Nā Mea ʻAi kakahiaka ʻAi huaʻai olakino maikaʻi nāna e hoʻohui i ka protein i kāu kakahiaka

Anter

• ʻAmbkalakala hua manu Mekiko
• ʻO ka moa a me kaʻuala Hash me nā hua moa i kāwili ʻia
• 1-mau hua moa minuke
• Huamoa i ʻānai ʻia
• Huevos Rancheros
• Huamoa mahu
• ʻAno ʻaoʻao-i luna
• Frittata Italiana
• ʻO ka hua manuʻoki a me ka Tomato Sandwich me Pesto Mayonnaise
• Pīwī moa
• Huaka-White Muffin hehee
• Nānā no

Rich i loko o ka protein (ma kahi o 6 gram i kēlā me kēia) akā haʻahaʻa i nā calorie, hoʻomaka maikaʻi nā hua i kou lā. A no ka mea he mākaukau loa lākou, hiki iā ʻoe ke kiʻi a whip iā lākou i loko o nā ʻumikūmālua mau manaʻo ʻaina kakahiaka huaʻai olakino, e like me nā scrambles ʻono, burritos grab-and-go, a me nā mea hou aʻe.

No laila e lālau i kahi pahu pahu a hoʻomākaukau e hana i kāu kakahiaka i nā mea ʻono loa me nā ʻano hua ʻaina kakahiaka maikaʻi loa o ka hua moa.

ʻAmbkalakala hua manu Mekiko

E lawe i kahi hema o ka palena palena palena no kēia ʻaina kakahiaka huaʻai olakino e hele mai me kahi hoʻonui momona-momona mai nā pīni.

Nā mea hoʻohui

• 2 hua
• 1/4 kīʻaha ʻeleʻele kēpau
• 1 auneke tīhi cheddar
• 2 punetune salsa

Nā ʻōlelo aʻo

1. Hoʻopiʻi i nā hua 2 me 1/4 kīʻaha kēpau ʻeleʻele i holoi ʻia (holoi ʻia a ninini ʻia) a me 1 auneke hoʻoliʻiliʻi momona momona cheddar.
2. ʻO luna me 2 punetēpē salsa, a i ʻole e ʻono.

ʻO ka moa a me kaʻuala Hash me nā hua moa i kāwili ʻia

Hash iā ia! E hoʻohana ana kēia ʻaina kakahiaka momona olakino i kāu moa i koe o ka ʻaina ahiahi o ka pō nei.

Nā mea hoʻohui

• 2 punetēpō ʻaila ʻoliva puʻupaʻa
• 2 onion liʻiliʻi, ʻoki liʻiliʻi
• 1/4 teaspoon rosemary maloʻo
• 2 mauʻuala waena, ihi ʻia a ʻokiʻoki i mau pahu liʻiliʻi
• 1/3 kīʻaha wai
• 1 ʻāpana ʻāpana moa rotisserie ʻoki
• 1 punetune ka pata ʻole
• 4 mau hua
• 1/2 teaspoon ka paʻakai
• 1/2 teaspoon pepa lepo

Nā ʻōlelo aʻo

1. I loko o kahi kōkō nui, e hoʻōla i ka aila puna nui he 1 i ka wela mehana.
2. Hoʻomaʻa i nā aniani a palupalu, ma kahi o 5 mau minuke. Hoʻohui i ka rosemary a kuke i 1 mau minuke hou aʻe.
3. E hoʻohui i kaʻuala a me 1/3 kīʻaha wai; hoʻemi i ka wela i haʻahaʻa a kuke, uhi ʻia, a palupalu, ma kahi o 10 mau minuke.
4. Hoʻohui i nā koena 1 i ka aila, ka moa, a me 1/4 teaspoon i kēlā me kēia o ka paʻakai a me ka pepa i ka kōkō. Kuke, huli ʻana i kekahi manawa wale nō e ʻae i ka hash e pala maikaʻi, a hiki i ka wā o ka pōʻeleʻele loa o ke gula, ma kahi o 10 mau minuke. E hoʻololi i kahi pā.
5. E hoʻomehana i ka waiūpaka i ka pola.
6. Pāhaʻi i nā hua i loko o ka pā a me ka wā me ka paʻakai a me ka pepa i koe. E hoʻohana i kahi spatula e hoʻokala mālie a hāpai i nā kihi o ka hua manu.
7. Kuhi a ʻeleʻele nā ​​kihi a hoʻonohonoho mālie nā kikowaena hua manu, ma kahi o 5 mau minuke. E lawelawe ma luna o ka hash.

1-mau hua moa minuke

ʻO ke ala wikiwiki loa e kuke ai i ka ʻaina kakahiaka hua hua olakino maʻalahi me kāu microwave. (Inā ʻoe e hānai nei i kahi lehulehu, e hana i ʻumikūmālua mau hua manu paila i ka manawa hoʻokahi me kēia muffin pan hack.)

Nā mea hoʻohui

• 1 hua manu
• waiū (a i ʻole waiū koho)
• nā mea kanu a me nā mea ʻala, e ʻono

Nā ʻōlelo aʻo

1. Kuʻi i kahi hua manu me ka waiū, ninini i loko o ka mug-palekana mug, a wela no 60 kekona.
2. ʻO ka wā me nā mea kanu a mea ʻala paha, inā makemake ʻia.

Huamoa i ʻānai ʻia

ʻO kahi hua manu moa pono e hana i nā mea hoʻonani momona ma kahi ʻāpana o ka palaoa kālailai holoʻokoʻa-kau ʻia me ka avocado, natch. A ʻoiai kuke ʻia i ka wai, ʻo ka lawaiʻa kahi koho maikaʻi loa i ka hua ʻaina kakahiaka. E hōʻoia e hoʻohana i kahi hua manu hou no ka mea ʻoi aku ka maikaʻi o nā hua i hou. (E hoʻohuihui i kāu ʻaina kakahiaka me kēia mau hua ʻaina kakahiaka manuahi ʻaʻohe hua manu.

Nā mea hoʻohui

• 1 hua manu
• ʻO ka winika puna he 1

Nā ʻōlelo aʻo

1. Pāhaʻi ka hua i loko o kahi pā. E lawe mai i kahi ipu wai e hoʻolapalapa ai; hoʻemi i ka wela i ka haʻahaʻa. Hoʻohui i kahi punetune o ka vīnega, a laila hoʻoulu i ka wai e hana i kahi vortex.
2. E ninini i ka hua i loko o ka vortex a kuke no ʻekolu mau minuke, a i ʻole a hōʻea ka yolk i kāu doneness i makemake ʻia.

Huevos Rancheros

Lawe mai kēia hua ʻaina kakahiaka maikaʻi i ka wela. Inā makemake ʻoe i kāu pepa i ka ʻaoʻao tame, e hemo i nā ʻanoʻano a me nā iwi ʻaoʻao mai kou jalapeno. (ʻO kahi koho hua manu ʻokoʻa ʻē aʻe: Yeralma Yumurta, kahi meaʻai alanui Persian kaulana.)

Nā mea hoʻohui

• ʻEhu nonstick
• 2 tablespoons aila canola, māhele ʻia
• 1 kīʻaha ʻokiʻoki
• 2 kālika cloves, minced
• 1 pepa jalapeno, ʻeli ʻia
• 1 ka pepa bele omaomao, i okiia
• 1 14.5-auneke hiki i ka ʻōmato diced
• 2 punetēkē waina ʻulaʻula winika
• Hiki iā 1 15-auneke i nā pīniʻulaʻula, holoi a holoi ʻia
• 1/2 teaspoon kumina lepo
• 4 mau hua nui
• ʻO ka paʻakai 1/4 teaspoon
• 4 mau tortilla kulina
• 1/2 kīʻaha cheddar i ʻoki ʻia

Nā ʻōlelo aʻo

1. E hoʻomehana i ka moa. Kāʻei i kahi pepa bakena me ka spray nonstick.
2. E hoʻomehana i ka punetune 1 o ka aila i loko o ka pākeke nonstick nui ma luna o ka wela mehana-kiʻekiʻe; hoʻohui i ka ʻaka, kālika, jalapeno, a me ka pepa bele; kuke 5 mau minuke. E hoʻomoʻi i nā ʻōmato, ka vīnega, ka pīni, a me ke kumino; kuke, hoʻoneʻe i kekahi manawa, 5 a 6 mau minuke.
3. I loko o kahi pūkana nonstick, kāwili i nā hua me ka punetune wai 1 a me ka paʻakai.
4. E kau i nā tortillas ma ka pepa bakena, e palaki i nā ʻaoʻao ʻelua me ka aila i koe, a kau ma lalo o ka moa a hiki i ka manawa e ʻalani ai.
5. Wehe mai ka umu a me ka pale. ʻO luna me ka huʻi kōmato a me nā hua manu; e kāpīpī me ka tī.
6. E kau ma lalo o ka moa a hiki i ka hoʻoheheʻe ʻana o ka tī; lawelawe koke.

Huamoa mahu

ʻO ka mahuahi hua manu kahi cinch inā ʻoe e ʻimi nei i kahi ʻaʻaina kalori liʻiliʻi, maikaʻi i ka ʻaina kakahiaka (a ʻoi aku ka maʻalahi o ka hoʻomaʻemaʻe ma mua o ka hamo ʻana i ka yolk maloʻo mai ka pā palai). Hoʻohui, super-silky nā hopena.

Nā mea hoʻohui

• 2-3 mau hua
• 1 kīʻaha moa moa sodium haʻahaʻa (koho)

Nā ʻōlelo aʻo

1. Hoʻopiha i ka ipuahi mokuahi me ka hoʻopili ʻana o ka mokuahi me ka wai. E hoʻolapalapa.
2. ʻOiai e hele mai ka wai i kahi paila, whisk egg me ka wai a i ʻole ka moa moa haʻahaʻa. E hoʻohui i ka hui i kahi pola nui a i ʻole nā ​​kīʻaha pākahi. E hoʻemi i ka wela i kahi simmer, a kau i ke pola a i ʻole nā ​​kīʻaha ma luna o ka mokuahi. Uhi a kuke no 12 mau minuke, a i ʻole a hōʻea nā hua i ka doneness i makemake ʻia.

ʻAno ʻaoʻao-i luna

ʻO kahi hua hua lā ʻoluʻolu i luna e lawe i mau minuke wale nō e kuke. ʻOiai ʻoe ma laila, ʻokiʻoki i kekahi mau ʻuala a me nā mea ʻai e hoʻolei i loko o ka pā a kāwili i kahi wok stir-fry e hele pū me kāu ʻaina kakahiaka i hoʻopiha ʻia me ka protein.

Nā mea hoʻohui

• 1-5 mau hua
• ʻO ka paila kuke ʻaʻohe non o splash paha o ka aila

Nā ʻōlelo aʻo

1. E pīpī i kahi skillet me ka spray nonstick a hoʻohui i ka aila.
2. E lawe mai i ke kōkō i ka wela mehana, e pā i kahi hua i loko o ka pola, a kuke a hiki i ka hoʻonohonoho ʻana o nā keʻokeʻo, ma kahi o 3 mau minuke.

Frittata Italiana

Koho i kāu pīhoihoi ponoʻī me kēia ʻaina kakahiaka kakahiaka maikaʻi. Koho i nā hua holoʻokoʻa a i ʻole nā ​​keʻokeʻo wale nō. A laila, e hana iā lākou i ka momona i ka wā e hoʻomoʻa ai lākou, e hoʻoulu i ka Greek yogurt a i ʻole ka waiū cream.

Nā mea hoʻohui

• 1 1/2 mau kīʻaha hua manu keʻokeʻo (a i ʻole 6 mau hua manu holoʻokoʻa, eia hou aʻe ma kēlā mau yolks)
• 1/4 kīʻaha waiūpaʻa, palupalu (a i ʻole Greek yogurt maʻalahi)
• ʻO 1 mau kīʻaha maikaʻi loa i kālua ʻia i nā lā
• 4 lau i ka basil hou, ʻoki liʻiliʻi
• 4 ʻoki i ka palaoa palaoa piha, kālua ʻia
• ʻO ka paʻakai a me ka ʻeleʻele pahū e ʻono
• ʻEhu ʻaila kuke

Nā ʻōlelo aʻo

1. Whisk pū i nā hua, ka waiū waiū (a i ʻole yogurt), ka paʻakai, a me ka pepa.
2. E pīpī i kahi pūkana nonstick me ka ʻūlū kuke a hoʻomehana i ka pāpale. Hoʻohui i ka hui keʻokeʻo hua manu a kuke a hiki i ka manawa e hoʻomaka ai ke kau.
3. Hoʻohui koke i nā ʻōmato maloʻo a me ka lau basil. Uhi a kuke ma kahi o 2 mau minuke a i ʻole a paʻa pono nā hua.
4. E lawelawe: E hoʻoheʻe i ka frittata ma kahi papa ʻoki a ʻokiʻoki i ʻehā mau pā. E lawelawe i ʻelua mau wana a ʻelua mau ʻāpana toast ma kēlā me kēia pā. E hoʻonani me ka pepa a me ka basil hou hou.

ʻO ka hua manuʻoki a me ka Tomato Sandwich me Pesto Mayonnaise

No ka ʻaina kakahiaka maikaʻi, hiki iā ʻoe ke ʻai ma kāu pākaukau, e ʻohi i nā meaʻai no kēia sanwīwī a hoʻohui iā lākou i kou hiki ʻana i ke keʻena.

Nā mea hoʻohui

• 1 punetune mayonnaise
• 1 1/2 teaspoons basil pesto
• 2 ʻoki i ka palaoa palaoa piha
• 1 hua moa paʻakikī, ʻoki liʻiliʻi
• 1 ʻōmato liʻiliʻi, ʻoki ʻia a ʻoki ʻia
• Kosher a i ʻole ka paʻakai paʻakai a me ka pepa ʻeleʻele hou

Nā ʻōlelo aʻo

1. I loko o kahi pola liʻiliʻi, hoʻohui i ka mayonnaise a me ka pesto. E kau i ka paʻakai a me ka pepa e ʻono ai.
2. Hoʻolahalaha i ka hui ma kahi ʻāpana berena; uhi me ka hua manu, ʻōmato, a me ka berena i koe.

Pīwī moa

Maikaʻi ka BLT, akā ʻike ʻoe i ka mea ʻoi aku ka maikaʻi? A BET (bacon, hua manu, kamato). Hōʻalo i ka drive-through a hoʻāʻo i kēia homemade, ʻaila kakahiaka maikaʻi i kahi hakahaka. (Pili: 11 mau Mea ʻono Kakahiaka Makahiki Hou Hou)

Nā mea hoʻohui

• 2 ʻāpana kālua puaʻa (a i ʻole bacon mea kanu)
• 1 1/4 kīʻaha hua keʻokeʻo (aiʻole 6 mau hua manu a pau)
• 4 ʻoki i ka palaoa palaoa piha, kālua ʻia
• 1/2 kīʻaha cheddar i ʻoki ʻia
• 1 1/4 kīʻaha ʻokiʻoki, hua ʻia nā tōmato plum
• ʻO ka paʻakai a me ka ʻeleʻele pahū e ʻono
• ʻEhu ʻaila kuke

Nā ʻōlelo aʻo

1. E hoʻomāwīwī i nā mikini o nā pēpē no 3 mau minuke a hiki i ka hala. Hoʻokaʻawale.
2. ʻO Whisk pū i nā hua manu keʻokeʻo, ka paʻakai, a me ka pepa. Kāʻei i kahi pāpale nonstick me ka ʻūlū kuke a hoʻomehana i ka pāpale. E hoʻohui i ka hui keʻokeʻo hua. Kuhi a hoʻowalewale ma kahi o 1 1/2 mau minuke a i ʻole hoʻonohonoho ʻia ka hua keʻokeʻo.
3. No ka lawelawe: E puna i nā hua ma luna o ka toast. ʻO luna me ka paʻakai, ka puaa turkey, a me nā ʻōmato ʻokiʻoki.

Huaka-White Muffin hehee

Pili mākou i kēlā yolk, akā inā makemake ʻoe e hoʻonui i ka protein i loko o kāu ʻaina kakahiaka maikaʻi, e hoʻāʻo i kahi koho keʻokeʻo like me kēia sandwich.

Nā mea hoʻohui

• 3 hua keʻokeʻo
• Muffin English holoʻokoʻa
• 1/2 kīwī
• 1 ʻāpana tī cheddar
• 1 kōmato ʻoki

Nā ʻōlelo aʻo

1. Scramble 3 hua keʻokeʻo.
2. Uhi i ka hapalua o ka muffin English piha i ka palaoa me ka 1/2 kī spinach a me ka hapalua ʻē aʻe me 1 paʻi ʻāpana cheddar; ʻai a hiki i ka hoʻoheheʻe ʻana o ka cheese.
3. E hoʻomoʻi i nā hua a me kahi kōmato ʻoki 1.

Nānā no