū me ka waiʻole. 85 g (e pili ana i hoʻokahi aniani) o ka hīkī Swiss momona momona, i hakiʻia; 85 g (e pili ana i 1 cup) o ka palaoa momona "Cheddar", i hakihakiʻia; ʻO ka paʻakai paʻakai a me ka lepo hou eʻono; 1 tbsp. he puna o nā mea pani me nā meaʻala.
No ka hoʻomākaukauʻana i ka meaʻai.
Eʻai i ka pīkāka e like me nā kuhikuhiʻana ma luna o ka pōʻai i ka moku o "aldente" (ʻo ka wā i kokoke loa ka paʻi a paʻa mau,ʻaʻole i uhiʻia). ʻOiai e kukeʻia ka mīnironi, i loko o kahi kōmaʻa me kahi mānoanoa, e nininiʻia i loko o ka palaoa. E hoʻomoʻi i ka'ōpū a me ka waiū, e pākī i ka huiʻana me kahi kī. E kau i ke kiko ma luna o ka mahana wela a hoʻomau i ka luliluli no 10 mau minuke - a hiki i ka uluʻana o ka paila a hoʻomaka i ka hōhā. Laweʻia mai ka wela a hui i loko o kēia huʻi o nāʻano līlūʻelua. ʻO ka manawa me ka paʻakai a me ka pepa eʻono ai. E uhi i kaʻaki me kahi poʻi a hoʻokaʻawaleʻia. E pīpī i nā'ōpuni i loko o kahi pālaʻi liʻiliʻiʻole i ka lāʻau a hoʻololi i kahi ahi wela. E puhi i nā mea pupuhi, i kekahi manawa e hoʻoluliluli i ka pīniʻu, 3-4 mau minuke, a hiki i kaʻeleʻeleʻana o nā kui. E kau i ka paku ma luna o ka mīni paʻakai. E hohola i ka pasta i loko o nā papa a hoʻonaniʻia me nā'aluhi kuʻi.
ʻO ke kumu waiwai kūpono ma kēlā me kēlā me kēia (1/3 kapu), 18% momona (8 g, 4.5 g momona), 57% ka waiʻahu (56 g), 25% protein (25 g), 2 g kehe, 495 pūmona kaomi, 3 ʻo ka hao, 685 mg o ka sodium, 394 kcal.
Salamele mikina me nā huaʻala a me ka paʻakai Feta
4 lawelawe
Hoʻomākaukau: 15 mau minuke
No ka hoʻomākaukauʻana i ka meaʻai: 5 mau minuke
2 teaspoons o kaʻailaʻaila; 3 mau hapa o ka moa moa me kaʻili a me ka iwi, eʻokiʻia i loko o ke pa; 1 pāʻani o ke kāleka i hoʻopukaʻia; 1h. ka puna o Mint Maki; 6 tbsp. nā puna o ka momona o ka'ōmole; 1/4 kīʻaha cider vinegar; 2 tbsp. nā puna o Diʻipona pua; ʻo ka paʻakai a me ka lepo hou kahiʻeleʻele pepa eʻono; 12 mau aniani o nā lau paʻi; 2 huiʻia nā'ōniʻoki, iʻokiʻia i nā paʻi; 1/4 hue waina waina maʻemaʻe; 110 grams o ka palaoaʻo Feta kuʻi (e pili ana i 1/2 cup).
No ka hoʻomākaukauʻana i ka meaʻai.
I loko o kahi pālaʻi nuiʻole, e hoʻomaha i kaʻaila ma luna o ka mahana wela. E hoʻomo i ka moa a e kuke no 2 mau minuke. E hoʻoulu i ke kālani a me ka mint a hoʻomau i ka'ō'ō noʻelua mau minuke. E ho'ēmi i ka wela a hoʻonā i ka uluʻalani, i ka vīnega a me ka pua nani. ʻO ka manawa me ka paʻakai a me ka pepa. I loko o kahi pola nui no ka saladi, e kau i ka'ōniʻi, nāʻala a me nā māla waina. E kau i kaʻiʻo wela ma luna o ka saladi a hoʻomoʻi me ke aloha. E kau ma luna o nā papa 4 a hoʻonani i ka piko me ka palaoaʻo Feta i'ōwiliʻia. ʻO ke kumu waiwai kūpono o ka lawelaweʻana (3 mau kīʻaha a me 30 g o ka palaoa Feta), 29% o ka momona (12 g, 6 g momona momona), 36% o nā'ōpona'aleʻa (33 g) 35% o nā proteins (32 g), 7 g fiber, 377 mg o ka calcium, 6.5 mg o ka hao, 557 mg o ka sodium, 373 kcal.
E lilo i mea akamai i ka paʻakai,ʻo ia keʻano o nā hua'ōlelo ma ka pā'ālua:
ʻO ka momona me ka momona momona o nā mea momona he 25% ka momona o ka momona ma mua o ka paʻakai me konaʻoluʻolu mau. No laila, i loko o 30 g "Cheddar" he 8 g mau momona, a ma "Cheddar" me ka waihona momona momona - 6 g.
Pākī Low-calorie
He 50% ka momona o ka momona ma mua o ka paʻakai. I ka 30 g kalo-loloa "Cheddar" me 4 g momona.
Māla me ka momona momona
I ka 30 g o iaʻano kinakiʻaʻole iʻoi aku ma mua o 3 mau kaona.