ʻO nā tartlets iʻa ʻulaʻula maikaʻi - meaʻai me ke kiʻi o ka kuke ʻana me ka hua manu * ʻO Crossfit

Iʻa ʻulaʻula - 100-150 g
ʻO nā hua moa Quail - 3-4 pcs.
Pālei wili - e ʻono (no ka hoʻonani)
Ka waiū wī - 100-150 g (hiki ke pani ʻia me ka curd)
ʻO yogurt maoli - 50-100 ml
ʻO ka pepa ʻeleʻele - e ʻono
ʻO ka paʻakai e ʻono
Lemon - 0.5 pcs. (wai mai ka hapalua o ka lemona)

Proteins 9.9 g
Momona 8.1 g
Nā Kāpeluʻai 41.2 g

Lawe mākou i kou mau maka i kahi ʻike kiʻi no ka hana ʻana i nā tartlets me nā iʻa ʻulaʻula ma ka home. Hoʻonohonoho ʻia ma ke ʻano he alakaʻi i kēlā me kēia lā a maʻalahi hoʻi ke kuke ʻana.

Nā lawelawe i kēlā me kēia ipu: 6-8 Hana.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka tartlets iʻa ʻulaʻula kahi ipu nani, ʻono a olakino hoʻi. He paʻakikī e hoʻowahāwahā i nā pono o ka iʻa ʻulaʻula. Loaʻa kona waihona i nā triglycerides (momona), pono a pono no ke kino. Hoʻohui ʻia, loaʻa nā iʻa iʻa i nā lipids polyunsaturated e hoʻoholomua a maʻalahi hoʻi i ka haki ʻana o nā momona. Ma waena o nā mea ʻē aʻe o ka haku mele, pono e hoʻomaopopo ʻia nā omega-3 fatty acid, nā wikamina (e like me PP, A, D, E a me ka hui B), nā micro- a me nā macroelement (i waena o lākou he phosphorus, hao, magnesium, potassium, calcium, keleawe, manganese, selenium a me nā mea ʻē aʻe), protein me nā palena ʻoi loa o ka papaʻai, nā amino acids (methionine, leucine, lysine, tryptophan, threonine, arginine, isoleucine a me nā mea ʻē aʻe).

ʻO kahi mea pono o ka hoʻohui ʻana ʻo ia ke kāhiko ʻana o ka curd (ka yogurt maoli a me ka tī curd a i ʻole ka tī liʻiliʻi), ka mea waiwai nui loa i ka puna. Hoʻohana ʻia ka hua manu ʻūlū ʻaʻole wale no ka hoʻonaninani ʻana, akā no ka māʻona i ke kino me ka protein pono.

A ʻo kahi hopena, hiki iā mākou ke hoʻopau he meaʻai māmā ka ipu no kēlā me kēia kanaka, ʻoiai no ka poʻe e makemake e lilo i ka paona, mālama i ke kaumaha a i ʻole he mea nui nā haʻuki ola.

E iho i lalo e hana i nā tartlets iʻa ʻulaʻula ʻoliʻoli. E kia i ka ʻanuʻu paʻi ʻanuʻu ma lalo no ka pono o ka kuke ʻana ma ka home.

KaʻAnuʻu 1

ʻO ka mua pono ʻoe e hoʻomākaukau i ka iʻa. Pono e paʻakai māmā (salmon, trout, chum salmon, a pink salmon a me nā mea ʻē aʻe e pili ana i kāu makemake makemake). E ʻoki i nā pōʻai mai nā ʻāpana ʻoki. Inā palupalu ka iʻa, hiki iā ʻoe ke hoʻohana i ke aniani maʻamau. Inā ʻaʻole, pono ʻoe e hana i kahi pahi ʻoi. E hoʻomākaukau hoʻi i nā tartlets koke.

KaʻAnuʻu 2

I kēia manawa pono ʻoe e hoʻolapalapa i nā hua quail. E hoʻonoho iā lākou i loko o ka wai paila, paʻakai a i hoʻomomona ʻia paha me ka vīnega (e maʻalahi kēia i ka ihi ʻana i ka pūpū). E hoʻolapalapa i nā hua selo ʻehiku a ʻumi mau minuke. Pono lākou e paila paʻapū. A laila e hemo iā lākou mai ka wai a ʻalalā iki. Noho ʻoi aku ka ʻili a ʻokiʻoki i nā hua i mau hapalua.

KaʻAnuʻu 3

I kēia manawa hiki iā ʻoe ke hoʻomaka e hōʻiliʻili i kā mākou tartlets. I kēlā me kēia mea pono ʻoe e kau i kahi ʻāpana iʻa. E hoʻāʻo e waiho pālahalaha ia no kahi hōʻike hoʻonani hou aʻe.

KaʻAnuʻu 4

ʻO ka mea aʻe, pono ʻoe e mālama i ka lole no kā mākou tartlets. Pono mākou i ka yogurt homemade, ka tī liʻiliʻi a i ka tī curd. Hoʻohui i nā mea hoʻopihapiha. ʻO ka mea aʻe, holoi i ka lemona, ʻokiʻoki i ka hapalua, a ʻuwī i ka wai mai ka hapalua i loko o kahi pahu me ka lole waiū. Ke waiho nei ia e hoʻohui i ka paʻakai a me ka pepa ʻeleʻele e ʻono. He ʻōlelo aʻoaʻo e hoʻohana i ka lepo hou i mea e ʻaʻala ai nā tartlets a me kahi lihi iki. E hoʻopili pono i ka lole a hiki i ka laumā.

KaʻAnuʻu 5

E kau i kahi teaspoon o ka lole curd i kēlā me kēia tartlet (ma luna o ka iʻa).

KaʻAnuʻu 6

Ma luna pono ʻoe e hoʻomoe i ka hapalua o nā hua quail. Noho wale ia e hoʻonani pono me nā greens. Kūpono ka parsley curly, akā hiki iā ʻoe ke hoʻohana i nā mea kanu ʻē aʻe pū kekahi.

KaʻAnuʻu 7

ʻO ia wale nō, hoʻomākaukau nā tartlets me nā iʻa ʻulaʻula, nā hua moa, a me nā kapa curd. E like me kāu e ʻike ai, e hana ana iā lākou i ka home me ka hoʻohana ʻana i kahi kuʻina kiʻi ʻanuʻu e like me ka maʻalahi e like me ka pū ʻana i ka pears. E lawelawe i ka mea ʻono a ʻono. Nanea i kāu pāʻina!