Hoʻomaʻamaʻa iki ʻia me nā paprika a me nā kari

Ka papa papapa hoʻolaʻa haʻahaʻa a me nā manaʻo curry

ʻIke wau i ka kuke wikiwiki a me ka olakino, nā meaʻai ʻawaʻawa. ʻIke ʻia kēia ʻano manu nīkū i kēia mea ʻai i kā mākou papaʻai. Mahalo i ka mea pīpī, ua loaʻa kēia kīʻaha i ka nui o ka protein a i ka manawa like me ka haʻahaʻa o nā haʻalulu.

He mea koʻikoʻi kēia no ka mea ʻaʻole wale kekahi ma ka meaʻai kīkē, akā pili ia i ka haʻuki. I ka manawa like, pono ʻoe e hōʻoia i ka nui o ka nui o ka protein e komo pū me ka ʻai. I ka hopena, ʻo protein kekahi o nā macronutrients pono, a pono e hoʻopau ʻia ma ka awelika 1 g ka kilemika o ke paona i kēlā me kēia lā.

ʻO ka ʻiʻo Tureke ka mea a me ka 29 g o ka palaka no kēlā me kēia 100 g o nā ʻi a i laʻa maikaʻi loa ia e ke kino. Pono ka ʻiʻo holika kaiʻai i ke ʻano o ka pāʻai haʻahaʻa.

Akā naʻe, mai poina ka mea e pili ana i ka maikaʻi o ka ʻiʻo, pono e kūʻai ʻia ma ka liʻiliʻi me ka hōʻailona "bio". Ma kēia moʻolelo, makemake wau iā ʻoe i ka manawa maikaʻi a me ka maikaʻi o ka bon!

Nā mea waiwai

• 400 gū umauma;
• 1 pahu o ke kaila ʻulaʻula;
• 1 zucchini;
• 1 ka lau mania;
• 1 kāmeka kaʻaila;
• 2 punetēpō o ka soja;
• 1 punetēpō o ka pāka pālolo;
• 1 tīpō ʻele ʻele ʻele;
• 5 mau kolo o ka tabasco;
• 125 ml wai wai;
• 50 g wai momona;
• ʻO ka paʻakai a me ka pepa e hoʻāʻo ai;
• ma ke noi ana he 1/2 tīpeta o ka hua kiki.

ʻO ka nui o nā meaʻai no kēia hoʻohuihui haʻahaʻa nā 2 no nā lawelawe. Hoʻomoe mau kuke ma kahi he 10 mau minuke. ʻO ka manawa kuke ʻana e lawe i 15 mau minuke.

ʻ recipelelo wikiō

Kālā waiwai

ʻO ke kumukūʻai meaʻai kūpono hoʻohua a kuhikuhi ʻia i kēlā me kēia 100 g kahi pāʻai haʻahaʻa-haʻahaʻa.

Ka papa ʻaina

1.

Hoʻokiʻoki i ka umauma o ka ʻia i loko o nā kaula. Kāwili i ka soy wai me Tabasco a kāwili i ka Koke i loko o kēia kalu no 10 mau minuke. E maikaʻi maikaʻi ka pāʻai inā haʻalele ʻoe i ka umauma i koho ʻia no ka pō. Akā no kaʻai wikiwiki, 10 mau minuke ma mua e lawa.

2.

E holoi i ka pod o ka pepa ʻulaʻula a me ka zucchini i loko o nā liʻiliʻi liʻiliʻi. E kuʻoki i nā siamila a me ke kāleka a kāʻala maikaʻi iā lākou i loko o nā cubes a maʻalahi e hoʻomoʻi iā lākou i loko o ka pā liʻiliʻi.

3.

Hoʻopili i ka umauma turkey i loko o kahi pā loi i mua o ka ʻaina ʻole a i momona. A laila e hoʻohui i ka zucchini a me ka ʻulaʻula a me ka palaoa no kahi 5 mau minuke. A laila e kāwili i nā kāleka aniani a me ke kāleka.

4.

E hoʻohui i ka pipi kō, ka wai a me ka simmer. Inā pono, e hoʻohui i ka 1/2 pākē o ke kūmū i kū mai. Inā ʻaʻohe ou 'ai i ka māla lau, hiki iā ʻoe ke hoʻohana i kekahi meʻe kala-lowotor.

5.

ʻO ka wā me ka paʻakai, ka pepa a me nā kari e hoʻāʻo. E hoʻohui i kaʻaila a paʻa i kahi lōʻihi iki i ke ahi. Inā pono, e lawelawe me ka palaoa aine me ka nui o ka momona protein.