ʻO ka pa'ū me nā meaʻai
He mea akamai loa.
4 mau pipi o ka paona:
- 1 pākani (e pili ana i 2 kg)
- 500 g o nā mea kohi
- 3 aniani
- paʻakai
- ka'ōpūʻulaʻula
- 2 pākaukau. nā puna o nā meaʻai
- No ka 1 teaspoon. kekahi punaha o ke kō me kahi maloʻo maloʻo o nā mea kanu
- 1 pākaukau. he puna o kaʻaila
- nā'ōkākā no ka mea hoʻonani
Hoʻomākaukau:
- I ka pauku eʻokiʻoki i ka "pole", e hoʻokaʻawale i nā hua. 2. Eʻokiʻoki i kaʻaila, e hui me nā pipiʻai a me nā meaʻai. ʻO ka paʻakai, ka pepa, e hoʻonui i ke kō a me ke kau. 3. ka hoʻopihaʻiaʻana i ka hoʻopihaʻana i ka'ōmoa, e uhi me kahi "poʻi" a hoʻokuʻu i kahi pepa bakena. E hoʻomoʻa i ka umu no 30 mau minuke ma 180 °. E lawelawe me nā kīʻaha tauhiuhi.
Ka wā kanu: 45 min.
I hoʻokahi lawelawe 380 kcal
Pōʻaia - 18 g, momona - 12 g, mau'ōpalu-19 g
Pāʻina me nā meatballs
4 mau pipi o ka paona:
- 1 aniani
- 2 cloves o ke kāleka
- 1 pākaukau. he puna o kaʻaila
- 140 g o ka lauiki lōʻihi
- 850 ml kaʻaila
- 400 g o nā'ōmato kolo
- paʻakai
- ka pepa pepaʻeleʻele.
No nā meaʻai:
- 150 g bipi pipi
- 1 pākaukau. ka puna o ka palaoa
- 1 hua
Hoʻomākaukau:
1. Eʻokiʻoki i kaʻaila a me ke kāleka a me ka saute ma kaʻailaʻaila (10 min). 2. Hoʻouka i kahi raiki, hoʻouluulu, e'ō'ō 1 min. 3. E honi i ka'ōpū, e hoʻokomo i nā tōmato me ka wai a e kuke no 15 mau minuke. ʻO ka paʻakai a me ka pepa. 4. E'eneʻumeʻa i ka'ōpala, e hui pū me ka palaoa a me kaʻiʻo i kāpalaʻia. Mai ke kaumaha i loaʻa e hana i nā meaʻai, e iho i loko o ka'ailapalapala a hoʻomoʻa i 5 mau minuke. 5. E hoʻomākaukau i ka'ōpala e ninini ai i ka hanaʻana i nā pā.
Ka wāʻai: 35 min.
I hoʻokahi hana 350 kcal
Nā Puʻukū -19 g, momona-22 grams, nā haʻalulu -18 grams
ʻO Cutlets me nā hauhi
Hiki iāʻoe ke hoʻomākaukau iā lākou i mua, a mehana.
4 mau pipi o ka paona:
- 1 kg bipi bee
- 5 mau hua
- 500 g o ka hoʻokani hou
- 3 aniani
- 2 pākaukau. ka waihona 'aila puna piha
- paʻakai
- ka pepa pepaʻeleʻele
Hoʻomākaukau:
- He 4 mau hua paʻakikī. Peel aʻokiʻoki i kēlā me kēia i ka hapalua. 2. Wahi ka hoʻopukaʻana (ʻaʻole kahi holoi!) Aʻokiʻoki i loko o nā'āpana nui. 3. Hoʻopili i kaʻoki. E koho mua i ka papaʻaina i loko o ka pā. i ka puna o kaʻaila 'aila a me ka'āpala i nā halo me nā'aliki. ʻO ka manawa me ka paʻakai a me ka pepa. 4. E puhi i ka umu a 180 °. Mai ka meaʻai e hana i nā paʻi pālahalaha liʻiliʻi, e hoʻokomo i nā hua a me nā haloʻo me nāʻeka no kēlā me kēia hapalua. E hui pono i nāʻaoʻao o ka pōʻale a kāpili i nā cutlets me ka hoʻopihaʻana i loko. 5. Me kaʻaila Baking me kaʻailaʻaila i koe, e hoʻokomo i nā cutlets a me kaʻaila i ke koena o ka hua. E hoʻokomo i loko o ka umu no 30-40 mau minuke.
Ka wāʻai: 25 min.
I loko o kahi lawelawe 340 kcal
Nń Paʻani - 21 g, momona -12 g, mau haʻalulu - 8 g
ʻO ka pīpī
Me ka pihaʻana i nā mea i kāpalaʻia a me ka pepaʻono
No 8 mau 'aila o ke pā:
- 150 mau kīlala,ʻaila a me ka palaoa
- 80 g baila
- 3 pipi o ka meaʻono lahilahi
- 2 pākaukau. ailaʻailaʻaila
- 500 g o nā mea kohi
- 1 teaspoon. ka puna o paprika
- 3 mau hua
- 150 ml kaomi a me ka waiū
- 2 pākaukau. nā puna o ka paila kīmomi
- paʻakai
Hoʻomākaukau:
1. Pālaʻi a me kaʻaila a paniʻia. E puhi i ka wai a hoʻomohu i ka uala. E hoʻopili i ka waiūpaʻa, ka palaoa, ka paʻakai a kāwili i ka paila. A laila e kau i kahi'āpana me ka uhiʻanaʻole i kahi lāʻau a hana i ka pahu. 2. Pākīʻai aʻokiʻoki i kaʻaila, kaʻailaʻoliva hinu (10 min). ʻO kahi meaʻai iʻokiʻia, ka hola me ka paʻakai a me ka paprika. Hoʻohuiʻia ka hopena i ka hoʻopihaʻiaʻana ma ka paila walaʻau. 3. E pale i nā hua me kaʻaila a me ka waiū. Me ka pīpī, hoʻopiha i ka hoʻopihaʻana. E puhi no ka 40 mau minuke ma 200 °. Eʻoluʻoluʻia ka'eneʻena i ka hau.
Ka wāʻai: 60 min.
I loko o kahi lawelawe, 490 kcal
Paena - 20 g, momona - 35 g, mau'ōpalu - 20 g
Salame pūmakai me ka meaʻalani
• 1 nui hānai hānai
• 1 poʻo o kāpena kāpena
• 1 pākīʻulaʻulaʻula
• 300 g o nā halani i puhiʻia
• 300 mau kime o ka paʻakai paʻakī
• 2 cloves keleka
• 1 hua
• kahi mea mīmona, 1/2 wai lemon
• 100 gʻailaʻaila, paʻakai
• ka pepaʻeleʻele 'āina
Hoʻomākaukau:
1. Hoʻopiʻia ka'ōpena i loko o ka wai paʻakai (15 mau minuke) aʻokiʻoki i ke kaula i nā'ōmole lahilahi. 2. Eʻoki loa i ke kāpena. Pulp o kaʻalaniʻona i loko o nā'āpana liʻiliʻi. Hoʻopiʻia nā'ōpū i loko o kahi colander aʻaeʻia e hoʻoulu i ka wai. Eʻoki i ka paʻakai i loko o nā'āpana liʻiliʻi. 3. E hoʻomākaukau i kaʻaila. E kopa i ka hua me ka mīmū a me ka mūmū, me kaʻono wai hoʻomau no ka wai lemon a me kaʻaila. Kālekaʻia ka papahele, e hui pū me ka milo. 4. Ke kinona o ka saladi i ka paʻakai, ka pepa, kaʻaila me ka miki a me ka hui.
Ka wāʻai: 75 min.
Ma kahi'āpana 230 kcal
Panuʻa - 30 g, momona -12 g, mau'aleʻa - 9 grams
ʻO ka salakekeʻulaʻula
Hōʻike kaʻona Balsamic i kaʻono o nā mea marinade.
4 mau pipi o ka paona:
- 500 g kuʻuna liʻiliʻi
- 8 pākaukau. nā puna o kaʻailaʻaila
- 1 pūpū pākeke
- 1 ka'ōpala o ke kāleka
- 3-4 mau iho o ka vineka balsamic
- 1/2 lemon wai
- paʻakai
- ka pepa pepaʻeleʻele
- 1 'ōlika o ka peleʻula
- 1 lemon
Hoʻomākaukau:
- E koho aʻokiʻoki nā'ōpoki i nā'āpana lahilahi. I loko o kahi pākī wela 4 punetēpu o kaʻailaʻaila a kalo i nā halo me ka hoʻoulu mau (8-10 mn). Laweʻia mai ka wela aʻoluʻolu e hōʻalili. Gākā e hoʻohī a'ō'ō. Kālekaʻiaʻo Garlic ma o ka paomi. Hoʻohui i nā hauhaʻi hauʻoli, nā mea kanu a me ke kāleka. 2. E hoʻomākaukau i ka waikuena. Hoʻohui i ka wai lemon me ka balsamic vinegar, ka paʻakai a me ka pepa. E hoʻomaha i kaʻailaʻoliva koena a me ka marinade māmā. ʻOihana me nā'ōlaʻi me ka'ōlaʻi wai ka wai marinade a me ka wahi no 1.5 h i loko o ka firi. Eʻoki i ka chilli i loko o nā'āpana, e wehe i nāʻanoʻano, aʻokiʻoki i ke kino i nā mea lahilahi. E hoʻolālā i ka'ōpū hamo a waiho i ke kīʻaha i loko o ka pahu hauā no kekahi 30 min. 3. Eʻoki i ka lemona i nā'āpana lahilahi. ʻO ka hua salaʻi i mālamaʻia, i kāhikoʻia me nā lemona, a inā makemakeʻia, nā lālā o greens.
Ka wāʻai: 50 min.
Ma kahi'āpana 260 kcal
Panuʻa - 24 g, momona - 4 g, mau haʻalulu - 3 g
Nā hauhi
Hana maikaʻi no kahi kamaliʻi liʻiliʻi.
- 500 g hamo nui
- 75 g o ka pata
- 1 aika nui
- 1 ka'ōpala o ke kāleka
- 3'eliina o ka palaoa keʻokeʻo hou
Hoʻomākaukau:
- Hiki ke hoʻokaʻawaleʻia nā wāwae o nā mea kani mai nā pāpale. Eʻokiʻoki i nā wāwae, eʻokiʻoki i nā'aleʻa a lūlū i loko o ka 50 g beka (10 min). Kālekaʻia ka papahele ma nā papahana, kahi'āpana berena. 2. I nā wāwae o ka mea kani me nā'ālika, e kāwili i ke kāleka a me ka palaoa. ʻO ka loaʻaʻana o ka kaumaha no ka hoʻopihaʻana i nā pāpale a no ka hoʻololiʻana i keʻano, i hoʻonaniʻia me kaʻaila i koe. E puhi no ka 20 mau minuke ma 180 °.
Ka wāʻai: 60 min.
Ma kahi'āpana 230 kcal
Paena - 7 g, momona -17 g, mau'ōpalu -14 g
Beetroot a me Caviar Mushroom
Hāʻawi i kahi ma nā hua saladi.
No 8 mau kōkua:
- 600 g bake
- 2 kāloka
- 1 aniani
- 2 cloves o ke kāleka
- 1 teaspoon. ka paila o ka vineka
- 150 g walnuts'ōpiopio
- 200 g o nā pūʻupuʻu i'ōwiliʻia
- 500 g līlū
- 4 pākaukau. ailaʻailaʻaila
- 30 g green coriander
- paʻakai
- ka'ōpūʻulaʻula
Hoʻomākaukau:
1. Peel a hoʻomoʻa i ka pipi i kahi papa nui. Kālekaʻo Kāneka ma kahi liʻiliʻi liʻiliʻi, e'ānai i kaʻoki. ʻO kaʻaila a me ka kāloka kalo i 2 punetēpona o kaʻailaʻaila (5 mau minuke), e pāʻani i nā beets, i ka vīnega, hoʻoulu a paʻi no 15 mau minuke. A laila hoʻokaʻawale mai ka wela me kaʻoluʻolu. 2. E hana i ka'ōmole ma o ka paomi. Eʻokiʻoki i ka papa. Hoʻopiliʻia nā pūpū no ka hoʻokuʻuʻana i kahi momona a hoʻokuʻuʻia ka waiwai wai,'ānai loa. E hoʻoulu i nā hua'ōlaʻi me ka'ōleʻele, ka walnuts a me nā haoha. ʻO ka paʻakai, ka pepa a me ka wā me kaʻailaʻoliva e koe. 3. Uaʻokiʻo Cilantro. E waiho i ka hua sala ma ka pā. No kēlā me kēia pepa, e waiho i nā papaʻelua, nā koko o ka caviar a kāpīpīʻia me nā greashi.
Ka wāʻai: 30 min.
Ma kahiʻoihana 235 kcal
Nā Puʻukū-8 g, momona - 10 g, mau'ōpalu-22 grams
Salamei "Hōʻule"
- 1 ka 'aila moa (150 g)
- 1 apple
- 1/2 lemon wai
- 200 g o nā kīʻaha hekene
- 30 grams o nā kīhā basil
- 2 mau kukama
- 200 g paʻakai
- 150 g o nā pūpū
- 3 teas. nā koko o nā kumulāʻau sesame.
No ka maʻalahi:
- 1 hua
- 1 kui o ka sinapi
- 1/2 lemon wai
- 100 g punaʻaila
- paʻakai
Ma mua o kaʻaina ahiahi?
Kāhua:
- Hoʻopihaʻia ka huapalapala i loko o ka wai paʻakai (15 mau minuke) aʻokiʻia i loko o nā pahu. Wehe i ka pūʻali mai ka'ōpala me nā huaʻokiʻoki,ʻokiʻoki i nā kōpena i loko o nā poʻoki a kāpīpī i ka wai lemon. ʻO Greens of celery a me Basil e koho a'ō'ō. Eʻoki i nā kukama i loko o nā'ōpiopio liʻiliʻi. 2. E koli i ka lihi ma kahi kaomi nui. E hoʻoneʻeneʻe i nā'ōhiʻo i loko o kahi kalo, eʻae i ka wai e hoʻoulu. 3. E hoʻomākaukau i kaʻaila. Hoʻokaʻina nāʻano o nā sesame i loko o ka pā me ka momonaʻole. E kapala i ka hua me ka mīmū a me ka mūmū, me kaʻimi hoʻomau mau no ka wai lemon a me kaʻaila hinu, a laila e hoʻohui i nā kumulāʻau sesame. 4. Ho'huihuiʻia nā mea i hoʻomākaukauʻia, i hoʻolimalimaʻia me ka mihī a hoʻokomo i loko o ka pāladi sala.
Ka wāʻai: 35 min.
I hoʻokahi kahi 270 kcal
Puʻupaʻa - 12 g, momona-9 g mau'ōpū -13 g