Mīkini spaghetti kōmato - kahi meaʻai me kahi kiʻi, pehea e kuke ai mai nā tumato * ʻO Crossfit

ʻO Spaghetti - 300 g
ʻO Tomato - 2-3 pcs.
Kālika - 2 cloves
Onions u kukui - 1 pc.
Pepelu Bulgarian - 1 pc.
ʻO ka paʻakai e ʻono
Nā mea ʻala e ʻono
ʻO ka pepaʻeleʻele honua - e ʻono
ʻO kaʻaila mea kanu - no ka palai ʻana
ʻO Greens - pono ʻole

Nā Proteins 3.5 g
Momona 12.1 g
Kāpena Kāpena 21.9 g

ʻO ke kiʻi kiʻi ʻanuʻu o kēlā me kēia me kēia no ka hana ʻana i ka mea ʻono spaghetti kōpaʻa me ka kālika.

Nā lawelawe i kēlā me kēia ipu: 2 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka ipu kōmato Spaghetti kahi mea kanu māmā i ka pasta i hoʻopili pono i ka ʻono o ka pā. ʻAʻole paʻakikī ka hana ʻana i kahi kope mai nā ʻōmato, nā pepa bele, nā ʻakaʻakai a me nā kālika ma ka home inā ʻoe e hāhai i nā ʻōlelo aʻoaʻo mai ka kiʻi ma lalo nei. Pono e lawe i nā Tomato i pala, ʻulaʻula hohonu. Pono e kūʻai i nā pepelu bele ʻōmaʻomaʻo a melemele paha. Hiki i nā ʻakaʻaka ke hoʻohana i keʻokeʻo a me ka poni.

He ʻōlelo aʻoaʻo e kūʻai i ka spaghetti mai nā ʻano paʻakikī, ʻoiai ʻaʻole ʻoi aku ka maikaʻi o ke olakino ma mua o nā mea maʻamau, akā ma hope o ka kuke ʻana e loaʻa iā lākou kahi hanana paʻa.

KaʻAnuʻu 1

E hoʻomākaukau i nā meaʻai āpau e pono ai e hana i ka mea kōmato a kau i mua ou i kāu papa hana.

KaʻAnuʻu 2

Hoʻopiha i kahi kōpena me ka wai anuanu i ʻelua manawa ka nui o ka wai i ka pasta. Ke paila ka wai, e hoʻohui i ka paʻakai, e hoʻohui i kahi mau kulu o ka aila mea kanu a hoʻohui i ka spaghetti. Kuhi e like me nā ʻōlelo aʻoaʻo ma ka pūʻolo.

KaʻAnuʻu 3

Wehe i ka spaghetti i hoʻopau ʻia mai ka stewpan me ka hoʻohana ʻana i nā tongs a hoʻolei ʻia i loko o kahi colander i hiki ai i ka nui o ka wai i loko o ke kīʻaha.

KaʻAnuʻu 4

I kēia manawa hiki iā ʻoe ke hana i ka ʻaki. E lawe i kahi pepa bele, holoi, ʻoki i ka huelo a ihi i ka hua o nā hua. A laila ʻoki i ka mea kanu i loko o nā ʻāpana liʻiliʻi o ka like o ka nui.

KaʻAnuʻu 5

Peel i nā ʻaka, holoi ma lalo o ka wai e holo ana a ʻokiʻoki i ka mea kanu i nā ʻāpana e like me ka nui o ka pepa.

KaʻAnuʻu 6

E holoi i nā tōmato ma lalo o ka wai e holo ana, ʻokiʻoki i ka hapalua a hemo i ke kumu paʻa o ke koʻokoʻo. Hiki iā ʻoe ke waiho i ka ʻili. E ʻoki i ka mea kanu i loko o nā apo hapalua lahilahi.

KaʻAnuʻu 7

E kau i kahi pūkena me nā ʻaoʻao kiʻekiʻe ma ke kapuahi, e ninini i kahi aila mea kanu. Ke wela, hoʻopili i ka ʻakaʻakai a kāwili ma kahi wela waena a hiki i ka palu ʻana o ka mea kanu. A laila hoʻohui i nā tumato a me nā peppers.

KaʻAnuʻu 8

ʻO ka wā me ka paʻakai, ka pepa, e hoʻohui i nā mea ʻono āu e makemake ai a kāwili pono. E puhi i ka wela haʻahaʻa no nā mau minuke 7-15, a hiki i ka palu ʻana o nā lau a me ka momona o nā ʻōmato.

KaʻAnuʻu 9

Hoʻomākaukau ʻia ka mea ʻono spaghetti kōmato maikaʻi me nā ʻōmato a me ka kālika. E kau i ka spaghetti i loko o kahi pola hohonu, e ninini i ka mea ʻono ma luna, e hoʻonani ʻia me nā mea kanu hou e like me ka basil, a lawelawe. Nanea i kāu pāʻina!