ʻO pasta Palani me nā mea kanu - he pākuʻi i kēlā me kēia lā * ʻO Crossfit

ʻO nā tōmato cherry - 3 pcs.
ʻO nā ʻoliva - 6 pcs.
Pasta (kakaka) - 200 g
Nā ʻano pua Sunflower (peeled) - 20 g
Nā pepa ʻeleʻele - 3 pcs.
Kālika - 1-2 koloka
ʻO ka paʻakai kai e ʻono ai
Pata - 15 g
Arugula - 20-30 g

Proteins 11.9 g
Momona 1,9 g
Kāpikaʻaina 63.1 g

Hōʻike ʻia ma lalo kahi papa ʻanuʻu ʻanuʻu maʻalahi me ke kiʻi o ka hana ʻana i ka pasta ono me nā mea kanu i ka ʻōlelo ʻItalia.

Nā lawelawe i kēlā me kēia ipu: 2 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka pasta Italia me nā mea kanu kahi mea ʻono maikaʻi e maʻalahi e kuke me kou mau lima ponoʻī ma ka home. Pono e lawe i ka pasta no ka kuke ʻana mai ka palaoa palaoa a pau, e like me farfalle a i ʻole kekahi ʻano ʻē aʻe āu e koho ai.

Hiki ke pani ʻia nā ʻano pua Sunflower me nā ʻano lino. ʻO nā mea ʻala ʻē aʻe ma mua o nā mea i hōʻike ʻia hiki ke hoʻohana ʻia, me nā mea kanu Italia. Pono e lawe hou i ka Arugula, me ka ʻole o nā welau maloʻo a me nā lau i hōʻino ʻia.

No ka kuke ʻana, pono ʻoe i kahi papa hana me nā kiʻi ʻanuʻu, nā mea i helu ʻia a pau, kahi kō, kahi pā palai a me 20 mau minuke o ka manawa.

KaʻAnuʻu 1

E hoʻomākaukau i nā mea pono āpau āu e pono ai a kau i mua ou i kāu papa hana. E hoʻokaʻawale i ka nui o nā ʻoliva i makemake ʻia a waiho i loko o kahi pahu ʻokoʻa e hoʻokahe i ka wai. E holoi i nā hua pua sunflower a waiho pū i kahi maloʻo i kahi pā kaʻawale. Pono e palupalu ka waiūpaka, no laila e hemo i ka meaʻai mai ka pahu hau a i ka wā e palupalu ai, e palu me ka puna.

KaʻAnuʻu 2

E lawe i kālika, hoʻokaʻawale i 1 a i ʻole 2 mau ʻoloka (e ʻono), ʻokiʻoki i ka hapalua a hemo i ke koʻokoʻo nunui mai waenakonu. Eʻokiʻoki i nā cloves i mau ʻāpana liʻiliʻi.

KaʻAnuʻu 3

E holoi i nā tōmato cherry a ʻokiʻoki i mau pōʻai kaulike. Hoʻokaʻawale i nā arugula, inā pono, e hemo i nā koʻokoʻo i lōʻihi loa a ʻokiʻoki i nā kihi i hoʻomaloʻo a palupalu paha.

KaʻAnuʻu 4

Lawe i nā ʻoliva a ʻokiʻoki i mau ʻāpana lahilahi. Koho i ka helu o nā ʻoliva e pili ana i kāu makemake, akā ma ka awelika aia he 3-4 mau mea ma ka lawelawe ʻana.

KaʻAnuʻu 5

Hoʻopiha i kahi kōpena me ka wai, ʻo ka nui o ka wai e ʻelua mau manawa i ka pā. Ke paila ka wai, hoʻopili i ka paʻakai kai a me nā peppercorn ʻeleʻele. Hiki iā ʻoe ke hoʻohui i nā mea ʻala ʻē aʻe āu i koho ai. Hoʻohui i ka pasta, kuke no kekahi mau minuke (3-5) ma hope o ka hoʻomaka ʻana o ka wai e hoʻolapalapa. E kū paʻa iki ka loko o ka paʻi, no laila e paʻa nā kakaka i ko lākou ʻano.

KaʻAnuʻu 6

E lawe i kahi pā palai a kau i ke kapuahi. E kau i kahi waiūpala a kālua ʻia i kālika ma lalo. Ma hope o hoʻokahi minuke, e hoʻohui i ka ʻalani a me nā kōmato cherry. E hoʻomāmā māmā wale i nā mea hana, no laila e hoʻoulu maikaʻi a ma hope o hoʻokahi mau minuke e hemo i ka ipu mai ke kapuahi. E kau i kahi lawelawe o ka pasta i loko o ka pā a me ke kau me nā mea kanu i hoʻomoʻa ʻia i ka waiūpaka. Mākaukau ka pasta ʻItalia ʻoluʻolu me nā mea kanu, lawelawe i ka wela. Hiki ke kāpīpī ʻia me kahi papa lahilahi o ka tī kaha paʻakikī. Nanea i kāu pāʻina!