Sopena me nā kinipōpō a me nā noodles - kahi pae i kēlā me kēia lā me kahi kiʻi o ka kuke * ʻO Crossfit

Berena keʻokeʻo - 2 ʻāpana
Minced moa - 150 g
Ham - 2 ʻāpana
ʻAno moa - 1 pc.
Paukū paʻa - 40 g
ʻO kaʻaila mea kanu - no ka palai ʻana
Onions - 1 pc.
Kāloti - 1 pc.
Zucchini - 1 pc.
Pālū - 1.5 l
Pasta - 150 g
Pā paʻakai - e ʻono
ʻO ka pepaʻeleʻele honua - e ʻono

Nā Protein 4.1 g
Momona 3.5 g
Kalepona 7.0 g

Hiki ke hoʻomākaukau kahi sup a me ka puʻuwai momona me nā ʻiʻo moa moa kuʻi ʻia e like me ka papa hana i kēlā me kēia lā ma lalo me kahi kiʻi.

Na Kauwa no ka ipu - 2 Kauwa.

Aʻo ʻanuʻu-ʻanuʻu

Hoʻomākaukau pinepine ka moa me nā kinipōpō me ka hōʻea ʻana mai o nā mahina kauwela, ke hoʻomaka ka pala o nā mea kanu i ka māla. Hiki iā ʻoe ke hana i kahi pā wela no ʻoe iho a no kahi keiki ma mua o hoʻokahi makahiki (inā pono, hiki ke hoʻowali ʻia ka sup). ʻAʻole nui nā calorie i ka huahana, no laila hiki ke noʻonoʻo ʻia he papaʻai a ʻai pono ʻia i ka wā o ka papaʻai. Ma lalo hiki iā ʻoe ke ʻike i kahi papa hana ʻanuʻu me kēlā me kēia kiʻi, e hōʻike kikoʻī nei pehea e kuke ai i ka ʻai momona momona me nā ʻāpala a me nā noodles ma ka home

KaʻAnuʻu 1

E hana i kahi supā māmā, ʻokiʻoki i ka ham i mau ʻāpana liʻiliʻi. Peel i nā aniani me nā kāloti, holoi a ʻokiʻoki i mau cubes waena. Pono e holoi a paʻi i ka zucchini. Pono e wili ʻia ka tī ma ka grater maikaʻi.

KaʻAnuʻu 2

E hana i nā kinipōpō no ka sup, pono ʻoe e kāwili i ka moa moa, ka ham ham, ka ʻaihue paʻakikī, ka hua moa (ʻoi aku ka pololei, yolk) a me nā ʻāpana palupalu o ka berena keʻokeʻo i loko o kahi pola (ninini i ka huahana me ka wai a haʻalele i ʻelima mau minuke). E hoʻāʻo e hoʻāla i ka ʻai i kuʻi ʻia e like me ka hiki.

KaʻAnuʻu 3

Eia hou, pono e hana i nā kinipōpō liʻiliʻi mai ka ʻiʻo mōʻaina i hoʻopau ʻia. Hiki iā ʻoe ke hoʻohana i kahi teaspoon no ka maʻalahi. E kau i nā hakahaka ma ka pā a hoʻokomo iā lākou i loko o ka pahu hau no kekahi manawa.

KaʻAnuʻu 4

I kēia manawa pono ʻoe e hoʻomaka i ka kuke ʻana i ka palai ʻana i ka mea kanu. E hana ai i kēia, pono ʻoe e kāwili i nā ʻakaʻoki a me nā kāloti i loko o ka pā me ka ʻaila. Kuke i nā mea ʻai ma kahi wela waena no ʻelima mau minuke, a palupalu.

KaʻAnuʻu 5

Ma hope o kēlā, kau i ka zucchini i kālai ʻia i loko o ka palai ʻana a kāwili. Hoʻomaʻa i nā mea kanu no ʻelua mau minuke, me ka hoʻoulu ʻana i kekahi manawa.

KaʻAnuʻu 6

E ninini i ka moa moa i loko o ka palai ʻana i ka lau a lawe mai i ka paila i kahi kō. Ma hope o kēlā, pono e mālama i ka wela i kahi liʻiliʻi a hoʻolapalapa ʻia nā mea hana ma kahi o ʻelima mau minuke.

KaʻAnuʻu 7

Ma hope o ka hala ʻana o ka manawa i hōʻike ʻia, pono pono e hoʻohui i ka vermicelli i ka sop a lawe mai i ka paila e hoʻolapalapa hou.

KaʻAnuʻu 8

I ka wā hea e hoʻolei ai i nā ʻiʻo i loko o ka sup i hāʻule ʻole lākou? ʻOi aku ka maikaʻi e waiho iā lākou i loko o kahi pā i ka hope loa o ka kuke ʻana. Ke mākaukau, pono e hoʻomoʻa i ka papa mua me ka paʻakai a me ka pepa e ʻono ai. E like me kāu e ʻike ai, he mea maʻalahi ke kuke ʻana i ka hupaʻai a nā keiki me nā meatballs me ka ʻole o kaʻuala. ʻO ka mea nui e ukali pono i ka papa ʻaina me nā ʻōkuhi a me nā kuhikuhi ma mua, a laila e holo pono nā mea āpau. Nanea i kāu pāʻina!