Ka Huamoa Maikai

Anter

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Mai ka poʻe Peresia i ka poʻe Helene a me ko Roma, ua hoʻolauleʻa ka poʻe ma nā makahiki āpau i ka hōʻea ʻana o ka puna me nā hua manu - kahi kuʻuna e hoʻomau ʻia i kēia mau lā a puni ka honua i ka wā Easter a me nā ʻahaʻaina mōliaola.

Akā, ua nalowale nā ​​hua manu i ko lākou luster i nā makahiki 1970 i ka wā i hoʻomaka ai nā kauka e ʻōlelo kūʻē iā lākou no ka nui o ka cholesterol kiʻekiʻe. I kēia manawa, hāʻawi ka poʻe meaʻai meaʻai i kēia meaʻai maʻamau i kahi manawa lua. Ua ʻike ʻia kahi noiʻi ma ke Kulanui ʻo Harvard i hiki i nā kānaka olakino ke ʻai i ka hua manu i ka lā me ka hoʻonui ʻole i ko lākou pilikia i ka maʻi puʻuwai a i ʻole ka hahau. "ʻO ka nui o nā hua āu e ʻai ai e pili ana i kou olakino baseline," wahi a Josephine Connolly-Schoonen, MS, RD, he kauka lapaʻau kōkua kōkua i ka lāʻau lapaʻau ʻohana ma ke Kulanui o New York ma Stony Brook a me ka mea kākau o Lose Weight Permanently With the Bulls -Eye Food Guide (Bull Publishing, 2004). "Inā loaʻa iā ʻoe ka LDL kolesterol kiʻekiʻe, a laila ʻai i nā hua me ke akahai - a ʻelua a ʻekolu paha mau hua holoʻokoʻa i kēlā me kēia pule. Inā ʻaʻole [loaʻa iā LDL kiʻekiʻe], ʻaʻohe kumu e kaohi ai i nā hua."

Ua hoʻoneʻe ʻo Connolly-Schoonen i nā hua i kahi ʻāpana liʻiliʻi i kāna alakaʻi meaʻai. ʻO ke kumu: he kiʻekiʻe lākou i ka protein a waiwai i nā antioxidants lutein a me zeaxanthin (ʻelua i loaʻa i ka yolk), ka mea e pale ai i ka maka mai ka degeneration pili i ka makahiki. Akā ʻo ka mea ʻoi loa, he 70 wale nō calories a me 6 gram o ka protein i kahi hua manu. No laila, e hoʻokaʻawale i kāu hua manu phobia a hauʻoli i kēia meaʻai momona momona!

Crustless Mushroom a me Asparagus Quiche

Lawelawe 4

Ka manawa hoʻomākaukau: 5 mau minuke

Ka manawa kuke: 16-18 minuke

Nutrition note: ʻOiai e loaʻa ana i kēia kīʻaha he 55 pakeneka o kāna mau calorie mai ka momona, he haʻahaʻa ka momona a me ka momona momona. ʻO nā quiches kuʻuna maʻamau 30-40 mau momona o ka momona no kēlā me kēia lawelawe, ʻo ka hapa nui o ia mea i momona; ʻO kā mākou mana he 15 grams wale nō o ka momona, ma lalo o ka hapalua o kēlā mau momona.

Pākī kuke

1 onioni liʻiliʻi, ʻoki ʻia

4 mau lāʻau asparagus, ʻoki a ʻokiʻoki ʻia i mau ʻāpana 1/4-ʻīniha

1 kīʻaha keʻokeʻo ʻoki ʻoki ʻia

6 mau hua nui

1/2 kīʻaha waiu momona haʻahaʻa

1/2 kīʻaha lowfat kaʻaila kawa

1/4 teaspoon paprika

Pinch o ka nutmeg

ʻO ka paʻakai a me ka pepa eʻono ai

3 ʻāpana kīʻaha Swiss haʻahaʻa momona, ʻoki ʻia

E kāpīpī i kahi skillet nonstick me ka paila kuke a hoʻohui i nā aniani a me ka asparagus. E hoʻomoʻa i ka wela waena 2-3 mau minuke a hiki i ka hoʻomaka ʻana e palupalu nā mea kanu. E hoʻonui i nā halo a e kuke no 1-2 mau minuke.

I kēia manawa, e hui pū i nā hua, ka waiū a me ka ʻaila ʻawaʻawa i loko o ke pola. E hoʻohui i ka paprika, nutmeg, paʻakai a me ka pepa a hoʻokaʻawale ʻia. E uhi i ke aniani a i ʻole ke kīʻaha pāpaʻi me ka ʻūhā kuke a hoʻohui i nā mea kanu i kuke ʻia, e pālahalaha like. E ninini i ka hui hua manu ma luna, a laila kāpīpī me ka cheese. Uhi i ka ipu me kahi poʻi a i ʻole me ka kāwele pepa a me ka hawewe ma ke kiʻekiʻe no 8 mau minuke. Wehe a ʻae e kū, uhi ʻia, no 5 mau minuke hou aku.

Helu meaʻai no kēlā me kēia lawelawe (1/4 o quiche): 249 calories, 55% momona (15 g; 7 g saturated), 13% carbs (8 g), 32% protein (20 g), 356 mg calcium, 1.5 mg hao, 1 g puluniu, 167 mg sodium.

ʻOpiʻi hua moa ʻala

Hana 2

Ka manawa hoʻomākaukau: 5 mau minuke

Ka manawa kuke: 12 minuke

4 mau hua, paila paila a ʻili ʻia

ʻO ka mayonnaise mālamaka punetune 1

1/4 teaspoon Dijon mākeke

1/8 teaspoon ka pauka chili

ʻO ka paʻakai e ʻono

1 kīʻaha arugula pēpē hou, holoi a holoi maloʻo

2 ʻōwili tortilla palaoa piha

1/2 ka pepa bele ʻulaʻula liʻiliʻi, cored, seeded a ʻokiʻoki ʻia i ʻāpana lahilahi

Eʻoki i nā hua i loko o ke pola a hoʻonui i ka mayonnaise a me ka sinapi. E hui maikaʻi me ka ʻōpala a hiki i ka hui ʻana o nā meaʻai a pau. E hoʻomoʻi i ka pauka chili a me ka paʻakai a hui hou.

No ka hui ʻana i kēlā me kēia ʻōwili, kau i ka hapalua o ka arugula ma kahi tortilla. ʻO luna me ka hapalua o ka huʻi hua manu a pālahalaha ma luna o ka arugula me ka kua o ka puna. E kau i ka hapalua o ka pepa bele ma luna o ka salakeke hua. E hoʻopili i nā ʻaoʻao tortilla i waenakonu, a laila e ʻōwili i ka hapalua o ka tortilla mai ou aku. E lawelawe, ʻoki i kēlā me kēia wahī i ka hapalua ma ka diagonal.

Helu meaʻai no ka lawelawe 337 mg sodium.

Sopa Huʻu Huamoa ʻAno ʻItalia

Lawelawe 4

Ka manawa hoʻomākaukau: 5 mau minuke

Ka manawa kuke: 5 mau minuke

ʻO kēia māmā, ʻoluʻolu, a me ka waiū sup, i ʻike ʻia ma ʻItalia ma ke ʻano stracciatella, pālua ʻia nā hua me kekahi puna punahele ʻē aʻe, nā peas pale hou.

4 kīʻaha ʻaʻole momona, ka hupa moa haʻahaʻa-sodium

2 mau hua nui ma ka mahana wela

1/4 kīʻaha Parmesan i kālai ʻia

1 punetēpē minced hou parsley

1 punetune wai lemon hou

ʻO ka paʻakai a me ka pepa eʻono ai

Pinch o ka nutmeg

1/2 kīʻaha hoʻopaʻa i nā pī

4 mau ʻōwili palaoa holoʻokoʻa

E ninini i ka moa moa i loko o ka ipu hao a lawe mai i kahi simmer ma kahi wela mehana. I kēia manawa, e kuʻi i nā hua, ka Parmesan cheese a me ka pāhiri i loko o kahi kīʻaha hui. Ke hoʻohana nei i kahi whisk, e hoʻoulu ikaika i ka broth i ka uaki a ninini mālie i ka hui hua. E hoʻohui i ka wai lemon, ka paʻakai, ka pepa a me ka nutmeg. E hoʻomoʻi i ka peas hou a me ka ladle i loko o nā pola kīʻaha. E lawelawe me ka ʻōwili palaoa piha.

Helu meaʻai no ka lawelawe ʻana (1 kīʻaha sopa, 1 ʻōwili palaoa holoʻokoʻa): 221 kaloli, 39% momona (10 g; 1 g saturated), 33% mau kalapona (19 g), 28% protein (16 g), 49 mg calcium, 1 mg hao, 3 g fiber, 394 mg sodium.

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