ʻO Quinoa me ka moa a me ka milo

ʻO Quinoa - 125 g
Hoʻopiha moa - 2-3 pcs.
ʻO nā tōmato cherry - 10 pcs.
ʻO kaʻaila Olive (no ka palai ʻana a me ka mea kō) e like me ka mea e pono ai
ʻO ka hapalua o hoʻokahi lemon
Mīkini kope - 1 tbsp l.
Onion poni (liʻiliʻi) - 1 pc.
Spinach (a i ʻole kekahi letus inā makemake ʻia) - 1 pūpū
ʻO Olive - e ʻono
ʻO ka pepaʻeleʻele honua - e ʻono
ʻO ka paʻakai hiki - ke ʻono
Nā mea kanu hou (no ka hoʻonaninani) - koho

Nā polokina 9.7 g
Momona 5 g
Kāpena Kāpena 22.5 g

ʻO ka moa Quinoa kahi kīʻaha puʻuwai momona akā haʻahaʻa i hiki ke maʻalahi ʻia ma ka home. No laila ʻaʻohe pilikia i ka wā kuke ʻana, ʻoi aku ka maikaʻi o ka hoʻomaʻamaʻa ʻana iā ʻoe iho me ka papa hana ma mua, a he mau kiʻi ʻanuʻu hoʻi ma mua.

Nā lawelawe i kēlā me kēia ipu: 2-3 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO Quinoa me ka moa, ka milo a me nā mea kanu kahi ʻaina awakea piha me kahi ipu ʻaoʻao ʻaʻole e hōʻeha iki i kāu kiʻi. ʻO ka ipu ke hoʻohiwahiwa, akā i ka manawa like olakino, ʻoiai ʻo ka ʻaila ʻoliva wale nō e hoʻohana ʻia no ka palai ʻana. Ua manaʻo ʻia ʻo Quinoa ke "mōʻī wahine" o nā cereala no kahi manawa lōʻihi loa, no ka mea, he nui nā mea momona e loaʻa ai, e like me ka magnesium, ka hao a me ka zinc. Loaʻa i ka huahana i ka nui o nā huaora B. Akā ʻo ka mea nui o ka quinoa ʻo ia ka gluten-free, no laila ʻaneʻane hiki i nā kānaka āpau ke ʻai i nā cereal. E hoʻomākaukau i kahi meaʻai ʻono a piha hoʻi no ka ʻohana holoʻokoʻa ma ka home, pono ʻoe e hoʻolōʻihi i kahi manawa.

KaʻAnuʻu 1

Hoʻomaʻu i ka quinoa i ka wai anuanu ma mua o ka kuke ʻana. Lawa nā ʻauʻau no 20 mau minuke, a ma hope e hiki ke ninini ʻia ka wai, holoi ʻia a hoʻopiha ʻia me ka wai (i ka lakio o 1: 2). E kau i ka quinoa ma ke kapuahi a huli i kahi ahi liʻiliʻi. Kau i ka ʻono. E hoʻonui ka porridge i ka nui a crumbly.

KaʻAnuʻu 2

ʻOiai ke kuke ʻana o nā grats, hiki iā ʻoe ke hoʻomākaukau i ka moa moa. Pono e holoi i ka ʻiʻo ma lalo o ka wai e holo ana, a holoi ʻia me kahi kāwele pepa i koe ʻole ka nui o ka wai. E kau i kahi pūkena nui ma ke kapuahi me kahi aila ʻoliva. Ke mahanahana ka ipu hao, kau i ka moa moa piha i loko. E hoʻomoʻa i kaʻiʻo me ka paʻakai a me ka pepa, a laila kāpīpī ʻia me ka wai lemon.

'Lelo Aʻoaʻo! Ma mua o ka palai ʻana, hiki i ka moa hoʻopiha ke ʻokiʻoki i nā ʻeke liʻiliʻi. Akā ʻo kaʻiʻo i kāwili ʻia a piha ka juicier.

KaʻAnuʻu 3

E waiho i nā hoʻopihapiha no kahi manawa a kuʻi i nā ʻōmato. E holoi i ka cherry ma lalo o ka wai e holo ana a kau i kahi pepa bakena i uhi ʻia me ka pepa kini. E kau i ka ipu i ka umu no 15 mau minuke. E hoʻomālamalama pono i nā ʻōmato i hoʻomoʻa ʻia i ka ʻono o ka pā.

KaʻAnuʻu 4

Ua pala ʻānō ka moa moa ma kekahi ʻaoʻao a pono e huli. ʻOhi i ka ʻaoʻao ʻē aʻe me ka paʻakai a me ka pepa e ʻono. Hoʻoemi i ka wela. Pono e hoʻomoʻa i kaʻiʻo, ʻaʻole i kālua ʻia.

KaʻAnuʻu 5

ʻOiai e ʻūlū mālie ana ka ʻiʻo, hiki iā ʻoe ke hana i kahi mea ʻahu lole. E kāwili i ʻekolu punetēpu o ka aila ʻoliva me ka soy soy E hoʻonui kēia lole ʻaʻano māmā i ka ʻono o nā mea ʻai e hoʻokō pono i ka pā.

KaʻAnuʻu 6

E ʻokiʻoki i nā moa moa i kālua ʻia i nā ʻāpana. Pono ʻoe e ʻili a ʻokiʻoki i ka ʻakaʻula.

KaʻAnuʻu 7

I kēia manawa pono mākou e hoʻomākaukau i ka milo. Inā ʻaʻole, a laila hiki iā ʻoe ke lawe i nā lau lettuce a i nā mea kanu paha. E holoi i ka milo a kau i kahi pā kau.

KaʻAnuʻu 8

E hoʻomoʻa i ka milo me nā moa moa i ʻoki ʻia, kekahi quinoa, onion poni a me kekahi mau ʻōmato cherry. ʻO luna me nā ʻoliva a me ka pāhiri hou. I kēia manawa ka manawa i ka ipu i hana ʻia me ka mea kāwili.