Nā kinipōpō palai me nā champignons - meaʻai no ka kuke ʻana me ka meaʻai * ʻO Crossfit

ʻO ka puaʻa mīni a me ka pipi - 1 kg
Onions u kukui - 1 pc.
ʻO ka hua moa - 1 pc.
Nā palaoa - 1 kīʻaha
Parsley (hou) - hoʻokahi puʻupuʻu liʻiliʻi
ʻO kaʻaila mea kanu - inā pono (no ka palai ʻana)
ʻO ka pepa a me ka paʻakai e ʻono
ʻAila (15% momona) - 1 kīʻaha
ʻO Champignons - 350 g

Nā polokina 14.9 g
Momona 19.1 g
Kālepaʻa 2.7 g

I kēia lā ua hoʻomākaukau mākou nāu i kahi ʻono maikaʻi loa a maikaʻi loa hoʻi no nā meatballs i kālua ʻia me nā champignons a me ka quinoa a me ka meaʻai.

Nā lawelawe i kēlā me kēia ipu: 10-12 Hana

Aʻo ʻanuʻu-ʻanuʻu

ʻAʻole liʻuliʻu i ke kuke ʻana i nā ʻiʻo ʻai i kālua ʻia me kahi mea kālika ʻia me ka wai momona. ʻAno momona nā pōpō ʻiʻo a ʻono loa. Hiki iā ʻoe ke lawelawe i ka ʻuala, laiki, buckwheat a i ʻole quinoa ma ke ʻano he ʻaoʻao. Hiki ke hoʻohui ʻia i nā ʻiʻo ʻai i kāwili ʻia i nā sopa. ʻO ka papa aʻe i kēlā me kēia lā me nā kiʻi.

KaʻAnuʻu 1

E hoʻomākaukau i nā meaʻai āpau. Inā hoʻoholo ʻoe e kuke i ka ʻiʻo kuʻi ʻia iā ʻoe iho, a laila e hana mua i ʻole e hoʻonele i ka manawa ma hope. Kūpono ka puaʻa a me ka pipi o ka honua. ʻO nā kinipōpō ka mea momona. Akā e alakaʻi ʻia i kāu makemake. Hiki iā ʻoe ke hoʻohui i ka moa moa a i ʻole ka pipi.

KaʻAnuʻu 2

E hoʻomākaukau i kahi pola hohonu. E hoʻokomo i ka ʻiʻo moa a me nā palaoa i loko. Peel i nā ʻaka, ʻokiʻoki maikaʻi a hoʻouna i ka pola ʻai i kuʻi ʻia. E hoʻomoʻi i hoʻokahi hua moa ma laila. ʻO ka paʻakai me ka paʻakai a me ka pepa e ʻono.

'Lelo Aʻoaʻo! Inā ʻoe e hoʻohana i nā palaoa palaoa a i ʻole kahi berena keʻokeʻo nāu ia. Hiki iā ʻoe ke hana me ka ʻole o kēia mau mea hoʻohui. Akā hana lākou i nā kinipōpō i juicier.

E hoʻoulu i nā mea hana āpau i loko o kahi pola a hoʻomaka e hana i nā kinipōpō. ʻOi aku ka maikaʻi e hana i kēia me nā lima pulu iʻole e pili kaʻiʻo mīni i kou mau lima.

KaʻAnuʻu 3

E kau i ka mākena ma luna o ke kapuahi a ninini i ka mea kanu (ʻoi aku ka ʻoliva) ka aila. Ke hoʻomehana maikaʻi ʻia ka ipu, waiho i nā ʻāpala iʻa a kāwili i nā ʻaoʻao āpau a palupalu. ʻOiai ke kuke ʻana i nā kinipōpō, hiki iā ʻoe ke hana i kahi kōpaʻa momona. Wikiwiki a maʻalahi hoʻi ia. E holoi a ʻokiʻoki i nā lau. A laila kālua i kahi liʻiliʻi, uhi me ka kirimaila a me ka paʻakai. E hoʻomoʻa i ka meaʻai no 5-7 mau minuke - a ʻo ia nō ia, ua mākaukau ke kai.

KaʻAnuʻu 4

E kau i nā kinipōpō i hoʻopau ʻia ma kahi pā nui a ninini ma luna o ka mea ʻono mushroom holika. E holoi i nā mea kanu hou, hoʻomaloʻo me kahi kāwele pepa, ʻokiʻoki maikaʻi a kāpīpī me nā pōpō ʻai. E lawelawe i ka ipu i wela. Nanea i kāu pāʻina!