Hoʻomoʻa i nā pīni mea kanu ʻōpiopio i ihi ʻia a i wehe ʻia ʻole (i nā hua hua) no 15 mau minuke ma hope o ka paila ʻana.
Pehea e hoʻolapalapa ai nā pīni no kahi ipu
Products
Nā pīni - 200 gram i ihi ʻia a i ʻole 500 gram unpeeled
Kālika - 2 cloves
ʻO nā'ōmaʻomaʻo'ōmaʻomaʻo a iʻole ka celery hou - 5 mau hulu aniani a iʻole nā lālā XNUMX o ka celery
ʻO greens cilantro hou - 1 pūpū
ʻO kaʻaila mea kanu - 4 punetēpu
ʻO ka palaoa - 1 punetēpō (ʻaʻohe pāheʻe)
ʻO ka paʻakai a me ka pepa e hoʻāʻo ai
ʻO ka wai pī e hoʻolapalapa - 3 mau kīʻaha
e hoomakaukau ai
1. Inā kūʻai ʻia nā pi i wehe ʻole ʻia, a laila pono ʻoe e holoi i nā ʻāpā, wehe a wehe i nā pī.
2. Peel i ka kālika a ʻokiʻoki a ʻono ʻia i loko o kahi kaomi kālika.
3. E holoi i nā ʻōmaʻomaʻo ʻōmaʻomaʻo a i ʻole ke kelala a ʻokiʻoki maikaʻi.
4. E ninini i 3 mau kīʻaha wai i loko o ka ipu hao, e hoʻomoʻi i nā pīni, ʻokiʻoki i nā ʻōlani ʻōmaʻomaʻa a kuke ma hope o ka paila ʻana no 10 mau minuke ma luna o ka wela liʻiliʻi.
5. ʻO ka paʻakai a me ka pepa i ka pīni, kuke no 5 mau minuke.
6. E hoʻokahe i ka nui o ka wai i koe ka wai i koe, ma ka pae o nā pī.
7. Hoʻohui i 2 punetēpō o ka aila mea kanu, 1 punetēpō o ka palaoa (pālahalaha) a kāwili pono.
8. E waiho i ka wela haʻahaʻa no 5 mau minuke hou, e hoʻoulu mau ana - e mānoanoa i ka nui.
9. Hoʻopio i ka wela, e hoʻomoʻi i ka kālika a me ka cilantro ʻoki. E hoʻohuihui i nā mea āpau.
10. E lawelawe i loko o kahi pā hohonu ma ke ʻaoʻao.
Hiki iā ʻoe ke hoʻohui i ka ʻaila kawa a i ʻole ka paʻi tōmato liʻiliʻi i nā pīni i hoʻomoʻa ʻia ma kēia ʻano, ka manawa me ka oregano a i ʻole cumin, e ʻoi aku ka momona o ke kīʻaha a me ka ʻala maʻalahi.
Nā ʻikepili maikaʻi
- ʻO ke kumu kūʻai kalori nā pīni ʻōmaʻomaʻo ʻōpio - 35 kcal / 100 gram.
- Nā pōmaikaʻi o nā pīni ʻōmaʻomaʻo ʻōpio
Nui nā pīni ʻōmaʻomaʻo i ka protein (a hiki i ka 37%), no laila he mea maikaʻi loa ia no ka ʻiʻo no ke kino. He huahana meaʻai lākou e pono ai no ke ake, nā puʻupaʻa, nā ʻōpū. Eia kekahi, hoʻohana ʻia nā pīni ʻōmaʻomaʻo no ka ʻai ʻana, a ʻo ke kiʻekiʻe o ka hao a me ka potassium i loko o nā pīni e kōkua i ka pale ʻana i nā maʻi cardiovascular a hoʻohaʻahaʻa i ka cholesterol.
ʻO nā wikamina i loko o nā pī liʻiliʻi: C (ke koko, ka palekana), ka hui B, PP (ʻōnaehana), A (nā iwi, nā niho).
- Nā pīni ʻōmaʻomaʻo ʻōpio i nā hua hua mālama ʻia i kahi ea i ʻelua mau lā. E mālama nā pīni ʻōmaʻomaʻo i loko o ka pahu hau i ʻekolu mau lā.
- Hiki ke hoʻolapalapa ʻia nā pīni ʻōmaʻomaʻo ʻōmaʻomaʻo i loko a i ʻole me nā pods. Inā baila ka pī i nā polina, pono e holoiʻia,ʻokiʻoki i nā wēlau a hoʻoleiʻia i loko o ka wai hoʻolapalapa holoʻokoʻa aʻokiʻoki paha i nā'āpana nui. Ma hope o ka hoʻolapalapa ʻana, e hoʻomoʻi a wehe i nā pī. Hiki ke ʻai maka ʻia nā pī ʻōmaʻomaʻo ʻōpiopio a ʻono e like me ka pī ʻōpiopio.