Mākēne kokē

Aloha nui i nā poʻe a pau! I kēia lā eia kekahi hana maikaʻi a maikaʻi e kāhea ʻia hua aʻa me ka kōkī! ʻO ka maʻamau ka mea kuke wau i kēia pāina no ka ʻaina kakahiaka a me ka ʻaina awakea, no ka mea ʻono loa a hiki ke ʻai ʻia i ka anu a me ka wela, ʻoiai inā ʻoe e hoʻokau i kēia hana mana i loko o ka friji, hiki iā ʻoe ke leʻaleʻa i ka lā aʻe, ʻoi aku paha inā ʻaʻohe manawa e kū kokoke kokoke i ka umu. ʻAi koʻu ʻohana i kēia kīʻai no nā pōmaikaʻi wikiwiki a hiki ʻole ke hōʻole ʻia, ma hope o ka mea āpau, he nui ka nui o ka kō, ka paʻakai mineral a me nā huaora, he mau kūpono i ke kino!

Mea waiwai no ka hana ʻana i nā hua puke i pīpī ʻia me Spinach

1. Kīwī (ʻōpio) 250 gram
2. Nā heihei moa 3 ʻāpana
3. 2 mau kāmeka ke kāleka
4. ʻO ke aila ʻaila kolo 50 mililili
5. ʻO ka paʻakai e hoʻāʻo
6. Hoʻopili i ke kīpē ʻeleʻele i ka ono

I nā huahana kūpono ʻole? E koho i kahi kaola like ʻole mai nā mea'ē aʻe!

ʻO ke kolu, nā kīhini kipi, ke keʻoki ʻoki ʻana, nā kāwele pepa i kāwili ʻia, ka pā hohonu, ka whisk, ka hohonu hohonu o Teflon frying pan me ka uhi, ka lāʻau kai spatula me nā niho, ka umu, ka pā hale nui a i ʻole ka mea i pālahalaha.

Nā ʻ Tipslelo Kūʻai

- e like me ka mea i ʻōlelo ʻia ma luna, hiki iā ʻoe ke hoʻololi i ka hoʻāʻo o kēia ʻāpana ma nā ʻaoʻao like ʻole, no ka laʻana, me ke kāleka, ʻeli ʻeli ʻia i nā ʻuala, ʻūlū wai a i ʻole ʻōlima ʻaʻa, a ʻelua. Eia nō naʻe, hoʻokomo wau i ka hiʻona ʻai nui, ʻoki ʻia i ka ʻawa palaoa, e like me Parmesan, Emmental a i ʻole Gruyere, i nā hua paʻapū, a e pīpī paha iā lākou ma luna o ka pā i hoʻopili ʻia mai lalo aʻe a hoʻomau ʻia e kuke ʻana ma luna o ka wela wela ma lalo o kahi uhi uhi ʻia a hiki i kahi uhi uhi ʻia. piha piha o ka hua piula,

- inā ua ʻelemakule ka spinach, ʻo ia hoʻi nā ʻano loloa, a laila e loaʻa ka ʻōpala maikaʻi, ʻoi aku ka maikaʻi ma ka wehe ʻana, a hoʻohana i nā lau i makemake ʻia,

- i nā manawa hou kāwele i kuʻi ʻia o ka pi, ʻōlato, cilantro a i ʻole basil ke kau ʻia i loko o ka hua i paʻi ʻia,

- ʻili kekahi mau hale kīwila i nā lau o ka ʻāpala i ka wai hoʻolapalapa no ka hoʻokahi a ʻelua mau minuke, a laila maloʻo, wīwī, kāwili ʻia me nā hua ʻoki ʻia, ʻāwī ʻia e kāwila ʻia ma ka pā, a me nā mea ʻala a kāwili i ka hopena o nā ʻāpana a ʻelua ma luna o ka wela wela a hiki i ka kuke ʻana.

- e hāʻawi i ka papa i nā mea ʻono ʻono, ʻono iā ia i loko o ka pata,

- ka ʻono a me ka ʻono he hilinaʻi nui loa i ka hoʻonohonoho o nā mea ʻala, hoʻohana ke ʻano i ka ʻula, akā ʻaʻole pono, inā makemake ʻia, e lawe i kekahi o kēlā mau manawa i ka lau o ka hua manu.

Ke koho 1. ka papa kuʻuna no nā hua iʻa me ka bay

Māmā a maʻalahi e hoʻomākaukau i ka pāʻai - kāwili ʻia nā hua me kahi spinach. Hoʻokaʻawale ʻē aʻe i nā ʻano ʻalani ʻē aʻe o ka hua o ka ʻili i nā pono kūikawā no ke kino, keʻoluʻolu, ʻokoʻa ʻole, ka ʻono ʻole a me nā mea ʻono. Eia kekahi, ʻaʻole i nalowale kēia hua ʻili i loko o kahi hoʻonaninani no ke anuanu, no laila hiki iā ʻoe ke lawe me ʻoe ma kahi huakaʻi huakaʻi i ke ʻano o kahi hanina. ʻO kekahi o nā koho i manaʻo ʻia he laʻa maʻamau, kuke ʻia i ka pā me ka hoʻohui ʻana o ka aniani, ka mea e hāʻawi hou i ka kīʻī i ʻoi aku ka juiciness.

Nā mea waiwai:

• kolo bay - 7 pcs.,
• hua -4 pcs.,
• 2 nāʻaila liʻiliʻi
• pata - 90 g,
• paʻakai - 15 g
• ʻeleʻele - 65 g.

Hana ʻia e ka laʻi ʻaina no nā hua palaoa me ka spinach

E hoʻolōʻihi pono i ka spinach kō, hoʻopaʻa no 15 mau minuke i ka wai wela e hoʻoluʻu.

Hoʻokomo ʻia nā lau wela ma kahi kōkela keleawe me kahi pīpī slotted a ʻae ʻia e maloʻo.

Hoʻomoʻa ʻia ka ʻōpala i nā ʻāhu i nā ʻāpana a hoʻomoʻi ʻia i ka pā o nā pā maka i ka pā ʻana a maloʻo ʻole ʻia.

ʻOki ʻia ke kōʻai i hoʻomākaukau ʻia i nā ʻāpana lauwili, e pālahalaha i ke aniani, ua kāwili pū ʻia a pau no 2 mau minuke.

I kahi pahu hoʻokaʻawale, kālai i ka hua me ka ʻulaʻa me ka hoʻohui o ka paʻakai a me ka ʻeleʻele.

E ninini i nā mea i loko o ka pāla me ka pākī hua, uhi me kahi uhi a pākaʻi no 7 mau minuke.

Ke hoʻokau ʻia, ʻoki ʻia i loko o nā ʻāpana liʻiliʻi, e kau i nā papa, ma hope o nā lau iʻa.

I ka wā e hoʻolapalapa ai i nā ʻuʻu, e hoʻohana wale i ka pata, e hāʻawi ia i ka pā i kahi mea momona maikaʻi i ka waiū-creamy. I ka manawa hoʻi o ka lawelawe ʻana, hiki iā ʻoe ke ninini i nā hua me ka waiū a i ʻoleʻaala i loko o ke kao kaʻaila.

Ke koho 2. Hoʻopuka wikiwiki no nā hua iʻa me ka bay

Hiki ke kuke ʻia i nā hua a me ka spinach. Kēia ua hoʻololi ʻia ke aniani i ke kāleka, kahi e loaʻa ai i ka pākana kahi mea ala ʻono. ʻO ka mea mua ʻaʻole pono ʻoe e pīkī i kekahi mea, e hui pū wale i nā mea āpau i hoʻomākaukau ʻia me nā hua manu, hui pū me kahi liʻiliʻi me ka ʻula a ninini i loko o ka pā wela.

Nā mea waiwai:

• 1 mai o ke kōpaea
• 4 nā hua
• 5 nā kākela kākela,
• pata - 85 g,
• 45 g paʻakai
• kaila ʻeleʻele, nā mea ʻala - 55 g kēlā me kēia

Pehea e kuke ai i nā hua i kō me ka palaoa

Holoi ʻia nā lau ʻalani biki a ʻae ʻia e maloʻo i kahi kāwele pepa.

Kālila ʻia ke kālai ʻia i kā ke kāleka i kahi kīʻaha hohonu.

Kīwī ʻia ka māla ʻai ʻia a kāpīpī ʻia me ka kāleka, ʻoiai nā hua ʻoki.

E kāwili ʻia ke ʻano, ʻono ʻia me ka pepa, ka ʻāwili ʻana, ka ʻū ʻia me ka wīwī.

Hoʻokomo ʻia ka pipi i ka pā i loko o ka pā wahī, hua me ka pīkī i ninini ʻia i loko, ʻīwī me ka uhi paʻa ʻana no 8 mau minuke i ka wela wela.

E wehe i ka pā, e hoʻokaʻawale i nā hua me ka ʻōpala a kokoke hou, i mahana no kahi 1 mau minuke.

Ke lawelawe, waiho ʻia lākou i nā papa, ma kahi aʻe e kau i nā ʻōpala o nā kukama i ʻohi, mau ʻōmato. A ma kahi pākī i hoʻokaʻawale ʻia i nā croutons i ʻole a me nā toest.

Hiki ke hoʻomākaukau ʻia kēia ʻano ʻili me ke kōkuhi i ke ʻano o nā hua iʻa, no kēia, ʻāwīwī mua a me nā mea kanu i kulu ʻia, a laila haki nā hua.

Ke koho 5. Kāleʻa i ʻōmole me ka spinach a me nā tōmato

ʻO kahi kupanaha hou no nā hua i ʻeli ʻia me ka spinach. He ʻokoʻa nā kaʻina o kāna hoʻomākaukau ʻana mai ka hoʻomaha ʻana i ka hoʻomohala piha i nā mea ʻono āpau a ninini ʻia me ka saō "sriracha" i loko o ka pā, kahi e hāʻawi nei i ka spiciness i ka pā a me ka piquancy.

Nā mea waiwai:

• 2 mau polato
• Nā lau spinach 7
• 3 mau hua liʻiliʻi
• ʻeleʻele - 55 g,
• keokeo - 3 ʻōpō,
• 125 ml Sriracha saʻa
• 20 g paʻakai
• 5 lau laulu,
• ʻaila ʻaila - 65 ml.

I ka ʻai sriracha:

• 2 mau paʻi kālai ʻia
• 5 nā kākela kākela,
• gula - 80 g
• paʻakai - 18 g
• cōmaʻa - 90 ml.

Hana ʻia ma ka ʻaila ʻano

E hoʻomaka me, hoʻomākaukau i ka sriracha saila: hoʻokuʻu i ke kaʻa chili mai ka ʻāla, holoi ʻia. Kāwī ʻia ke kāleka i kālai ʻia i loko o ke kāleka a hoʻohui ʻia i loko o ke kīʻaha me ka pepa. E ninini i ke kō a me ka paʻakai i loko o ka hoʻopili ʻana i ka wela, kāwili ʻia i nā mea āpau me ka mea hoʻopiʻi i waiho ʻia i kahi maʻa puree. E ninini i ka papaho i loko o ke kīʻaha ipu, uhi liʻiliʻi me ka uhi a waiho ʻia iā ia no ka lā i nā lā e hoʻohala.

Ma hope o kekahi mau lā, ua hoʻohui ʻia ka vīkona i loko o kāʻai, kāwili pū ʻia a waiho ʻia mahana no kahi 2 mau lā. Ma hope o kēia, e hū hou ke aniani i kahi wete. Hoʻokuʻu ʻia ka nui i kahi kalopona, waiho ʻia ma ka wela haʻahaʻa a hoʻolapalapa a ʻāono mānoanoa. ʻAiʻaʻaʻa piha.

Hoʻokahi hoʻokahi hua hua i kahi kīʻaha, ua hoʻokaʻawale ʻia ke koena i loko o nā protein a me nā yolks. Hāʻawi ka prototeins i loko o ka friji, a hui pū kekahi i nā yolks me ka hua a ʻoki ʻia me ka whisk no 2 mau minuke.

Kuhi ʻia ka spinach i hoʻomaʻamaʻa ʻia a ʻōlapa ʻia i loko o kahi pānaʻi me nā tōmato, ʻoki ʻia i loko o kahi kihi, i loko o kahi kapuahi ahi no 3-4 mau minuke.

E pīpī i ka kikoʻī me ke kōpaʻa ʻeleʻele a me ka paʻakai, ʻoki ʻia i nā ʻekiki kālai ʻia ma o ka scampi.

E ninini i nā hua i loko o kahi kāwili o ka kōkō a me nā mau'ōmaka, kōpaʻa no 5 mau minuke ma lalo o ka uhi.

E wehe i ka pale, e hoʻokiʻekiʻe maikaʻi i nā kihi o nā hua iʻa me ka ʻalā a no laila ke hui pū ʻole ʻia nā wai ʻole i loko o ka pā.

E ninini i loko o ka iʻa i palaoa ʻia, e hoʻomoʻi maikaʻi, hoʻomehana ʻia no 2 mau minuke.

E lawelawe me nā lau basil.

ʻAʻole hiki ke hoʻohui ʻia i ka pā Sriracha i nā hua, ʻoi aku ka maʻalahi inā ka ʻūlū wale i ka huaʻaila a me ke kao liʻiliʻi ma luna.

KA MOOLELO

• Hoʻopau i ka manamana momona he 100 gram
• Nā Āpelē 6 Piʻi
• ʻĀleu 4 Piʻi
• Hou ka wai hoʻoluʻu 1 tīpune
• Paʻakai 1 Kāpau ʻia
• Butter 1 Tbsp. he hua
• Feta Cheese 60 Gram

Mākou e hoʻomākaukau i nā mea pono pono a pau.

E hōʻoki i ka hua i loko o kahi pākī kūpono, hoʻohui i ka paʻakai a kāohi.

Kāaala ʻalaʻoliki.

Ka ʻōpala ʻōpala. A e koholā iki hou aku.

Hoʻopaʻa mākou i ka pā i paila a hoʻohui i ka pata iā ia, hoʻoheheʻe ʻia.

Hoʻohui i ka ʻekena i loko o ka wai no kahi mau minuke 2-3, e hoʻoulu mau.

A laila e hoʻohui i ka ʻala ʻoki.

E kāwili maikaʻi i ka ʻōpū kuʻi a me ka ʻoliki, a laila e ʻokiʻoki i nā hua i ʻoki ʻia i loko o ka pā.

E kāpīpī i nā hua i ʻoki ʻia i luna me ke kōkō paʻala.

A hoʻouna mākou i ke ʻikena e kālepa ʻia preheated i 180 degere no 7-10 mau minuke. Pono e ʻekemu ʻo Omelet i kēia manawa a loaʻa i kahi momona.

A laila lawe mākou i ka omelet me ka kikoo mai ka umu, hoʻokaʻalulu iki, ʻoki ʻia i loko o kaʻaha a lawelawe. ʻAno hoihoi! :)

Ka ʻai ʻana ma nā alaloa:

Ma kēia ʻanuʻu kiʻi ʻaʻelima holookoa no ka papa ʻaina ʻelua e kū pū ana me kahi kikoʻī hou, nā hua moa, ka ʻona (1 ʻaila ʻōpio), ka molo, ka paʻakai a me ka pepa ʻeleʻele. Ua hoʻoikaika ikaika wau i ka hoʻohana ʻana i ka pata, ʻaʻole ka aila ʻaila - ka ʻono a me ka ʻona o ka pā i pau ʻana i paia.

E holoi i nā lau o ka bayʻai hou ma lalo o ke kahe anuanu - hoʻokahi lau i ka manawa. Aia ka nui o ke one ma luna o lākou a hiki iā ia ke aphid - he mea leʻaleʻa inā hele ʻia nā ʻōpala i kēlā me kahi pā.

E ninini i ka waiʻala me ka wai i hoʻolapalapa ai i hoʻokahi mau minuke, i hiki ai ia ke palupalu a emi i ka nui.

A laila e hoʻokuʻi mākou i ka mākaʻu i ka sieve, a hoʻomoʻo ia i kahi liʻiliʻi, ʻīwī i waho me ko mākou mau lima a hiki i ka hoʻomānoʻu ʻana aʻe i koe.

I kēiaʻano, kau i ka pata a me ka ʻoliki i loko o ka pā, kahi e hoʻomaʻemaʻe a ʻokiʻoki i loko o ka hapalua o nā apo. E hoʻohuli i ke ahi a kāwele i ka ʻaliki i ka aila a hiki i ka lau.

Ua pīpī mākou i ka mākina i loko o nā ʻāpana a hiki ke maʻalahi ke ʻai aku ma hope.

Wehe i ʻelua mau hua moa i loko o kahi kīʻaha, paʻakai a me ka pepa e hoʻāʻo ai.

E kamaʻilio i nā hua me ka ʻula.

ʻO ka ʻala i loko o ka waiū ua iʻa - ʻono ia a nani a lilo i gula.

E hoʻohui i nā ʻāpana o ka spinach i ka ʻiki a kālai ʻia ma lalo o ka pā o ka uhi ma luna o ke aniani wela no ka mau minuke 2-3.

E lilo iho i loko o ka bay.

I kēia manawa hiki iā ʻoe ke ninini i nā hua moa.

Hoʻopili mākou i ka pā pan i kahi uhi a hoʻomoʻa i nā hua ma luna o ka wela wela no kahi mau minuke 5-7.

Mālama mākou i kēia kīʻaha maikaʻi a ʻoluʻolu loa i nā lau ʻai hou.

E noʻonoʻo i ka hoʻāʻo ʻana i kēia hua momona ʻono a me ka momona e hoʻonani ai i nā hua momona me ka sīkī a hauʻoli i kona ʻano ʻono.

Loaʻa a me nā ʻona

Manaʻo nā mea nui kaiʻai e hoʻomaka i ka lā me nā hua moa moa i kuke i nā ʻano like ʻole. Mālama ka omelet i nā waiwai waiwai a pau o nā hua - nā huaora A, C, D, E, nui o nā māmeka o nā huaora mai ka hui o B, me ka acid folic, e pono ai no ka hana a me ke kūlohelohe. ʻO ka Omelet no ka ʻaina kakahiaka e uhi ai i ka pono o ke kino no nā minuke e like me ka mannesium, potasiuma, hao, phosphorus, zinc a me nā mea ʻē aʻe. A ʻo nā protein a me nā waikawa amino i loko o ka omelet e kūpono no ka assimilation e ko mākou kino.

Ua helu ʻia ʻo Spinach ma ke ʻano ʻōlala lau, ma muli o kāna mau waiwai nui ua kapa ʻia lākou he superfoods. Hiki iā ʻoe ke papa inoa i nā waiwai pono o kēia lau o ka lau o nā mea ʻai i ka lōmaʻomaʻo, nā mea nui i ka ʻikepili o ka lutein, ka mea hao, ka vitamin K a me ka nui o nā minerala maikaʻi. Ke hoʻomau nei lākou ma hope o ka mālama ʻana i ka wela o ka spinach a ma hope o ka pale ʻana i ka ʻai.

Nā manaʻo kikoʻī

I mea e hiki ai i ka omelet me ke kākina i kū i ka manawa mua, pono ia e hoʻolohe i nā ʻōlelo a nā poʻe loea.

• ʻOi aku ka maikaʻi e koho i nā pua o ʻōpio, overgrown spinach, a laila e maopopo ʻole ʻaʻole ia he awaawa. Pono ka lau ʻāpala me ka lapuwale, ʻōpiopio ʻōuli ʻeleʻele.
• I ka wā hōʻiliʻili, hiki iā ʻoe ke waiho i luna i nā lau lauleau no ka hoʻohana ʻana i kēia wā, ʻaʻole pono kēia e hoʻopilikia i kāna mau pono momona. ʻAi maloʻo a maloʻo paha i nā lau lau. E hoʻoheheʻe ʻia ka wai mai kaʻuʻu i hoʻohemo ai, a hoʻomoʻoki ʻia i ka wai i hoʻolapalapa ʻia ma mua o ka kuke ʻana no ka 20-30 mau minuke, a laila ʻaki ʻia.
• ʻO ka mea mua, ua hoʻouna ʻia ka spinach i ka pā e kuke, a laila ʻo ka hua hua o ka ʻeke. Inā kuke ʻia ka ʻōpū i ka umu a i ʻole microwave, a laila e kāwili i nā lau a me nā hua.
• E lilo nā mea nani a Omelet inā e kuke ʻoe iā ia me kahi pani paʻa.
• Ma mua o ka hoʻomākaukau ʻana i kahi omelet, ʻoi aku ia e nānā i ka hou o ka hua, ʻokiʻoki iā lākou i loko o kahi ipu i hoʻokahi manawa - hiki ke ʻāʻī ʻoe i kahi mea ʻono ʻole i loko o nā hua me ka ola o kahi manawa i hala.
• Ke kū nei i kahi momona kūʻai, nā mākeke spinach e komo i nā ʻuhala o nā meaʻokoʻa a me nā mea kanu ʻē aʻe.
• Kuhi ʻia kahi kōkeke i ka passivation pōkole, mea maikaʻi ʻoi aku ka maikaʻi i ka pata.

Omelet me spinach - kahi kīʻaha e hoʻopili pū me ka uku o kēia mau mea nui ʻelua, ua mākaukau maʻalahi a maʻalahi. Hiki ke hoʻohui ʻia nā mea ʻē aʻe, e hāʻawi lākou i nā mea ʻala like ʻole i ka pā. E noʻonoʻo e kuke i ka omelet me ka spinach no nā ʻano ʻoniʻoni like ʻole.

Kākiko me ka waiū

Nā meaʻai no ka lawelawe:

• 2 mau hua liʻiliʻi
• ke kolu o ka ipu o ka waiū
• 1 mau huaʻala (10-12 leaflets) o ka spinach,
• ʻaila aila - 20 gram,
• pepa, ka paʻakai.

E noʻonoʻo i ke kaʻina kuke.

• E holoi i nā lau kuʻina, e hoʻomoʻo i ke kāwele, a hoʻolalapa paha me ke kāwele pepa. E hoʻokaʻawale i nā ʻāpana me ke pahi, a me ka lau, e ʻokiʻoki ʻana, ʻoki ʻia i nā ʻāpana ʻokiʻoki.
• Honu i ka aila kolo i loko o kahi pāla (a i loko o kahi kōwī), pata a ʻai paha - inā makemake ʻia. E hoʻomoʻi i ka kuʻu mōkī, e hoʻomoʻi ma luna o ka wela wela, no 4-5 mau minuke.
• I loko o kahi kīʻaha hohonu, hoʻomāʻoki i ka hua me ka whisk kīhuki, a laila e ninini i loko o ka waiū, paʻakai, ka ʻōpala, a inā makemake ʻia, ʻo ka manawa me ka kāwili ʻana i nā mea kanu.
• I ka palaoa i ka pālaʻi, e hoʻouna i ka wai waiū-waiu me ka spatula e hoʻokaʻawale kuana iā ia ma luna o ka ʻili holoʻokoʻa. Hoʻemi i ka wela a uhi.
• Hano a huli i ka nui a ʻaʻole pono. No 8-9 mau minuke i ke ahi, e ʻai ʻia ka omelet.

ʻO kēlā ʻeke kuʻuna a me ke kīkī, kākē ʻia me ka wai ʻala a i ʻole kime me nā mea kanu, ua mālama ʻia me kahi lālā o ka ciabatta a i ʻole ka lau Borodino.

Ma loko o ka mōʻī

Hiki ke kuke ʻia kahi omelette wikiwiki a wikiwiki me ka ʻaila ʻole ma ka microwave. ʻO ka omelet me ka kōpala a me ka pepa momona e like me ke ʻano ʻaʻa e hiki mai ana e nani loa no ka pau ʻana o ka pauka ʻaila i loko o nā hana. No laila, pono ʻoe:

• kamanane lālā - 8-10 lau,
• 1/2 ʻāpana kele momona kīwī
• hua - 3 puʻukū.,
• waiū - 60-70 ml,
• ʻO ka paumele palaoa (a i ʻole soda i hui pū ʻia me ka citric acid) - ma ke poʻo o kahi pahi,
• palaoa - 2 tbsp. huina
• ka paakai.

ʻO ka papa ʻaina ka helu o nā papahele.

• E holoi i nā greens spinach me ka wai, e lulu maikaʻi mai ka wai a hoʻolele maikaʻi paha me ka kāwele pepa.
• E ʻokiʻoki i ka hapalua o nā hua pepa ʻono i nā pahu liʻiliʻi.
• E ninini i nā hua manu, ka waiū, kahi pūpū o ka paila palaoa, ka paʻakai i loko o kahi pahu hohonu. E kāwili i ka ʻano kāwili me kahi kāwili, e hoʻomoʻi maikaʻi i ka palaoa i loko o ia mea a me ka hōʻoia ʻana ʻaʻohe o nā ʻalohi.
• I loko o kahi kīʻaha i hoʻolālā ʻia no ka kuke ʻana i ka umu microwave, e kau i kahi ʻano o ka pepa a me ka spinach, e ninini i ka wai me ka wai kīmī i kuhi ʻia.
• Kuke no 6-7 mau minuke ma ka mana microwave liʻiliʻi, kāpīpī i ka pā i pau me nā lāʻau hou.

E mahalo ka poʻe ʻelena o ka hapalua ikaika o ke kanaka i ke koho o ka omelet me ka pīkī a me ke kalo puaʻa, makemake ʻia ʻaʻole wale wale nō ka momona a maikaʻi, akā naʻe nō hoʻi i ka pāʻina kakahiaka. Hoʻomaka ʻia kekahi lawelawe lawelawe omelet mai nā huahana aʻe:

• he mauʻu spinach lau,
• 2 mau hua liʻiliʻi
• 2-3 mau pākaha o Bacon,
• kaila lauʻaila,
• hapalua hapala a i ʻole liʻiliʻi,
• ka paʻakai inā pono.

Hoʻokahi ka papa ʻaina i nā papa hana he nui.

• Holoi i nā lau spinach, lulu i ka wai, ʻoki i nā ʻokiʻoki. Hoʻokiʻoki a ʻoki ʻole hoʻi i ka momona.
• I loko o kahi pā parai i kahi mea liʻiliʻi o ka aila, kāwili i ke aniani a hiki i ka aniani.
• E hoʻokomo i ka pēpē i ke kōwai, ʻoki ʻia ma waena o 3-4 cm ākea.
• Ke kū ka ʻala o ka pēpī palaoa, huli i kēlā ʻaoʻao i kēia ʻaoʻao a kau i ka moʻi ma ka pā.
• E lūlū i nā hua a ʻokoʻa, ninini iā ​​lākou i loko o ka pā, e hoʻohui aku i ka paʻakai inā ʻaʻole pau ka paʻakai. Huli a hoʻāʻo paha i ka nui o ka pono.
• E hōʻemi i ka wela no ka kuke ʻana. Ma hope o 6-7 mau minuke, e mākaukau kahi kīʻaha momona a maikaʻi.

Me ke kō, ʻo kamato a me ke kāleka

No kahi mea lawelawe i ka ʻeke hāpū me ke kōkala, ke kō a me ke kāleka ʻoe e pono ai:

• 10-12 mauʻu hou a i ʻole ai hoʻi i kōpaʻa lau - 80-100 gram,
• 1 tbsp. he hapa o ka pata
• 2-3 mau hua
• 5 tbsp. punetē o ka waiu
• he poloka liʻiliʻi o ka mea paakiki - 40 mauʻu,
• 1 ka pākahi lahilahi nui
• hapalua o ke kao keʻokeʻo,
• paakai, pepeka.

E hoʻomaka kākou i ka hana kuke.

• E ʻokiʻoki i ka lau, maloo a maloʻo hoʻi i loko o nā ʻāpana ākea. E wehe i nā greens wai i hoʻohemo ai mai ka wai a ʻoki inā pono.
• Hoʻopili maikaʻi i ke kāleka, ʻokiʻoki i ka ʻokato i mau ʻāpana 2-3, kāwili i ke kīʻī.
• ʻIkeʻo i ke kāleka i loko o kahi pāʻai me ka ʻaila wela. Mālama koke ʻo Kiki i ke kāleka, ʻohe no ʻekolu mau minuke.
• E lulu i ka hua me ka ʻula, ninini i ka waiū iā lākou, ka manawa me ka paʻakai, ka pepa, ninini i ka tiikoa āpau.
• E ninini i ka hua manu a me nā mea kāwili i ka kōkō, hoʻokomo i nā ʻāpana o ka ʻōmato i loko o ke kāwili ʻana.
• Palapala a hoʻemi i ka wela. Hiki ke hoʻomaka ʻia ka mākaukau omelet i 5 mau minuke.

Kāwili kuono me ka chili a me ka avocado

I mea e hana hou ai i kahi omelet, hoʻohui i kahi avocado i hui pū me nā pepa chili wela. No kahi papa lau no ka omelet me ka spinach, chili a me avocado āu e pono ai:

• mākeke - i kahi hapa o 8-10 mau lau,
• 3 mau hua liʻiliʻi
• ke kolu o ka ipu o ka waiū
• Kāpoti liʻiliʻi liʻiliʻi.
• 1 laococado
• kaʻaila Cīkaila hou (ʻaʻohe hua) - 10 maupaʻa a i ʻole ʻulaʻula ʻulaʻula ma ke kihi o kahi pahi,
• 50 kaleka o ka wai paʻakai,
• 2-3 mau ʻoma ʻoma
• aila ʻaila
• ka paakai.

Kākau mākou i nā pae āpau o ka hoʻomākaukau.

• ʻOkiʻoki, holoi a maloʻo ka ʻala kōpala me ka pahi.
• ʻAno ʻeke me ka ʻili ʻole a me ka ʻala ʻala ʻia ka ʻōpala huki ʻia i loko o nā ʻāpana. E kāwili i ke kīʻī feta ma loko o nā cubes.
• Ua hoʻokaʻawale kākala ʻati i ka hapalua.
• E lulu i ka hua me ka waiū, nā mea ʻala, ka paʻakai. E hoʻokomo i nā pīpī chili a i ʻole nā ​​kāmele waiwai i loko o ka wai o ka waiū-waiū, a me nā pahu o ka avocado a me Brynza.
• I loko o kahi pā me ka aila wela, ʻalili i ka aniani ke kiko. A laila e ʻoki ʻia ka pīkī i ʻekolu mau minuke.
• E hoʻokomo i ka ʻākala cherry i ka māla i hoʻomākaukau ʻia a me ka kikoʻī a ninini koke i ka hua manu a me ka waiū me nā ʻāpana o ka avocado a me ka pākī feta.
• Hoʻopili i ka pākuhi, ma hope o he mau minuke 5-7 e mākaukau ka omelet.

Hoʻohana maikaʻi ʻia ka omelette spicy me nā pōpoki crispy a holoi ʻia me ka milkshake a i ʻole yogurt e hoʻonaninani i ke kīʻaha.

Ma kahi pā, hāpana me ka spinach e hui pū ʻia me ka pīni pā, nā pīni a i ʻole ka palaoa, me nā kūmato, nā māmato, ka lika. ʻO kahi ʻaina piha e lilo i kahi ʻōmua me ka spinach a me ka umauma moa i hānai. Hoʻokomo ka poʻe loea i ka meaʻai ʻai i ka omelet me ka spinach, ʻaʻole wale me nā ʻano pā like ʻole, akā hoʻohui pū i nā nati like ʻole - ka huʻa, nā ʻnaka, nā nini, nā pecans a i nā lāʻau sedera.

Hana ʻia e ka laʻana me nā kiʻi a me nā wikiō

ʻO nā hua iʻa me ka spinach - kahi kīʻaha maʻalahi maʻalahi a mākaukau i hana ʻia i ʻōlelo ʻia i loaʻa i nā lako i loaʻa. ʻO ka hui pū ʻana o nā hua iʻa a me ka mālamalama spinach i hoʻopaʻa ʻia i loko o ka waiū, i hoʻomoʻa ʻia me ka aniani i nā ʻala, ke kāleka a me nā mea ʻala - ʻo ia ka launa ʻana i ka kuke ʻana, akā lawe pū ʻia me kona ʻano momona a me ka momona ʻono mai ka ʻāʻī mua.

No ka lawelawe hoʻokalakupua, i ka ʻaina kakahiaka kakahiaka hoʻomaha loa, hiki i kēia koho ʻana i nā hua moa i kuke ʻia i ka umu, ma ka liʻiliʻi, ʻāpana liʻiliʻi, akā no ka pīhoihoi wikiwiki, kuke ma ka pā. Ma hope o ke kaʻina kuke ʻana, ʻaʻole iʻoi aku ma mua o 30 mau minuke, a ʻoliʻoli ka ʻono i kekahi ʻano. E ho'āʻo i kahi ho'āʻo!

No ka kuke ʻana, pono ʻoe i ia ʻano ʻano.

Lubricate i ka papa ʻaina me kahi papa o nā mane. Hiki iā ʻoe ke kuke i ka kīʻaha i loko o hoʻokahi pāina a i ʻole i nā kīʻaha kīʻaha mahele.

E hoʻomoʻa i ka wai 0,5 i luna o ka wela wela. ka aila ʻaila a me 1.5 tbsp pata.

E hoʻohui i nā aniani ʻokiʻoki i loko o nā apo aniani kahe. E hoʻomoʻi, kāwili i ke aniani no nā minuke 5, a hiki i ka palupalu.

Hoʻohui i kaʻaila keʻokeʻo a me nā kaila liʻiliʻi - ka pepa wela. E hoʻomoʻi i kahi kīlei 1 mau minuke.

E hoʻohui i nā lau spinach a hoʻomoʻi i ka ʻano kāwili no 2 mau minuke a hiki i ka palupalu.

E ninini i kaʻaila. Hoʻohui i ka paʻakai a me ka lepo ʻeleʻele i mea ʻono a hoʻomoʻo i ka kāwili i kahi wela liʻiliʻi no kahi mau minuke 2-3.

Hoʻopau i ka wela a hoʻoneʻe i ka ʻano hui i hoʻomākaukau ai i nā pā palaoa.

Hana i nā haʻahaʻa liʻiliʻi ma ka papakū o nā laupala a me ka kēkiki a ninini i nā hua i hoʻokahi.

E kau i ka hohola i loko o ka umu i hoʻomoʻa ʻia ma 200 kekelē a kuke i ka kīʻaha no 10-13 mau minuke, a hiki i ka mākaukau o ka hoʻomākaukau hua hua.