ʻO ka moa me ka eggplant a me nā kōmato i loko o ka umu - kahi papa hana i kēlā me kēia lā no ka hoʻopiha ʻana i nā mea hoʻopiha * ʻO Crossfit

ʻO Tomato - 2 pcs.
Eggplant - 1 pc.
ʻO ka hua moa - 1 pc.
Kālika - 3-4 koloka
Waiu - 2 tbsp. l.
Nā palaoa e ʻono ai
Palaoa palaoa - e ʻono
ʻO kaʻaila mea ʻai e ʻono
Basil - e ʻono
Paʻa paʻakikī - 100 g
Hoʻopiha moa - 600-700 g (hiki ke pani ʻia me ka umauma)

Nā polokina 12.9 g
Momona 6.2 g
Kāpena Kāpena 2.1 g

Lawe mākou i kou manaʻo i kahi kiʻi a maʻalahi hoʻi e hana ma ka home i kēlā me kēia kaʻina kiʻi kiʻi no ka moa me ka eggplant a me nā kōmato.

Nā lawelawe i kēlā me kēia ipu: 6 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka moa me ka eggplant a me nā kōmato kahi mākaukau mākaukau a mākaukau hoʻi i hiki ke hoʻoikaika a hoʻopoina iā ʻoe no ka pōloli no kahi manawa lōʻihi. Paipai mākou e hana i nā moa moa i hoʻomoʻa ʻia me ka eggplant, nā ʻōmato a me ka tī i ka umu. ʻIke ʻia i nā mea ʻoluʻolu a olakino hoʻi.

Loaʻa i kaʻiʻo moa ka nui o nā amino acid a me nā protein, no laila hōʻike pinepine ʻia ka huahana ma ka papa kuhikuhi o ka poʻe e pili ana i nā kumumanaʻo o ka meaʻai kūpono. Hoʻohui ʻia, waiwai ka ʻano o ka ʻiʻo moa i nā micro- a me nā macroelement (ʻo ia hoʻi ka phosphorus, ka magnesium, ka hao a me ka potassium), nā huaora (ʻo ia hoʻi, A, E a me ka hui B). He mea nui nō naʻe ʻaʻohe mea ʻaihue i loko o ka huahana, kahi pono nui ia no nā mea pāʻani a me nā poʻe e lilo ana ka paona, a ʻo ka huahana normalize pū kekahi i ka metabolism.

He makepono ke ʻike! Loaʻa ka glutamine i ka moa. He ʻakika amino ia e paipai ana i ke kūkulu wikiwiki a me ka maikaʻi o ka mākala. No kēia mea maikaʻi, nā mea pāʻani, ʻo ia hoʻi, nā bodybuilding, hoʻokomo pinepine i ka moa i kā lākou papaʻai maʻamau.

E hoʻomaka kākou e kuke i ka moa me ka eggplant a me nā kōmaka ma ka home. No ka maʻalahi, paipai mākou iā ʻoe e hāliu pono i nā ʻōlelo aʻoaʻo i hāʻawi ʻia i ka paina paʻi kiʻi i kēlā me kēia kaʻina.

KaʻAnuʻu 1

Pono ʻoe e hoʻomaka i ka kuke ʻana me ka hoʻomākaukau ʻana i nā mea kanu. ʻO ka mea mua, pono ʻoe e holoi pono i nā ʻōmato a me ka eggplant ma lalo o ka wai holo. A laila hoʻomaloʻo iā lākou. Pono e ʻokiʻoki ʻia ʻo Tomato i mau ʻāpana lahilahi, a me ka polū - i nā ʻāpana lahilahi.

KaʻAnuʻu 2

I kēia manawa pono ʻoe e hoʻomākaukau i kaʻiʻo moa. Pono mākou i kahi hoʻopiha a i ʻole ka umauma (hoʻomaʻemaʻe mua iā ia mai nā kiʻi ʻoniʻoni a me nā iwi, inā he). Pono e holoi, hoʻomaloʻo i kaʻiʻo i wae ʻia, a ʻokiʻoki i mau ʻāpana, ʻokiʻoki i ka lōʻihi i loaʻa iā ʻoe nā blanks, e like me nā ʻoki.

KaʻAnuʻu 3

A laila, pono ʻoe e lawe i kahi ipu liʻiliʻi a hoʻokele i hoʻokahi hua moa. Ma hope o kēlā, ʻili i nā koloka he 3-4 o ke kālika, holoi a maloʻo. E hoʻohana i kahi kaomi kālika e kaomi i ka mea kanu i loko o ka ipu hua manu. I ka loaʻa ʻole o kahi lumi kuke, pono e ʻokiʻoki ʻia ke kālika me kahi pahi ʻoi.

KaʻAnuʻu 4

Hoʻohui i ʻelua punetēpu o ka waiū i ka ipu me ke kālaki a me ka hua manu. E hoʻopili i nā mea hana a hiki i ka laumā. Ke hoʻololi nei i kahi hui no ka breading, i kapa ʻia ʻo batter.

KaʻAnuʻu 5

E hoʻomākaukau i ʻelua pahu hou. I hoʻokahi o lākou e pono ai e ninini i ka palaoa palaoa, a i nā mea ʻē aʻe - palaoa palaoa. ʻO ka moa palaoa i ka palaoa, ʻōwili maikaʻi i ka hui.

KaʻAnuʻu 6

Ma hope o kēlā, e hoʻū i ka mea hana i loko o ka hua manu a me ka waiū waiū.

KaʻAnuʻu 7

ʻĀwili ʻia ka ʻiʻo hope loa i nā ʻāpana berena.

KaʻAnuʻu 8

I ka manawa like, pono ʻoe e mālama i nā eggplants, ʻokiʻoki i nā ʻāpana lahilahi. E kau iā lākou ma kahi pā a kāhili i nā ʻāpana mea kanu ma nā ʻaoʻao ʻelua me ka aila mea kanu.

KaʻAnuʻu 9

E hoʻouna i kahi pā palai a i ʻole i paila i ke kapuahi. Ma hope o ka hoʻomehana ʻana, hoʻomoe i nā mea polū a kālua a hiki i ka ʻulaʻula gula. ʻAʻole pono ʻoe e hoʻohui i ka aila i ka ipu hao, no ka mea, ua hamo ʻia nā mea kanu me ia.

ʻAnuʻu 10

A laila e hoʻomoʻa i nā ʻokiʻoki i loko o ka pahu a hiki i ka manawa gula, e hoʻohui i ka aila mea kanu i ka pā a kali no ka ʻā ʻana. E lawe mai i ka moa kokoke i ka hoʻopā. Hiki iā ʻoe ke hoʻohui i kahi aila mea kanu ma hope o kēlā me kēia lawelawe ʻana i nā ʻoki.

KaʻAnuʻu 11

I kēia manawa pono ʻoe e lawe i kahi pā bakena pale wela i ka umu. E kau i ka moa i hoʻomākaukau ʻia ma lalo. No kēlā me kēia ʻāpana, hoʻonoho ʻia kahi ʻāpana o ka eggplant palai, a ma luna - ʻelua pōʻai o nā tumato.

KaʻAnuʻu 12

A laila, lawe i ka basil hou, holoi maikaʻi a pā maloʻo. A laila haehae i nā greens i nā lau kaʻawale a kau iā lākou ma luna o kēlā me kēia moa hakahaka.

KaʻAnuʻu 13

Mālama mau ʻia i ka tī i ka grater waena. E kāpīpī i kahi mea liʻiliʻi o nā mea hana ma kēlā me kēia ʻāpana o kaʻiʻo.

KaʻAnuʻu 14

E hoʻouna i ka moa me ka eggplant a me nā kōmato i ka umu, i hoʻomehana mua ʻia i 200 kekelē, e hoʻomoʻa no ʻumikūmālima a iwakālua mau minuke. Ma hope o ka hala ʻana o ka manawa i hōʻike ʻia, hemo i ka palapala mai ka umu. E waiho ma ka pākaukau no ʻelima a he ʻumi mau minuke.

KaʻAnuʻu 15

Hoʻomaʻa ka moa Appetizing me ka eggplant a me nā ʻōmato. E hohola i nā ʻāpana ma luna o nā lau lettuce no kahi lawelawe ʻoi aku ka maikaʻi. Hoʻohui ʻia, hiki iā ʻoe ke kāhiko i ka pā me nā lau basil hou ma luna. ʻO ka hana ʻana i kahi pāʻina PP olakino ma ka home e hoʻohana ana i kahi papa kiʻi kiʻi ʻanuʻu e like me ka maʻalahi e like me ka pū ʻana i ka pears. Nanea i kāu pāʻina!