E māʻona i kou ʻōpū me kēia Recipe Shakshuka Kaha holoʻokoʻa no Brunch

Anter

• ʻO Hearty Shakshuka me nā hua āpau
• Nānā no

Inā ʻoe i ʻike iā shakshuka ma ka papa kuhikuhi brunch, akā ʻaʻole makemake ʻoe e hopu kekahi iā ʻoe e nīnau ana iā Siri he aha ia, e ke keiki makemake ʻoe ua kauoha makapō ʻoe me ka nānā ʻole. ʻO kēia ipu i hoʻomoʻa ʻia me ka ʻomato kōmaʻoma nui e ʻauʻau ana i nā hua he la crème de la crème o nā meaʻai brunch.

Laki, ʻaʻole pono ʻoe e kali no nā hoʻolālā cafe cafe i ka lā Lāpule aʻe. Hiki iā ʻoe ke hana i kēia ma ka home ma lalo o 30 mau minuke. Eia kekahi, ʻo kēia ʻano meaʻai he hale mana meaʻai.

ʻO nā hua manu ke kumu kūʻai i kēia hana nui, a, inā ʻaʻole ʻoe he vegan, he mea paha i loaʻa iā ʻoe i loko o kāu pahu hau. ʻAʻole wale nā ​​hua manu i kahi kumu protein (e hele mai ana ma 6 gram i kēlā me kēia hua manu nui), hoʻopiha pū ʻia me 20 mau pakeneka o kāu waiwai i kēlā me kēia lā no nā huaora B e like me biotin, choline, a me pantothenic acid, i mea nui i kou ikehu, a me nā meaʻai e like me ka selenium a me ka molybdenum. (Inā ʻaʻole ʻoe he mau hua, akā ke ʻimi nei ʻoe i kahi kakahiaka kakahiaka nui-protein, e nānā i kēia mau manaʻo meaʻai hua manu ʻole.)

A ʻaʻole ia e shakshuka me ka ʻole o nā kōmato. Hoʻohana ʻia nā ʻōmato kēpau i kēia meaʻai a hoʻohuli maoli lākou i kēia pā i meaʻai hōʻoluʻolu olakino. He kumu akamai ka lycopene (he antioxidant ikaika e pale aku i nā radical manuahi e hiki ai ke hoʻoulu i ka maʻi kanesa a me ka maʻi puʻuwai). ʻOiai ʻo ka hui pū ʻana me ka ʻuala ʻōmato a me nā hua manu, ke nānā nei ʻoe i ʻoi aku ma mua o 18 kalama o ka protein a me kahi momona maikaʻi o nā mea kanu, aia nō hoʻokahi mea koʻikoʻi e hoʻomaikaʻi ai i kēia ʻano meaʻai shakshuka: nā kīʻaha piha.

ʻO ka hapa nui o nā hale ʻaina e lawelawe i kā lākou me kahi ʻāpana o ka baguette i kālua ʻia, he mea ʻono ia, akā ʻo ke koho ʻana i nā kīʻaha piha i hoʻomoʻa ʻia i loko o ke pā e hōʻoia i ke kaulike maikaʻi o kāu pā a e hoʻopiha a māʻona hoʻi iā ʻoe. Hoʻohana ʻia ʻo Quinoa ma aneʻi, akā hiki iā ʻoe ke hoʻohana i ka laiki pala, amaranth, a i ʻole ka bale. Manaʻo ʻo Chef Sara Haas, RDN, LDN, e hoʻonui i ka ʻono o kēlā me kēia kīʻaha holoʻokoʻa āu e koho ai (no kēia meaʻai a i ʻole kekahi mea ʻē aʻe) ma ka hoʻolapalapa ʻana i ka palaoa i loko o ka mea kanu, moa, a i ʻole ka pipi (ma mua o ka wai), e hoʻomoʻa i ka palaoa i loko o kahi kīʻaha. pan ma mua o ka kuke ʻana, a i ʻole e hoʻohui i kahi mea kanu hou e like me ka pā paʻi a i ʻole cilantro ma ka hopena.

ʻO Hearty Shakshuka me nā hua āpau

Hana: 2 mau lawelawe (ma kahi o 1 kīʻaha me 2 mau hua i kēlā me kēia)

Nā mea hoʻohui

• 1/2 kīʻaha quinoa (aiʻole ka palaoa piha i kohoʻia)
• 1 kīʻaha liʻiliʻi-sodium huʻu meaʻai
• 1/8 teaspoon ka paʻakai kosher
• 1/4 kīʻaha paʻi paʻi
• 1 wili lemon
• 1 aila ʻoliva puna
• 11/2 kīʻaha (2 oz) ʻokiʻoki
• 1 meakino (5 oz) bele pepa (kekahi kala), ʻokiʻoki
• 2 cloves kālika, ʻeli ʻia
• 1/2 teaspoon pepa ʻeleʻele
• 3/4 teaspoon ka mea ʻala Italia
• 1/8 teaspoon ka paʻakai kosher
• 1 hiki (28 oz) nā ʻōmato diced, ʻaʻohe paʻakai i hoʻohui ʻia
• 4 mau hua nui
• Nā ʻāpana pepa ʻulaʻula (mea hoʻonani koho)

Nā kuhikuhi

1. E hoʻomākaukau i ka palaoa holoʻokoʻa: ʻO ka toast quinoa i loko o ka skillet nonstick nui no kekahi mau minuke ma luna o ka wela liʻiliʻi. Wehe a waiho ʻia. E hoʻohui i ka hupa huaʻai i loko o kahi ipu liʻiliʻi a lawe mai i kahi maʻi. E hoʻohui i ka quinoa a me ka paʻakai kosher; hoʻouluulu. E hoʻemi i ka wela e puhū, a kuke ma kahi o 15 mau minuke a hiki i ka wā e komo ai nā wai āpau. E hoʻokuʻu me 1 teaspoon wai lemon hou a me ka paʻi paʻi.

2. E kau i ka skillet nonstick nui ma luna o ka wela wela. E hoʻohui i ka ʻaila ʻoliva, ka ʻaila, a me ka pepa bele. Kuke, hoʻowali i kekahi manawa, 5 a 7 mau minuke, a i ʻole a palupalu. Hoʻohui i kālika kālua ʻia, ka pepa ʻeleʻele, ka ʻāʻItalia, a me ka paʻakai kosher. E hoʻoulu a kuke no 2 a 3 mau minuke, a laila hoʻohui i nā ʻōmato. E hoʻohuli i ka wela i ka mean, uhi, a e kuke no 5 mau minuke.

3. Wehe i ka uhi a hana i ʻehā mau puka liʻiliʻi i ka hui kōmato me kahi spatula a i kahi puna. E haki pono i kahi hua manu i loko o kēlā me kēia puka, a laila uhi i ka pā. E kuke no 6 mau minuke a i ʻole paʻa paʻa ke keʻokeʻo a kau ʻia ka yolk, akā hemo. (Inā makemake ʻoe i kahi yolk paʻa, e kuke no 8 mau minuke.)

4. Wehe i nā ʻōmato a me nā hua manu mai ka wela. E hoʻokaʻawale i ka palaoa piha i waena o nā kīʻaha ʻelua a hana i kahi lua liʻiliʻi ma waenakonu. E kau i ʻelua mau hua a me ka hapalua o ka hui kōmato ma luna. Nanea

Recipe ʻoluʻolu Puke Kuke ʻO Fertility Foods: 100+ mau meaʻai e hānai i kou kino na Elizabeth Shaw, M.S., R.D.N., C.L.T. a me Sara Haas, R.D.N., C.L.T.

Nānā no