ʻAla salaʻi me nā huaʻona, ka paʻakai a me nā hua waina
- 50 go līlū
- 2 kūkono,ʻulaʻula a melemeleʻala
- 100 maumu o nā kernels o walnuts, brynza a me nā hua waina
- wai o 1 lemon
- 2 cloves o ke kāleka
- 4 pākaukau. ailaʻailaʻaila
Kāhua:
Hoʻomaʻa maikaʻiʻia nā lau lehua, maloʻo, a laila wāwahiʻia i nā'āpana liʻiliʻi, nā kukama kūkomo i nā paʻi, nā pulp pulp - mīkini, ka palaoa - nā kupa. Kuiʻia nā'ōpala, nā hua waina e kaʻawale mai nā lālā. E hoʻomākaukau i kahi iki: e'ānai i ke kālaka, hui me ka wai lemon a me kaʻailaʻaila, ka manawa eʻono ai. ʻO nā meaʻai a pau o ka salati eʻoluʻolu pālie a me ke kīʻana me ka'ōniu paʻakū.
Ka wāʻai: 20 min.
I hoʻokahi lawelawe 448 kcal
Pakanana - 10 maumu, momona - 41 grams, mau'ōpalu -13 grams
Pālaʻi a me ka moa
- 8 pipi o ka meaʻono
- 60 g berena no ka meaʻala
- 30 g beka
- 200 g o ka moa hela
- 1 pūpū o nāʻeka'ōmaʻomaʻo
- 200 g kuki
- 50 ml kaʻaila
- 1 wili
- 1 ka'ōpala o ke kāleka
- Kahemu waina he 30
- Ka broth 100 ml
Kāhua:
Hoʻokipaʻia ka palaoa i loko o nā kumukū a me ka paʻakai i ka waiū. Hoʻokipaʻia ka mākini a me ka'ōmato i nā cubes, eʻoki i ka'ōmaʻomaʻo a me ka lauka. E hoʻohui i nā mea i hoʻomākaukauʻia me ka curd, kaʻaila a me ka'ōmole, ka hoʻoulu a me ke kau. 2. Eʻoki i nā pepa a lawe i nā hua mai nā'ōpala. Pono e hanaʻia nā peppers me ka nui o ka pāpaʻi, e nininiʻia i ka'ōpū, e kāpīpīʻia i ka palaoa kāhili a me ka baʻa no 20 mau minuke ma 180 °.
Ka wāʻai: 60 min.
I hoʻokahi lawelawe 380 kcal
Panuʻa - 20 g, momona - 25 grams,ʻo nā haʻalima-16 grams
Pāʻani i ka berena a me ka pepa
4 lawelawe
- 8ʻehā o ka palaoa rye
- 1 'ōlikaʻulaʻula a me kaʻulaʻula
- 150 grams o ka palaoa i kāhiʻia
- 75 g o ka pata
- 2 nā huapalapala pa'ū
- 2 pākaukau. nā koko o ka wōnati kernels
- 2 cloves o ke kāleka
- 20 g o nā pākākā
Kāhua:
Me nā'ōpū o nā meaʻono iʻokiʻia mai ka "lids", e wehe i nā hua kanu a me nā septums. E hoʻomākaukau i ka ikaika. ʻO nā puaʻa, nā'ōmole, ke kāleka a me ka waiūpī e kāpī, e kāpīni i ka palaoa, kaʻaki, e hui maikaʻi. Hoʻomoeʻia nā pepa i loko o nā apo momona. No kēlā me kēia'āpana berena, kau i ke apo o ka meaʻulaʻula a hoʻopiha i ka'āpana iʻa. Ma hope aʻe, kahi liʻiliʻi liʻiliʻi, e kau i ke apo o ka pepa melemele a hoʻopiha pū hoʻi me ka mea moa.
Ka wāʻai: 20 min.
I hoʻokahi kahi 270 kcal
Nā Pakaʻa - 32 grams, nā momona - 11 mau grams, nā'ōpalu'aleʻa-19
ʻO Pancakes ka meaʻona me ka meaʻono, saladi
- 2 pīni o kaʻalaniʻalani
- 80 g ka palaoa
- paʻakai
- pepa pepa cayenne
- 150 ml o ka waiū
- 2 hua
- 1 paipū o ka lau kaomi
- 2 teas. ka waihona 'aila puna piha
- 125 g o ke ake
Kāhua:
No ka paila palaoa e hui pū i ka palaoa, ka waiū, nā hua, kahi'ōmole o ka paʻakai a me ka pepa cayenne. Hoʻomaʻoʻia kaʻaila o kaʻaila i ka wai 4 pancakesʻeleʻele, eʻokiʻana iā lākou ma nāʻaoʻao aʻelua a hiki i ke kala'ōmaʻomaʻo. ʻO ka saladi iʻokiʻia i loko o nāʻene, pulp o ka pepaʻalani - cubes. No kēlā me kēia pancake, e hohola i kahi'ōmole kiko o ka pīpī hānai, e kau i kahi salakeke a me ka pepaʻalani, e'ōwili i ka pancake.
Ka wā kanu: 45 min.
I loko o kahi lawelawe 250 kcal
Pńnaka - 11 g, momona -14 g, mau haʻalulu -19 g
"Salame"
- 1 poʻo poʻo puaʻaleʻa
- 2 kāloka
- 1 'ōlikaʻulaʻula,'ōmaʻomaʻo a me ka melemele
- 1/2 tea. nā puna o ke kō
- ka'āpana coriander, ka pepaʻeleʻele a me ka paprika
- 1 paipū o dill
- wai o 1 lemon
- 1 pākaukau. ka puna o kaʻailaʻaila
- kelu
Kāhua:
Eʻokiʻoki i ka kāpena ma luna o nā mea kanu a blanch no 3-4 mau minuke i ka wai kai paʻakai. Kālekaʻo Kāneka ma luna o ka mea nui. Nā'āpana o ka meaʻono loa e hoʻokuʻu mai nāʻanoʻano aʻokiʻoki i loko o nā apo. Hoʻopiʻia. E hoʻonā i nā huaʻai. E hoʻomākaukau i ke kinoea hoʻomehana. Hoʻopiʻi māmā i kaʻailaʻaila me ka wai lemon, ke kō, a me ke kui o ka paʻakai. No ka mea eʻono ai, e hoʻohui i ka coriander coriander, pepaʻeleʻele a me paprika. E pīpī i ka pāpale saladi, e hoʻonou hou a hoʻonani, inā makemakeʻia, nā huakule.
Ka wāʻai: 20 min.
Ma hoʻokahiʻaoʻao 210 kcal
Nā Paka - 0 g, momona - 10 g, mau'ōpalu - 23 grams
Salamele o nā pīni a me nā kāloka i ka Korean
- 1 kahe o nā pī baʻa
- 2 hua
- 1'ūniʻulaʻula
- 1 'ōlika o chili, melemele a me ka'ōmaʻomaʻaʻono
- 20 g o nā pākākā
- 100 g kāloka ma Korean
- 3 pākaukau. ailaʻailaʻaila
- 1/2 lemon wai
- ka pepa pepaʻeleʻele
- paʻakai
Kāhua:
Hiki i nā'ōpū i ke kaumaha (10 mau minuke), ma lalo o ke kahawai o ka wai anuanu, e kinai i ka iwi aʻokiʻoki i loko o nā pa. ʻAiʻia ka'alemona i nā mimiki liʻiliʻi, ka pulp o ka meaʻono a me ka pipi. Māla i ka pā. Hiki ke kiolaʻia nā pīni nihi i loko o kahi colander a hoʻokuʻuʻia. Kaomiʻia nā kāleti ma Korean i ka pakuhiʻana aʻokiʻoki i ka liʻiliʻi. ʻO nā mea hoʻomākaukau a pau i ka paʻakai, ka pepa a me ke aloha. E hoʻonoe i kaʻailaʻaila me ka wai lemon a paʻi kapi. ʻO ka hopena hopena e hoʻokahe i ka saladi.
Ka wāʻai: 40 min.
Ma kahi'āpana 190 i feces
Nā Puʻupaʻa -12 g, nā momona-8 g, nā'ōpalu'aleʻa -11 g
ʻO ka uku mai ka'oma uliuli
- 200 g mau kui
- 400 g puaa
- 1 pākaukau. he spoonful o ka pata
- kekahi mau lau o ka salakeke radicchio a me frisi
- 4 hua huapalapala mau loa
- 2 aniani
- 1 pūpū pākeke
- 100 miliemu o kaʻaila
- 50 ml o ka vailaka
- 1 pika o ke kō
- 2 pākaukau. ailaʻailaʻaila
Kāhua:
Me ka paʻakai a me ka pepa, e hāʻawi i kahi manawa e hoʻonui ai (30 min). A laila hoʻoheheʻe i ka waiū ma ka pīkī, e hoʻomaʻemaʻe pono i kaʻiʻo mai nāʻaoʻao a pau, e kau i kahi pālua bakena a me ka umu i ka umu (10 mau minuke ma 180 °). E hoʻomākaukau i ke kinoea hoʻomehana. ʻOhi kaʻaila a me ka laʻau pāʻani, e hui pū me kaʻaila a me kaʻailaʻaila. ʻO ka huiʻana me ka vīneka, ka paʻakai a me ka pepa eʻono. E hoʻolapalapaʻia nā'ōpū i loko o ka wai i hoʻomapalaʻia (15 min), a laila e hoʻokuʻuʻia i loko o ka colander. E hoʻopiliʻia nā hua saladi i loko o nā'āpana nui a uhaki i'āpana. Hoʻomaʻamaʻa pinepineʻia nā salaʻi a me nā bea i loko o nā papa. Eʻokiʻoki i kaʻiʻo ma o ke kaula i nā'āpana lahilahi a kau i ka salakeke. Pono eʻokiʻia nā pua aʻokiʻoki i loko o nā'āpana. E ninini i kaʻaʻahu hoʻomākaukau, e hoʻohinu i ka huaʻai a me ka haʻaleleʻana i ka pālahalaha (20-30 min).
Ka wāʻai: 25 min.
I hoʻokahi hana 375 kcal
Nā Pila - 33 grams, nā momona - 25 kaomi, nā haʻalima - 4 grams
'Ōlelo me ka'ōmaʻa'ōmaʻomaʻo
4 lawelawe
- 1 nūnū pipi
- 1 kaloka
- 1 pākeke pā
- 1 aniani
- 100 mau waina waina
- 1 pākaukau. ka puna o ka palaoa
- 2 pākaukau. punetēpē paʻakai
- 1/2 lemon wai
- 1 pāpaʻa o ka poʻa'ōmaʻomaʻo
Kāhua:
Hoʻopiliʻia ke alelo i nā aʻa a me nāʻaila (2-3 mau hola), a laila hoʻouluʻia me ka wai anuanu a'ōleʻa aʻe i kaʻili. E puhi i kaʻala. Nā hua waina e hoʻopuka i waho. I ka hapalua o ka pipi i ka paʻi, ka hoʻouluʻana, ka palaoa i ka'ōmaʻomaʻo gula, e hoʻopili i kahi 1/2 ago o ka hulu, e hōʻiliʻili i nā huawaina a me ka kuke no 5 mau minuke. ʻO ka paʻakai ka paʻakai. E hoʻonui mau i ka waiū, a me ka wai lemon i koe. ʻO ka mahana wela me ka hoʻopihaʻana. Eʻokiʻoki i ke alelo i nā'āpana, e kau ma ke kīʻaha me ka peʻa. ʻO ka'ati me nā māla waina i mālamaʻia.
Ka wāʻai: 40 min.
Ma kahi hoʻokahi 570 kcal
Nā Pila - 40 grams, nā momona - 20 grams, nā'ōpalu'aleʻa-17 grams
Pākinoʻai
4 lawelawe
- 250 g pūniʻi lehua
- paʻakai
- 100 g 'āniʻomaʻomaʻomaʻo
- 20 g o ke kau
- 2 yolks
- 100 g palaoa
- ka pepa pepaʻeleʻele
- 1 'ōlika o chili paʻi
- wai o ka lime
- 2 pākaukau. nā puna o ka soy sauce
- 6 pākaukau. nā puna o kaʻaila
- 2 kūkamo
Kāhua:
E hoʻomākaukau i kahi saladi. Hoʻopiʻia nā'āpana i nā'āpana. Hoʻopiliʻia nā'ōmole o nā hua liʻiliʻi a me nāʻokiʻeleʻele i loko o nā apo. E hoʻoulu i ka kūkono, ka chili a me ka hapalua o ka'omaʻomaʻa'ōmaʻomaʻo ʻO ka wā me ka meaʻono, ka lime wai, a me ka papaʻainaʻelua. nā puna o kaʻaila. Lentils e koho a hoʻolapalapa (10 min), a laila, e hoʻoulu ai i ka wai, e komo. E hoʻoulu i ka'ōpū o ka lepo, nā'aleʻaʻeleʻele, nāʻono a me nā miki. ʻO ka wā eʻono ai, e kāpili i nā'āpana liʻiliʻi a hoʻomohu i kaʻaila o ka mea i koe. E lawelawe me ka saladi.
Ka wāʻai: 40 min.
I loko o kahi lawelawe, 490 kcal
Paena - 20 g, momona - 18 g, mau'ōpū - 36 g
Pāmele Bean me ka moa
8 mau lawelawe
- 1 kahe o nā pī baʻa
- 300 g hānai
- Ke poʻo liʻiliʻi o ke kāpena Kina
- 300 g kukama
- 300 g mau kinato
- 3 mau hua
- 250 g mayonnaise
- 1 kūkono
- nā'ōkākā no ka mea hoʻonani
- paʻakai ka paʻakai
Kāhua:
Hoʻopiliʻia ka umauma omo a me ka hau. Hoʻohui i nā lima ma ka lōʻihi o 4-6 maukona. Eʻokiʻoki i nā'ōpoma i loko o nā'āpana, e hoʻohemo i nā kumu o nā pedicels,ʻokiʻoki i ke kino i loko o nā'ōpena nui. Hiki i nā'ōpū i ke kaumaha (10 min), eʻoluʻolu a pale i ka shell. A laila e honi i ka mea nui. Kūkui, me kaʻokiʻole, iʻokiʻia i loko o nā'āpana liʻiliʻi. E hoʻopili i nā meaʻai a pau, e hoʻokomo i nā pīni me ka waiʻole, ka wā me ka mayonnaise, ka paʻakai māmā a me ka hui. Eʻae i ka holo no 15-20 mau minuke a lawelawe i ka papaʻaina, e hoʻouluʻana i ka salakeke i hoʻomākaukauʻia me ka lau'ōmaʻomaʻo a me nā kukama.
Ka wāʻai: 15 min.
I loko o kahi lawelawe 250 kcal
Panuʻa - 24 g, momona - 20 g,
I ka haku o ka leka
- ʻO ka'ōmaʻa'ōmaʻomaʻa a me nā pīnī
No ka mālamaʻana i kaʻala o nā mea kanu uliuli, pono lākou e kāluaʻia i loko o ka wai puna paʻakai. ʻAʻole e loaʻa ka manawa e hoʻomaha ai i ka wā e hoʻokomoʻia ai ka lauoho, inā e kāpiliʻia i nā'āpana liʻiliʻi. Hoʻomoeʻia nā huaʻai manuahi hoʻoulu hou i loko o ka huiʻana o 1-2 punetēpu o ka wai wela a me ka pata.
- Nā piʻi keʻokeʻo nui
No ka maikaʻi loa, ponoʻoe e hoʻomākaukau e like me kēia: e ninini i nā pīnī me ka wai (ma ka lakene o ka 1: 3), lawe mai i kahiʻeha, e hoʻokuʻu i ka wela a waiho no 2-3 mau hola. A laila e hoʻopili mālie i nā pīni mai ka uluʻeleʻele, a ma hope o ka weheʻana e hoʻopau loaʻia. Hiki ke kuke i kēlāʻano niho i loko o 15 minuke wale nō.
- Hoʻomaʻa mākou i nā lelo
Pono nā'āpanaʻeleʻele a me keʻokeʻo e hoʻopiliʻia ma mua o ka kukeʻana: ma waena o nā'ōpala e hele pinepine mai nā pebbles. A laila hoʻolapalapaʻia nā kīpala no 20 mau minuke i ka wai (2 mau aniani wai ma 1 pahuʻai).
ʻAla salamā
- 1'ūniʻulaʻula
- 1/2 lemon wai
- 2 cloves o ke kāleka
- 30 kaona o ka hering a me ka pi
- 300 g kukama
- 150 g o ka palaoa kulina
- 20'Olive me nā lua
- 50 grams o ka tīhi tip
- 4 mau'ōmato
- 3 pākaukau. ailaʻailaʻaila
- paʻakai
- ka pepa pepa keʻokeʻo
Kāhua:
Eʻokiʻia ka'alina i nā mimiki liʻiliʻi, e'ōpī i ka wai lemon a waiho no 5-7 mau minuke. Kālekaʻia ka papahele, eʻokiʻoki i nā'ōmole. Hoʻokipaʻiaʻo Feta i loko o nā cubes, nā'ōmato a me nā kukama. Hoʻopiliʻia nā mea i hoʻomākaukauʻia me ka palaoa a me nāʻoliva. ʻO ka paʻakai a me ka pepa eʻono, e nininiʻia me kaʻaila a me ka hui.
Ka wāʻai: 15 min.
I kekahiʻoihana, 156 kcal
Pana - 12 g, momona - 7 g, mau'ōpalu - 11 g
Salameme me ka lole wahine
- 1 poʻo o ka salakeke'ōmaʻomaʻo
- 4 mau'ōmato
- 1 kaloka
- 1 pākeke pā
- 1 kūkono
- 1 aniani
- 4ʻehā o ka palaoa no ka meaʻai
- 1 teaspoon. he spoonful o ka pata
- 2 pākaukau. ka paila o ka vineka
- 6 pākaukau. nā puna o kaʻaila
- 1 teaspoon. kūpulu pua
- paʻakai
- pepa
Kāhua:
Eʻokiʻoki i ka'ūpī berena i loko o nā paʻi a me ka paʻi i ka pata (5 mau minuke). Pākī ke kāloka a me ka pāhū me nā nakeke lahilahi, kukumba a me nā'ōmato - nā huina, nā aniani - nā apo. E waiho i ka leka i nā'āpana liʻiliʻi. ʻO nā mea kanu a pau. ʻAiʻia kaʻailaʻaila me ka sinapi. E hoʻomau ana i ka'ōniʻoniu, ka wīaha. ʻO ka paʻakai, ka pepa a me ke kaumona manawa me ka mea i loaʻa mai ai ka meaʻai. E hoholaʻia ma nā papa a kāpīpīʻia me nā kiko.
Ka wāʻai: 30 min.
Ma kahi'āpana 240 kcal
Puʻupaʻa - 33 g, momona - 15 g, mau'ōpalu - 27 g