Iʻa & Pepeiao

Anter

• Nānā no

Hoʻomoʻa i ke kai Bass Remoulade me nā mea kanu a Roofen Julienned

Lawelawe 4

ʻOkakopa, 1998

1/4 kīʻaha Dijon mustard

2 punetune i hoemi-calorie mayonnaise

2 ʻōlika kālika, ʻulupā

1 kahi teaspoon winika winika

2 punetēpē minced parsley hou

2 lōkō waena

2 Nā artichoke o Ierusalema

2 mau kāloti waena

Nonstick cooking spray

1 teaspoon aila ʻoliva

4 4-auneke iʻa kīʻaha, cod a i ʻole nā ​​ʻāpana snapper (1" mānoanoa)

Hoʻomaʻa mua i ka umu i 400 * F.

E hana i kahi remoulade, hui ʻo Dijon mustard, mayonnaise, kālika, ka vīnega a me ka pāhiri i loko o kahi pola liʻiliʻi. Hoʻokaʻawale.

Wehe i nā aʻa, nā lau o waho, a me nā kiʻekiʻe mai nā leek. E holoi ma lalo o ka wai e anuanu ana. E ʻokiʻoki i nā ʻāpana julienne 2-ʻīniha. ʻO Peel Ierusalema artichokes, e hoʻohana ana i kahi pahi ʻoi. E ʻokiʻoki i nā artichoke a me nā kāloti i loko o nā ʻāpana julienne 2-ʻīniha.

Kāʻei i kahi pūkena nonstick nui me ka ʻehu kuke. Hoʻohui i ka aila, a kau ma luna o ka wela mehana a wela. Pākuʻi i nā leeks; kālua i 3 mau minuke, a i ʻole a palupalu wale. E hoʻohui iā Ierusalema artichokes a me nā kāloti; e kuʻi no 3-4 mau minuke, a hiki i ka palupalu. Wehe ʻia mai ka wela a waiho ʻia.

Hoʻonohonoho i nā iʻa iʻa i loko o kahi pā palai 1-quart pāpaʻu; hohola pono i ka huikau remoulade ma ka iʻa. ʻO luna me nā mea kanu. Uhi ʻia me ka pepa alumini, a hoʻomoʻa i nā minuke 15-20, a i ʻole a palupalu ka iʻa me kahi puna. E lawelawe me nā ʻāpana lemon.

Ka heluʻai pono no kēlā me kēia lawelawe: 318 calories, 6.5 g momona

Peppers Poblano i hoʻopili ʻia e ka pāpaʻi

Lawelawe 4

ʻAukake, 2004

Pākī kuke

1 paona ka ʻiʻo pāpaʻi hou

1/2 kīʻaha kawa momona momona

1/4 kīʻaha palaoa i hoʻomoʻa ʻia i ka palaoa

2 punetēpē

4 mau pepa poblano, hapalua a me nā ʻanoʻano

ʻElua puna tī i paʻi ʻia me ka tī Parmesan

Hoʻomaʻamaʻa mua i ka umu i 375 * F. Kāwele i kahi pā palai pāpaʻu me ka paila kuke.I loko o kahi kīʻaha liʻiliʻi, hoʻohui i ka ʻai pāpaʻi, ka ʻaila ʻawaʻawa, nā ʻōpala palaoa a me nā pepa ʻulaʻula i kālua ʻia. Hoʻohui mālie e hoʻohui, ke akahele ʻaʻole e uhaʻi i ka pāpaʻi. Hoʻopili ka puna crab i loko o nā pepa poblano hapalua a hoʻonohonoho i kēlā me kēia ʻaoʻao i ka pā. ʻO ka hoʻohuihui kiʻekiʻe me ka tī Parmesan. Uhi i ka ipu hao a kālua i 20 mau minuke. Wehe i ka foil a e hoʻomoʻa i 15 mau minuke hou, a palupalu nā pepa a hoʻomaka ka paʻakai e ʻeleʻele.

Ka heluʻai pono no kēlā me kēia lawelawe: 209 calories, 3 g momona, 1 g momona momona

ʻO Creole Shrimp Kabobs Me Couscous

Lawelawe 4

Iune, 2000

1 paona ʻōpala nui, ʻili a ʻiliʻili ʻia

1 punetune mea ʻala Creole

1 ʻakaiki Sepania, ʻokiʻoki i mau ʻāpana 2-ʻīniha

2 mau pepa bele ʻōmaʻomaʻo, ʻokiʻoki i nā ʻāpana 2-ʻīniha

16 mau ʻōmato cherry

1 kīʻaha couscous-palaoa holoʻokoʻa

ʻO ka paʻakai a me ka pepaʻeleʻele eʻono

E hoʻomoʻa mua i ka grill, grill pan a i ʻole broiler. I loko o kahi pola nui, e hoʻolei i ka ʻōpae i ka mea Creole i ka palaki. ʻO ka ʻōpae a me nā lauʻai ma nā skewers. (E hoʻopulu i nā skewers lāʻau no 5-30 mau minuke ma mua.) Hoʻomaʻa a ʻai paha i nā minuke 5-7, a ʻulaʻula a ʻōpala ka ʻōpala, huli i nā skewers i ka hapalua o ka manawa kuke.

I kēia manawa lawe mai i 1 mau kīʻaha wai i kahi paila. E hoʻoulu i ka couscous, e uhi a wehe i ka wela. E kū no 5 mau minuke. (E hoʻomoʻi i ka cilantro ʻoki, thyme a me chives inā makemake ʻia.) Hoʻohui me ka paʻakai a me ka pepa; lawelawe me nā kabobs.

Ka heluʻai pono no kēlā me kēia lawelawe: 311 calories, 1.7 g momona, 1 g momona momona

ʻO Miami Spice Shrimp a me ka palaoa lauʻai

Lawelawe 6

Iulai, 1997

1/4 kīʻaha paʻa wai wai tangerine paʻa, hoʻoheheʻe ʻia

2 aila puna ʻai

2 punetune wai lime

2 punetēpu wai

1/2 teaspoon maloʻo oregano

1/2 teaspoon kumina lepo

1/2 teaspoon ka paʻakai

1/4 teaspoon pepa ʻulaʻula lepo

2 paona medium shrimp, unpeeled

1 paona asparagus hou

3 ʻūpapa kuke kuni nonstick kōnō waena

6 mau ʻōmato plum liʻiliʻi, hapalua ka lōʻihi

6 mau kīʻaha spinach hou, ʻoki liʻiliʻi

Hoʻopulu i nā skewers ʻohe i ka mea neoneo no 30 mau minuke.

No ka hana ʻana i ka lole, hoʻohui i ka wai tangerine concentrate, ʻaila ʻaila, wai lime, wai, oregano, kumini, paʻakai a me ka ʻulaʻula i loko o kahi pahu. Uhi paʻa a hoʻoluliluli e kāwili. Hoʻokaʻawale. ʻO Peel a me devein shrimp, e waiho nei i nā huelo. Hulu me ka ʻaukā puna 1 i kahi pola liʻiliʻi. Uhi a hoʻomaʻalili i 30 mau minuke.

E ʻoki i nā ʻāpana lāʻau o ka asparagus. E ʻoki i nā wēlau o ka palaʻai, a ʻokiʻoki i ka hapalua o ka lōʻihi. E kau i ka asparagus a me ka palaʻai ma luna o ka pā a kāhili ʻia me ka ʻaukā 1 mau punetune. Kāʻei i kahi ʻūhū me ka ʻehu kuke, a kau ma luna o nā lānahu wela-wela.

E kau i nā skewers ʻōpae ma ka ʻūpā. Grill 1 1/2 a 2 1/2 mau minuke ma kēlā me kēia ʻaoʻao a hiki i ka ʻeleʻele a paʻa. Hoʻololi i kahi papa pāpaʻu a hemo i ka ʻōpae mai nā skewers. Kiola me ka punetune 1 o ka ʻaʻai salakeke. Hoʻokaʻawale.

ʻO Grill asparagus, ʻuala melemele a me nā hapalua kōmato no 5 a 7 mau minuke a i ʻole ʻeleʻele iki, huli hoʻokahi. E kiola i ka milo me 3 punetēpō o ka lole. E hoʻonohonoho i ka spinach ma luna o kahi pā, a kau i luna me ka ʻoʻo a me nā mea kanu. Hulu me ka lole i koe a lawelawe.

Ka heluʻai pono no kēlā me kēia lawelawe: 259 calories, 8 g momona, 1 g momona momona

ʻO Salmon Herb Roasted

Lawelawe 4

Iune, 2002

4 5-auneke nā kīʻaha salmon, ma kahi o 11/2 iniha ka mānoanoa

2 punetēpē Dijon mākeke

2 punetēpu o ka wai lemonona hou

1 punetēpē i hoʻoinu ʻia i kou thyme hou (a i ʻole 1 teaspoon maloʻo)

1 punetēpē minced rosemary hou (a i ʻole 1 teaspoon maloʻo)

1 teaspoon oregano maloʻo

1/2 teaspoon ka paʻakai

1/2 teaspoon pepa ʻeleʻele lepo

Pākī kuke

1 onioni melemele liʻiliʻi, ʻoki liʻiliʻi

2 mau tōmato, ʻoki ʻoki ʻia

E hana i ʻekolu a ʻehā mau ʻīniha ka lōʻihi, -ʻīniha ka hohonu, nā māwae like ʻole ma luna o kēlā me kēia ʻāpana salmon. I loko o kahi pā pāpaʻu, whisk pū me ka ʻumiʻumi, ka wai lemon, thyme, rosemary, oregano, ka paʻakai a me ka pepa. E hoʻohui i ka salemona a huli i ka ʻahuʻula i nā ʻaoʻao ʻelua. Uhi me ka wahī wahī a hoʻomaʻalili i 15 mau minuke. Reserve marinade. E puhi mua i ka umu a 450*F. Kāʻei i kahi pā palai pāpaʻu me ka paila kuke.

E hoʻonohonoho i nā ʻoki onion a me nā kōmato ma lalo o ka pā i hoʻomākaukau ʻia. E kau i ka salemona ma luna o ka ʻakaʻakai a me ka kōmato. E ninini i ka marinade i koe ma salemona.

E kālua no 10-15 mau minuke, a hiki i ka ʻāʻī ʻana o ka iʻa.

Ka heluʻai pono no kēlā me kēia lawelawe: 196 calories, 7 g momona, 1 g momona momona

Nānā no