Hoʻomaʻamaʻa ʻia nā beets me nā ʻakaʻaka - kahi meaʻai me kahi kiʻi o kahi ipu ʻono * ʻO Crossfit

Nā Beets (hoʻolapalapa) - 4 pcs.
Onions u kukui - 3-4 pcs.
Kōpaʻa - 2-3 tbsp. l.
ʻO ka paʻakai e ʻono
Vinegar - 1 tbsp l.
Laulā honua - 0.5 tsp
Paprika - 0.5 tsp.
ʻO nā greens e ʻono ai
ʻO kaʻaila mea kanu - no ka palai ʻana

Nā polokina 1.6 g
Momona 4.1 g
Kāpena Kāpena 9.9 g

ʻO kahi papahele maʻalahi a wikiwiki hoʻi me kahi kiʻi o ka hoʻomākaukau ʻana i kēlā me kēia lā o nā beets ono, ʻai ʻia me nā ʻaka.

Nā lawelawe i kēlā me kēia ipu: 8-10 Hana.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka Beetroot Stew me nā ʻakaʻakai kahi ipu maʻalahi a ʻono hoʻi i hiki ke kuke ʻia i ka home ma 25 mau minuke inā loaʻa nā beets i hoʻomoʻa mua ʻia. Hoʻohui maikaʻi ʻia ka caviar beetroot ma ke ʻano he mea hoʻonoono a no ka hana ʻana i nā sanwika; ʻoi aku ka ʻono ke ʻai ʻia me ka berena ʻeleʻele a me ka rai. ʻAʻole pono ia e hoʻohui i ke kō, ʻoiai e loaʻa i ka mea kanu aʻa ke ʻoluʻolu, ʻono iki a me ka ʻole o ia. Inā makemake ʻia, hiki iā ʻoe ke hoʻohui i nā kāloti i ka pā. Hiki nō hoʻi iā ʻoe ke hoʻohana i kekahi mea ʻono i kou ʻono, ua hoʻololi maʻalahi ʻia ka ginger ground me ka coriander me ka nalo ʻole o ka ʻono.

ʻO ka pā i hoʻomākaukau ʻia e like me kēia papa kuhikuhi me kahi kiʻi paʻi ʻia he low-calorie, no laila hiki i nā poʻe i ka papaʻai ke ʻai iā ia. Hiki ke mālama ʻia ka meaʻai māmā i loko o ka pahu hau i loko o kahi hue paʻa paʻa a i hoʻokahi pule.

KaʻAnuʻu 1

Pono e ʻili ʻia nā beets i hoʻomoʻa mua ʻia. Inā ʻaʻohe beets mākaukau, a laila holoi i nā mea kanu maka me ka ʻoki ʻole ʻana i ka ʻili a me ka huelo, a hoʻolapalapa iā lākou i loko o ka ipu kuke me ka wai ma kahi o 50-60 mau minuke. kaukaʻi ʻia i ka nui o ka aʻa aʻa.

KaʻAnuʻu 2

Grate i nā beets ma ka meakino e ʻinoʻino ai ka ʻaoʻao o ka grater, inā makemake ʻia, e hoʻohana i ka chopper mea kanu kāhua Kōlea.

KaʻAnuʻu 3

Peel i ka ʻaka, a laila holoi i nā mea kanu ma lalo o ka wai holo. A laila holoi me kahi pahi a ʻokiʻoki i kēlā me kēia aniani i mau pahu liʻiliʻi.

KaʻAnuʻu 4

E lawe i kahi pāpale ākea me nā ʻaoʻao kiʻekiʻe. E noʻonoʻo pono i nā mea kanu āpau e komo i loko, e koho i kahi ipu kahi e hiki ai iā ʻoe ke maʻalahi i nā mea āpau. E kau i ka pā ma ke kapuahi, e ninini i kahi aila mea kanu. Ke wela, hoʻomoe i nā ʻakaʻakai a kālua a hiki i ke gula ʻōmaʻomaʻo.

KaʻAnuʻu 5

Ke palupalu nā ʻōnika, e hoʻohui i nā beets i hoʻopaʻa ʻia i ka skillet. E kāpīpī i nā mea kanu me ka paʻakai, nā aniani kō, nā paprika a me nā ʻai.

KaʻAnuʻu 6

E kau i ka vīnega i loko o ka punetune a ninini i nā mea i loko o kahi kahawai lahilahi i loko o ka pola me nā mea hana ʻē aʻe. A laila hui pono i nā mea āpau.

KaʻAnuʻu 7

E hoʻomau i ka hoʻowalewale ʻana i nā mea ʻai ma luna o ka wela haʻahaʻa, e hoʻouluulu nei i kekahi manawa, no 15-20 mau minuke. E hoʻāʻo a, inā pono, e hoʻohui i ka paʻakai a i kō paha e ʻono.

KaʻAnuʻu 8

Ma hope o ka manawa i kuhikuhi ʻia, e hemo i ka pā mai ke kapuahi, e uhi me kahi uhi a e kū no 5-10 mau minuke i ka mahana o ka lumi. Ma hope o kēlā, ʻāpana o ka meaʻai māmā, ʻoiai ua lilo ia i mea nui, hiki ke hoʻoili koke ʻia i nā ipu aniani a paʻa me nā poʻi paʻa.

KaʻAnuʻu 9

Mākaukau nā ʻalā ʻai ʻono a ʻono hoʻi i kohu ʻia me nā ʻaka. E hohola i ka mea ʻono ma nā ʻāpana o ka berena rai a lawelawe, hiki iā ʻoe ke kāhiko me ka lau pāhiri. Nanea i kāu pāʻina!