ʻO Hamburger - He meaʻaiʻai a maikaʻi loa

Hoʻokahi ʻano hamburger maikaʻi maikaʻi no kahi meaʻaiʻai haʻahaʻa me kahi momona momona a me nā mea momona hou

Hiki i kahi hamburger ke maʻalahi i ka haʻahaʻa-carb. ʻO ka hoʻopiha ʻana i loko, ʻo ia ka hapa nui ʻaʻole cal-calorie e hiki ai ke ʻōlelo ʻia e pili ana i nā buns 🙂

E loaʻa iā mākou ka berena, akā i ka hōkū maikaʻi aʻe e mālama i ka ʻai haʻahaʻa-haʻahaʻa.

Ma kēia kola ʻana, ʻaʻole hiki ke hoʻohana ʻia kekahi mau mea i piha piha, e like me ka Iceberg salad, ka ʻuala a me ka pā.

Kāohi a mālama i nā koena i ka friji, hiki iā lākou ke hoʻomākaukau e hoʻohana i nā ʻoni ʻē aʻe a i ʻole i hana i kekahi hapa o nā hamburgers i kekahi lā ʻē aʻe. Hiki iāʻoe ke hana i kahi ʻoliki no ke ahiahi.

Nā mea waiwai

ʻO nā Buns:

• 2 hua manu (ʻokoʻa nui);
• 150 g o ke kīhi ʻaʻa 40%;
• 70 g o nā ʻalemona maʻa;
• 30 g nā hua kanu sunflower;
• 20 g o nā hua chia;
• 15 g maune kalo no ka mea kanu India;
• 10 g sesame;
• 1/2 tīpole paʻakai;
• 1/2 tīpō o ka pākolo.

Kiha:

• 150 g lepo momona;
• 6 mau kālena ʻōpala i ʻohi;
• 2 mau ʻāpana a Iceberg lettuce;
• 1 lāmato;
• 1/4 bawang;
• ka paʻakai a me ka pepa;
• ʻai no ka hamburgers (pono ʻole);
• 1 punetēʻa ʻaila ʻoliva.

ʻO nā kumuwaiwai no 2 mau lawelawe. ʻO ka wā holo kuke, me ka hoʻomākaukau ʻana, he 35 mau minuke.

ʻĀina waiwai

Kuhi ʻia nā helu o ka calorie no ka 100 gr o ka huahana i pau.

Limea

1.

E hoʻomanahana i ka umu ma ka 160 kiʻekiʻe (i ka mode convection) a i ʻole 180 mau degere me ka hoʻomehana kiʻekiʻe / lalo. Hoʻohui i nā hua me ka pīkī ʻai a me ka paʻakai i ka pālahalaha creamy. Hoʻohui i nā ʻolemona maʻa, nā hua kanu, nā hua chia, nā hua kanu India, ʻenehana sesame a me ka soda. A laila e kau i ka ʻano me ka pīkī ʻaʻai i nā mea maloʻo a e hoʻomoʻi maikaʻi i ka palaoa kāwili.

E hoʻomaha i ka palaoa no ka liʻiliʻi ma 10 mau minuke i hiki ai ke ʻāluu nā hua chia a me nā momona psyllium.

2.

E hoʻokaʻawale i ka palaoa i 2 mau wahi like a hoʻohālikelike ʻia. Hoʻokomo ʻia ka pū i loko o ka umu no kahi mau minuke 25.

Kahakaha koʻikoʻi: Ma muli o ka inoa a i ʻole ka makahiki, hiki ke loli ka umu a nui i ka wela a hiki i ka 20 kiʻekiʻe. No laila, e nānā mau i kāu huahana ʻenehana i ka wā o ka papa ʻaina e pale ai i ka huahana mai ka wela a i ʻole ke ʻano haʻahaʻa loa, ka mea e alakaʻi ai i ka kuke pono ʻole.

Inā pono, e hoʻoponopono i ka mahana a me / a i ka manawa kuke e like me nā ʻōnaehana o kou umu.

3.

ʻOiai e ʻoki ʻia nā ʻōpala, hoʻomoʻa i ka ʻai i ka minced me ka pepa a me ka paʻakai a kūkulu i ʻelua mau momona. E ninini i ka ʻaila ʻoliva i loko o ka pā me ka sauté i nā ʻōpala i nā ʻaoʻao ʻelua.

4.

Hoʻopau i nā buns mai ka umu a waihoʻoluʻu lākou.

5.

Holoi i ka ʻōmato a ʻokiʻoki i loko o nā ʻāpana, ʻoki i ka niki a ʻokiʻoki ʻia i kekahi mau apo liʻiliʻi mai ia mai. Kolo i ke koena o ka sibeli i ka kiʻi ʻoniʻoni a mālama ʻia i loko o ka friji no ka hoʻohana ʻana i nā ʻāpana ʻē aʻe.

6.

E holoi i nā ʻāpana ʻelua o ka lettu a hoʻomoʻo iā lākou. ʻOkiʻoki i nā pōpoki a lōʻihi i ka kālele i ka saleka, ʻokiʻoki, ke kīʻī, kaʻaila, ka ʻalī o ka tōmato, nā aniani kuikina a me nā ʻāpana o ka pauna ma ke ake pololei. ʻAno momona.