ʻO Tomato a me ka salakea radish - meaʻai me ke kiʻi o ka kuke ʻana me ka kukama * ʻO Crossfit

ʻO nā lau lettuce - 1 pūpū
ʻO nā aniani ʻōmaʻomaʻo (hulu) - 5 pcs.
ʻO Tomato - 1-2 pcs.
Kukama - 1-2 pcs.
ʻO ka pepa ʻulaʻula Bulgarian - 1 pc.
Lihi - 6-8 pcs.
ʻO kaʻaila Olive - no kaʻaʻahu
ʻO ka paʻakai hiki - ke ʻono

Nā polokina 1.1 g
Momona 3.9 g
Kāpena Kāpena 4.1 g

ʻO ka papa hana ʻanuʻu me ka kiʻi o ka hana ʻana i kahi salakeke kauwela maʻalahi o nā ʻōmato a me nā radishes me ka pepa bele.

Nā lawelawe i kēlā me kēia ipu: 2 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO Tomato a me ka salakea radish kahi meaʻai maikaʻi loa i hiki ke hoʻomākaukau koke ʻia ma ka home e like me ka papa hana i kēlā me kēia lā me kahi kiʻi. Ma waho aʻe o nā kōmato a me nā radishes, loaʻa i ka salakeke nā kukama, nā pepa bele ʻulaʻula a me nā aniani ʻōmaʻomaʻo.

Hiki iā ʻoe ke hoʻopihapiha i ka pā me kekahi aila mea kanu, akā inā ʻoe e hoʻohana i ka aila ʻoliva, e lilo ka ʻono o ka salakeke i mau manawa ʻoi aku ka maikaʻi a hoʻonui ʻia nā pono o ke kino.

Hiki ke ʻai ʻia ka salakeke i kēlā me kēia manawa o ka lā, no ka mea, haʻahaʻa ka ipu i nā caloriu a loaʻa i kahi nui o nā huaʻaleʻale. Inā makemake ʻia, hiki ke pani ʻia nā lau lettuce me ka milo me ka ʻole o ka ʻono. Ma waho o ka paʻakai, hiki iā ʻoe ke hoʻohui i nā mea ʻala ʻē aʻe e ʻono. Hiki iā ʻoe ke hoʻokaʻawale i ke pā me ka wai lemon hou.

KaʻAnuʻu 1

E holoi holoi i ka lau lettuce ma lalo o ka wai e holo ana, e hoʻoluliluli i ka momona. E hoʻohana i kahi pahi ʻoi e ʻoki i nā lau i loko o nā ʻāpana liʻiliʻi a ʻohi wale iā lākou me kou mau lima.

KaʻAnuʻu 2

E holoi i nā radish, a laila e hemo i ka huelo ma kekahi ʻaoʻao a me ka ʻāpana mānoanoa o ke kumu ma kekahi. Inā ma kekahi mau wahi ua ʻino ka ʻili, a laila ʻokiʻoki pono ia. E ʻokiʻoki i nā mea ʻai i loko o nā puni e like ka nui.

KaʻAnuʻu 3

E holoi i ka pepa bele, ʻokiʻoki i ka hapalua, hemo i nā hua a me ka huelo. Ma hope o kēlā, ʻokiʻoki i ka mea kanu i ka lōʻihi i nā ʻāpana lahilahi, e like me ka mea i hōʻike ʻia ma ka kiʻi.

KaʻAnuʻu 4

E holoi maikaʻi i nā ʻōmaʻomaʻo ʻōmaʻomaʻo, wehe i ke kiʻi ʻoniʻoni mai ka ʻāpana keʻokeʻo, ʻokiʻoki i ka rhizome. Haehae i nā ʻōkuhi hulu maloʻo inā pono. E ʻokiʻoki i ka onion i mau ʻāpana liʻiliʻi.

KaʻAnuʻu 5

E holoi i nā ʻōmato ma lalo o ka wai anuanu a ʻokiʻoki iā lākou i mau ʻāpana lahilahi. Ma hope o kēlā, e hoʻoneʻe pono i ke kumu paʻa a ʻokiʻoki i nā ʻāpana i ka hapalua a i ka ʻehā paha hapaha.

KaʻAnuʻu 6

E lawe i kahi pola hohonu a hoʻohui i nā meaʻai āpau. ʻO ka wā me ka ʻaila ʻoliva, ka paʻakai e ʻono a kāwili pono me nā puna ʻelua i ʻole e haki i nā ʻōmato. Mākaukau kahi salakeke ono o nā kōmato a me nā radishes me nā kukama a me nā ʻaka. E lawelawe koke ma hope o ka kuke ʻana. Nanea i kāu pāʻina!