ʻO ka sāleta uala - kahi papa kuʻuna me kahi kiʻi o ke kuke ʻana me nā ʻaka * ʻO Crossfit

ʻUala ʻōpio - 400 g
Onions (poni a ʻulaʻula paha) - 1 pc.
Pepelu ʻula Bulgarian - ½ pc.
Pepelu melemele Bulgarian - ½ pc.
Pepelu ʻalani Bulgarian - ½ pc.
ʻO kaʻaila Olive e ʻono
ʻO ka yogurt maoli a i ʻole kawa waiwa (10-15%) - 50-70 g
ʻO ka paʻakai e ʻono
Nā mea kanu maloʻo (hoʻāla) - 1 tsp.

Nā Proteins 2.8 g
Momona 6.2 g
Kalepona 15.6 g

ʻO kahi papa kiʻi kiʻi i kēlā me kēia lā no ka hana ʻana i kahi salakeke uala puna me nā huaʻai me ka ʻole o ka mayonnaise e wehewehe ʻia ma lalo

Nā lawelawe i kēlā me kēia ipu: 4-6 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO kaʻuala Saleta me nā Onion a me Bell Peppers kahi ʻano like o ka saladi Kelemania maʻamau i hoʻomākaukau ʻia me kahi yogurt maoli a i ʻole ka ʻaihue ʻaila momona me kahi momona momona a me kahi aila mea kanu liʻiliʻi. I mea e hana ai i kahi pā ma ka home, pono ʻoe e kūʻai i nā uala waena waena, e hoʻomoʻa piha ʻia. Hiki ke lawelawe ʻia ka salakeke mea ʻai me ke anuanu a mehana hoʻi. I ka hihia mua, hiki i ka uala ke hoʻolapalapa i mua, a i ka lua, kuke koke ma mua o ka hoʻokumu ʻana i ka salakeke.

ʻO ka ʻike calorie o ka pā i hoʻomākaukau ʻia e like me kēia meaʻai me ka kiʻi haʻahaʻa, akā ʻoi aku ka maikaʻi o ka hoʻohana ʻana ia mea i ke kakahiaka.

KaʻAnuʻu 1

E holoi maikaʻi i kaʻuala ʻōpio ma lalo o ka wai e kahe ana i ka lepo i koe o ka ʻili. E ninini i ka wai anuanu ma luna o nā mea kanu a kuke i kā lākou ʻili a palupalu. A laila hoʻokahe i ka wai wela a hoʻohui i ka wai anuanu e hōʻoluʻolu koke i kaʻuala. E hoʻokahe i ka wai a hohola i nā mea kanu ma kahi pālahalaha e hoʻomaloʻo i nā ʻili. E ʻokiʻoki i kaʻuala i ka hapalua, e like me ke kiʻi, inā liʻiliʻi nā aʻa, a i ʻehā mau ʻāpana, inā nui. Hoʻololi i kaʻuala i kahi pola hohonu a hoʻohui i kahi aila ʻoliva liʻiliʻi.

KaʻAnuʻu 2

E holoi i nā pepa bele, ʻokiʻoki i ka hapalua, ihi a hemo i ka huelo. E ʻokiʻoki i nā mea kanu i loko o nā cubes kaulike. Peel i nā ʻaka, holoi i ka hua ma lalo o ka wai e holoi a ʻokiʻoki maikaʻi. E hoʻomoʻi i ka paʻakai a me ka yogurt maoli (a i ʻole ka waiʻawa kawa) i kaʻuala i loko o kahi pahu, e kāwili me kahi puna i ʻokiʻoki ʻia kaʻuala. Hoʻohui i nā huaʻai ʻokiʻoki i ka hoʻomākaukau.

KaʻAnuʻu 3

E kāwili pono i nā mea pono āpau, e hoʻohui i kahi teaspoon o nā mea kanu maloʻo a hoʻāla hou. E hoʻāʻo a hoʻohui i ka paʻakai a hoʻohui paha i nā mea ʻala e like me ka makemake. Inā makemake ʻoe e lawelawe i ke anu saladi, kau i ka pola i loko o ka pahu hau no ma kahi o 30-40 mau minuke e pali.

KaʻAnuʻu 4

Mākaukau kahi salakeke potato maʻalahi a ʻono hoʻi me ka pepa a me nā ʻakaʻula. E ninini i ke pā i nā papa i hoʻokaʻawale ʻia a lawelawe. E kāpīpī ma luna o kahi ʻāpana me nā mea kanu maloʻo a i ʻole nā mea ʻoki liʻiliʻi. Nanea i kāu pāʻina!