20 mau ala e ʻai ai iā Artichokes

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ʻO kekahi o nā huaʻai puna mua, ʻo nā artichokes he haʻahaʻa ka calorie, a ʻo kahi mea i kuke ʻia he 10 grams o ka fiber. Akā hiki i kēia mau ʻōmaʻomaʻo ʻono hōʻoluʻolu ke hoʻoweliweli a hoʻoweliweli hoʻi e hoʻomākaukau. Maʻalahi loa ka uahi ʻana (e aʻo pehea ma lalo), a i ʻole hiki iā ʻoe ke kūʻai i nā puʻuwai artichoke (piha i ka wai, ʻaʻole ka aila) a ʻoliʻoli iā lākou i kekahi o nā kuhikuhi aʻe.

1. ʻO Artichokes mahu

E ʻoki i lalo a luna i nā artichoke, a hemo i nā lau fibrous o waho. E hoʻokomo i loko o ka ipu hao, e hoʻonui i ka wai 1 iniha, a hoʻolapalapa. Uhi a mahu a hiki i ka palu palu, ma kahi o 25 mau minuke. No ka ʻai ʻana, e huki i nā lau mai ke koko a huki i nā lau ma waena o nā niho e wehe i ka ʻāpana pulpy ma lalo. E hoʻolei i nā lau. Ke hōʻea ʻoe i ka puʻuwai, e hoʻolei i ka choke fuzzy a ʻai i ka hapa i koe o lalo.

2. Artichoke Flatbread

E puhi mua i ka umu i 425 degere. E hoʻoheheʻe i 1 tortilla palaoa piha me 1 teaspoon aila ʻoliva. ʻO luna me 5 mau puʻuwai artichoke ʻokiʻoki a me 1/4 kīʻaha Parmesan cheese. Hoʻomoʻa a hiki i ke gula a me ka huʻa. Hana 1.

3. Artichoke Salsa

E hoʻohui i 1 kīʻaha puʻuwai artichoke ʻokiʻoki, 1 ʻoki ʻokiʻoki, 1/2 ʻokiʻoki ʻulaʻula ʻokiʻoki, 1 pepa jalapeno i ʻoki ʻia, a me 1 ʻokiʻoki ʻoki ʻia. E hoʻomoʻi me ka paʻakai e ʻono.

4. ʻO Artichokes pēpē i hoʻomoʻa ʻia

E hoʻomaʻamaʻa mua i ka grill. E hoʻokaʻawale i 5 mau artichoke pēpē i ka lōʻihi a hoʻolei me 1 punetune ʻaila ʻoliva a me 1 teaspoon paʻakai. E kuʻi no 2 a 3 mau minuke ma kēlā me kēia ʻaoʻao a hiki i ka ʻala a me ka crispy. Hāʻawi i ka 4 i ka 6 ma ke ʻano he meaʻai meaʻai.

5. Artichoke Cream Cheese

Hoʻohui 1 kīʻaha lowfat cream tī me 1/2 kīʻaha ʻoki artichoke puʻuwai.

6. ʻAiʻi-Stuffed Chicken umauma

E puhi mua i ka umu i 350 degere. Mele 2 mau umauma moa. Hoʻohui 1 kīʻaha artichoke naʻau, 1 teaspoon ʻaila ʻoliva, a me ka paʻakai e ʻono ai i ka mea hana meaʻai. E hohola i ka hui ʻana ma luna o ka moa a pelu ma luna o nā umauma. E ʻai no 35 mau minuke a hiki i ka piʻi ʻana o ka mahana o loko i 165 degere. Hana 2.

7. ʻO Artichokes Braised

Preheat umu i 375 kekelē. I loko o kahi kīʻaha casserole, hoʻolei i ka wai o 1 lemona, 1/2 kīʻaha waina keʻokeʻo maloʻo, 1 kīʻaha i kālai ʻia i nā ʻulaʻula i hoʻomoʻa ʻia, 1/2 kīʻaha i ʻohi i nā ʻoliva ʻōmaʻomaʻo, a me 5 puʻuwai artichokes. Braise 40 a 45 mau minuke a hiki i ka palupalu. Hāʻawi i ka 6 i ka 8 ma kahi ʻaoʻao ʻaoʻao.

8. ʻO Artichoke Pasta

Kuhi i ka 1 paona palaoa āpau a hiki i ka dente. E hoʻolei me 1 kīʻaha artichoke puʻuwai, 1/2 kīʻaha Parmesan cheese, a me 1 punetēpē ʻaila ʻoliva. Hana mai 4 a 6.

9. ʻO Soup Artichoke

E hoʻomāmā i ka ʻāpana moa haʻahaʻa-sodium. E hui me 2 mau kīʻaha artichoke puʻuwai a me ka paʻakai a me ka pepa. Hana mai 4 a 6.

10. Artichoke lāua ʻo Avocado Mash

Mash 1 avocado me 1 kīʻaha i ʻoki ʻia i nā puʻuwai artichoke. E kau me ka paʻakai a kau ma luna o ka palaoa palaoa holoʻokoʻa.

11. ʻO Artichoke Omelet

Whisk 1 hua moa a me 2 mau hua keʻokeʻo, a me ka paʻakai. E hoʻomoʻa i loko o ka omelet a me nā kīʻaha me 1 kīʻaha puʻuwai artichoke ʻokiʻoki.

12. ʻO Lowfat Artichoke Dip

E hoʻohui i 1 kīʻaha kilika momona haʻahaʻa me ka 1/2 kīʻaha i kēlā me kēia artichokes ʻokiʻoki a me ka spinach, 1 teaspoon paʻakai, a me 1 punetēpē ʻaila ʻoliva.

13. ʻO Egichoke Deviled Egg

Paʻa paʻa 6 hua. Hālua i nā hua moa a hemo i nā yolks i kahi pola. Hoʻohui i 1/2 kīʻaha Greek yogurt, 1 punetēpē Dijon mustard, 1 teaspoon paʻakai, a me 1 pinch cayenne pepa. Mash a hui pono. Hoʻi hou ka hui ʻana o ka paipu a i ʻole ke puna i loko o nā hua keʻokeʻo.

14. Mākala Tuna Kai Mediterranean

Hoʻohui 1 hiki ke ninini ʻia (hiki i loko o ka wai), 1/2 kīʻaha ʻoki artichoke ʻoki ʻia, 1/4 kīʻaha kīʻaha kōmi ʻia, 1/2 teaspoon paʻakai, 1 punetune wai wai lemonona, a me 1 ʻalani ʻoliva aila. E hohola ma waena o ka berena a lawelawe paha me nā mea pahū. Hana 2.

15. Artichoke Hummus

I kahi mea hana meaʻai, hiki i ka 1 ke holoi a ninini i nā pīpī me nā puʻuwai artichoke 1 kīʻaha, 1 teaspoon paʻakai, 1 punetēpō i kēlā me kēia saunu tahini a me ka aila ʻoliva, a me ka wai o 1 lemona.

PILI: Ke alakaʻi paʻa loa i ka Hummus Homemade

16. Quinoa-Stuffed Artichokes

Preheat umu i 375 kekelē. ʻO ka mahu 1 artichoke (e nānā i ka #1), ʻokiʻoki i ka lōʻihi, a wehe i ka ʻoki ʻoki. Hoʻohui 1 kīʻaha i kuke ʻia ka quinoa, 1 punetune aila ʻoliva, zest a me ka wai o 1 lemona, a me 1/2 kīʻaha feta tī. E hoʻomoʻa i ka artichoke ma kahi o 15 mau minuke a hiki i ka hoʻoheheʻe ʻana o ka paʻakai a ʻeleʻele iki ka quinoa. Hana 2.

17. Nā Paʻipaʻi Artichoke

E puhi mua i ka umu i 350 degere. E hoʻohui i 1 paona ʻiʻo puʻupuʻu ʻiʻo, 1 kīʻaha puʻuwai artichoke ʻoki ʻia, 1/2 kīʻaha haʻahaʻa momona, a me 1 teaspoon i kēlā me kēia paʻakai a me ka mea hoʻonani Old Bay. Hoʻohui i nā hui i loko o nā kinipōpō a kau i kahi pepa bakena i pīpī ʻia. E kālua no 12 a 15 mau minuke a hiki i ka ʻeleʻele a moʻa. Lawelawe 4.

18. ʻAi ʻAiʻi

ʻOkiʻoki 1 kīʻaha kēlā me kēia puʻuwai artichoke a me nā pickles dill. Hoʻohui.

19. Artichoke Quesadilla

E kāpīpī i kahi pā me ka ʻehu hoʻomoʻa nonstick a kau ma luna o ka wela mehana. E kau i 1 tortilla palaoa holoʻokoʻa i loko o ka pā. ʻO luna me 1/4 kīʻaha i kēlā me kēia puʻuwai artichoke ʻokiʻoki a me ka tī jack jack shredded. ʻO luna me kahi tortilla ʻē aʻe. Kuhi ma kahi o 3 a 5 mau minuke a hiki i ka hoʻoheheʻe ʻia ʻana a me ka tortilla. Flip a kuke i kahi ʻaoʻao ʻē aʻe i 3 a 5 mau minuke. Hana 2.

20. Nā Artichokes Stuffed Ola

ʻO nā artichokes i hoʻopaʻa ʻia he mea papa inoa inoa ma kēlā me kēia hale ʻaina ʻItalia, a ua hoʻopiha mau ʻia lākou me ka paʻakai, ka palaoa, a me ka pata. Eia kahi māmā a olakino mana o ka maʻamau.

Nā Pono:

4 artichoke holoʻokoʻa

1 lemona, hapalua

1 kīʻaha panko palaoa holoʻokoʻa

2 punetēpō ka waiūpaʻa ʻole

1 aila ʻoliva puna

1 kīʻaha pāʻakai ʻokiʻoki

1/2 kī tī Parmesan

Nā kuhikuhi:

Preheat broiler. E ʻoki i lalo a ma luna o nā artichokes, a wehe i waho o nā lau fibrous. E ʻoki i nā ʻaoʻao o nā artichokes me ka lemon. E hoʻonoho i ka artichokes lalo-ʻaoʻao i lalo i kahi ipuhao. E hoʻohui i 1 iniha wai a me 1/2 lemon, a lawe mai i kahi maʻi. E uhi a hoʻomoʻa a hiki i ka palupalu, ma kahi o 30 a 35 mau minuke. Wehe ʻia mai ka pā a hoʻomaloʻo loa.

Hui pu i ka panko, ka bata, ka aila ʻoliva, ka pāhiri, a me Parmesan a hiki i ke ʻano o ka crumble. E hoʻopili pono i nā lau artichoke me ka hui ʻana. E kau ma luna o kahi pepa bakena a e hoʻomoʻa i 4 a 5 mau minuke a hiki i ka browned a crispy. Lawelawe 4.

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