ʻO ka ʻai ʻana o nā ʻeleʻele Seared-Free Gluten no ka ʻaina ahiahi

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• Nā Pan-Seared Scallops me Red Lentil a me Arugula
• Nānā no

Loaʻa ka manaʻo nui o ka umauma moa i ka wā e pili ana i ka protein wīwī, akā ʻaʻole ia me ka ʻole o kona mau hemahema.He mea maʻalahi ka moa i ka wili ʻana a hiki ke lilo maoli, ʻoiaʻiʻo, ʻoluʻolu. ʻO kaʻu hele ponoʻī inā makemake au e heʻe i nā mea he pan-seared scallops. ʻO kahi lawelawe ʻana o nā scallops o ke kai (ma kahi o ʻekolu a ʻehā paha) ma kahi o 100 mau kalori, a kiʻekiʻe i ka protein a haʻahaʻa i ka momona. ʻO ka scallops kekahi kumu nui o ka huaora B12, ka hao, a me ka zinc. (E pili ana: 12 mau manaʻo hoʻomākaukau i ka meaʻai ʻaʻole he moa kaumaha a me ka laiki)

Hiki iā ʻoe ke kūʻai i nā scallops hou a paʻa paha. E hoʻoheheʻe i nā scallops maloʻo i loko o kahi ʻeke ziplock i hoʻopaʻa ʻia i loko o ka friji no ʻehā a ʻeono hola. A i ʻole e wikiwiki i ke kaʻina hana ma ke kau ʻana i ka ʻeke i loko o ke pola wai anuanu i loko o ka pahu hau. Holo ma lalo o ka wai anuanu e holoi a paʻi pono me kahi kāwele pepa ma mua o ka kuke ʻana. (Pili: Citrus Sea Scallops no ka mea ʻaina awakea lā-pō ʻahaʻaina i)

Wikiwiki loa nā scallops e kuke. ʻO kēia kīʻaha kūpono i ka hale ʻaina me nā lentil ʻulaʻula i wāwahi ʻia a me kahi ʻaoʻao o nā ʻōmaʻomaʻo a me nā ʻōmato he mau minuke wale nō e hoʻomākaukau ai. Ma lalo o ka hapalua hola, hiki iā ʻoe ke loaʻa kahi protein kiʻekiʻe, puluniʻu kiʻekiʻe, ʻai ʻole gluten ma ka papa. Kūpono ia no kēlā mau pō ma hope o ka hoʻomaʻamaʻa ke makemake ʻoe i ka ʻaina awakea wikiwiki, akā ke manaʻo nei ʻoe ua ʻoi aku ka makua ma mua o ka burrito moa paʻa.

Nā Pan-Seared Scallops me Red Lentil a me Arugula

Hana 2

Nā mea hoʻohui

• 1/2 kīʻaha ʻulaʻula lentil, holoi ʻia
• 1 kīʻaha wai
• ʻO ka paʻakai kai a me ka pepa e ʻono ai
• 2 mau kīʻaha arugula
• 8 kōmato cherry, hapalua
• 1 aila ʻoliva puna
• wai o 1 lemona (e pili ana i 2 punetune)
• 1/2 paona kaiʻo hihiu
• ʻO ka paila kuke a i ʻole 2 punetēkē o ka pata a i ʻole ka aila ʻoliva
• 1/4 kīʻaha waina keʻokeʻo

Nā kuhikuhi

1. E ninini i nā lentila a me ka wai i loko o kahi kōpena. E hoʻolapalapa, a laila e hoʻohaʻahaʻa i ka wela. E uhi i ka ipuhao a hoʻomoʻa i nā lentil a hiki i ka palupalu, ma kahi o 10 a 15 mau minuke. E hoʻoulu i kēlā me kēia minuke e pale i ka hoʻopili ʻana. E kau i ka paʻakai a me ka pepa e ʻono ai. Hoʻokaʻawale.
2. I kēia manawa, e hui pū i ka arugula a me nā tōmato cherry me ka ʻaila ʻoliva a me ka wai lemon. E kau i ka paʻakai a me ka pepa e ʻono ai. Hoʻokaʻawale.
3. Hoʻomaʻamaʻa i ka ʻaila / pata i loko o kahi kōkō a i ʻole pākana ma kahi wela wela.
4. Hoʻohui i nā scallops i ka pā. Hoʻomoʻa a hiki i ka hoʻomaka ʻana i ka pala (ʻo ~ 2 a 3 mau minuke).
5. Huli a kuke a ʻeleʻele a ma ka ʻaoʻao ʻē aʻe (kahi ʻē aʻe ~ 2 a 3 mau minuke) a ʻaʻohe opaque wale nō ka scallops ma waenakonu. E kāpīpī me ka waina e hoʻopau i ka pā.
6. E kau i nā scallops ma luna o nā līlū ʻulaʻula e lawelawe koke.

Ka ʻike pili pono no kēlā me kēia lawelawe (ma o USDA supertracker): 368 calories; 25g protein; 34g mau kalapona; Puluniu 12g; 15g momona momona (2g momona momona)

Nānā no