Kūʻai hoʻokahi, ʻai i ka pule a pau

Anter

• ʻAʻohe Fuss, ʻAʻohe Muss
• Poakahi: Lemona moa me ka Ulaula a me ka Quinoa
• POALUA: Red Snapper me Asparagus a me Mint Couscous
• WEDNESDAY: Nā Kopa Lettuce Kaiwaena me ka ʻaʻahu Mint Yogurt
• PĀKĀ: ʻO Saladeta Spinach Mīkini me Cumin Chicken a me Quinoa
• Pōʻalima: Lemon-Asparagus Linguine me ka Italia Sausage Turkey
• Nānā no

ʻAʻohe Fuss, ʻAʻohe Muss

Papa inoa kūʻai:

4 mau umauma moa ʻole iwi ʻole (ma kahi o 2 paona)

4 mau kīʻaha ʻulaʻula (e pili ana i 1 1/2 paona)

1 paona haʻahaʻa-sodium ʻo ka sausage turkey Italia

2 ʻakaʻaka ʻulaʻula

4 kālika ʻōpuʻu

1 pūpū paʻi hou

1 pūpū radishes (e pili ana i 10 mau ʻōpala)

1 1/2 paona asparagus (ma kahi o 20 mau iʻa)

1 pūpū mint hou

1 kukama

12 auneke cherry tomato

1 poo Bibb letus

2 avocados

4 kīʻaha lau spinach pēpē

2 lemona

1 1/2 mau kīʻaha quinoa maloʻo

2 kēpau (15 auneke kēlā me kēia) piʻo haʻahaʻa-sodium pinto

1 kīʻaha couscous maloʻo

8 auneke linguine palaoa piha

1 ipu (6 auneki) nonfat Greek yogurt

NA MEA PANTRY:

Aila Olive

ʻO ka vīnega Balsamic

Kumino honua

ʻO ka pepa cayenne honua

paʻakai Kosher

Pepa ʻeleʻele hou

Poakahi: Lemona moa me ka Ulaula a me ka Quinoa

Lawelawe: 4

Ka manawa hoʻomākaukau: 5 mau minuke

Kuke manawa: 37 mau minuke

Nā Pono:

1 1/2 kīʻaha quinoa maloʻo

4 mau umauma moa ʻole ʻole ʻili (ma kahi o 2 paona), kēlā me kēia ʻoki ākea i 2 mau ʻoki ʻehā auneke

Wai o 1 lemona

2 teaspoons ka paʻakai paʻakai

2 punetēpō kumina lepo

5 punetune aila ʻoliva

1/2 onion ʻulaʻula liʻiliʻi, ʻeli ʻia

2 cloves kālika, ʻeli ʻia

1/4 teaspoon ka palaoa cayenne pepa

2 kini (15 auneke kēlā me kēia) low-sodium pinto beans, holoi a ninini ʻia

1 kahi teaspoon vīnega balsamic

1/2 teaspoon pepa ʻeleʻele hou

1/4 kīʻaha paʻi hou

4 radishes, ʻoki

Nā kuhikuhi:

1. Hoʻohui ka quinoa me 6 mau kīʻaha wai i loko o ka ipu hao nui a hoʻolapalapa ma kahi o ka wela waena. E hōʻemi i kahi simmer; e uhi a e kuke no 25 mau minuke. Wehe i ka wela a hoʻokaʻawale i 5 mau minuke. E hoʻokuʻu me ka ʻōpala a e hoʻololi i 2 kīʻaha i kahi pahu hau e hoʻomaha ai no ka ʻaina ahiahi o ka Pōʻalima.

2. I kēia manawa, e uhi i ka moa me ka wai lemon a kāpīpī me 1 1/2 teaspoons paʻakai. E hoʻohana i kou mau manamana lima e hamo i ka kumino, e ʻike pono i ka uhi ʻana i nā ʻaoʻao āpau.

3. E puhi i 3 punetēpē ʻaila ʻoliva i loko o ka pā nui ma luna o ka mean. Hoʻohui i ka moa i hoʻokahi papa a kuke no 4 a 5 mau minuke, a i ʻole ke gula. Huli a kuke i ka 4 a i ka 5 mau minuke a hiki i ka kuke ʻana. Wehe i ka skillet a hoʻokaʻawale ʻia e hoʻalili. E ʻohi i ka hapalua o ka moa (4 cutlets) a hoʻopaʻa i ka pahu hau no ka ʻaina ahiahi o ka Pōʻalima.

4. I loko o ka skillet hoʻokahi ma luna o ke kiʻekiʻe kiʻekiʻe, e hoʻohui i ke koena ʻaila ʻoliva a me ka ʻala ʻulaʻula. Kālua no 4 mau minuke. Hoʻohui i kālika a kuke no 1 mau minuke hou aʻe. E kau me ka paʻakai koena a me ka pepa cayenne. E hoʻohui i nā pīni pinto, ka vīneka, a me ka pepa; hoʻohui a lawe mai i kahi simmer. E hoʻoulu i 3 mau kīʻaha quinoa i hoʻomākaukau ʻia, e hoʻoneʻe i ka wela, a hui pū me ka pā paʻi. Wehe i nā mea āpau akā 1 1/2 mau kīʻaha o ka hui quinoa; e maalili, a laila e hoʻopaʻa i ka pahu hau no ka ʻaina ahiahi o ka Pōʻakolu.

5. E mahele like i ka moa a me ka hui quinoa ma na papa eha. E hoʻonani me nā ʻāpana radish a lawelawe.

Ka heluʻai pono no kēlā me kēia lawelawe: 302 calories, 10g momona (1g saturated), 20g carbs, 32g protein, 5g fiber, 54mg calcium, 3mg iron, 424mg sodium

POALUA: Red Snapper me Asparagus a me Mint Couscous

Lawelawe: 4

Ka manawa hoʻomākaukau: 5 mau minuke

Kuke manawa: 12 mau minuke

Nā Pono:

1/4 kīʻaha aila ʻoliva

1/2 kīʻaha ʻokiʻoki i ka pāhiri hou

1/2 ʻala ʻulaʻula liʻiliʻi, ʻoki ʻia

4 mau ʻūlū snapper ʻulaʻula (ma kahi o 1 1/2 paona)

1/2 teaspoon paʻakai kosher

1/2 teaspoon pepa ʻeleʻele hou

1/4 teaspoon ka pepa cayenne

1 1/2 paona asparagus (ma kahi o 20 mau iʻa)

1/4 teaspoon ka paʻakai kosher

1 kīʻaha couscous maloʻo

1 punetune i ʻoki ʻia i ka mint hou

Wai o 1/4 lemona

Nā kuhikuhi:

1. E puhi i ka aila i loko o ka skillet nui ma luna o ka wela wela. E hoʻomoʻi i ka pāhiri a me ka ʻaka a kuke, e hoʻonoe pinepine, ma kahi o 4 mau minuke, a i ʻole a palupalu ka ʻaka.

2. ʻO ka snapper kau ma nā ʻaoʻao āpau me ka paʻakai, ka pepa, a me ka pepa cayenne. E hoʻohaʻahaʻa i ka wela i ka waena a waiho i nā iʻa i kahi papa like ma luna o nā aniani a me ka pāhiri. Uhi a waiho i ka mahu no 5 mau minuke, a i ʻole a moʻa. Hoʻololi i kahi pā, uhi me ka pepa, a hoʻokaʻawale ʻia.

3. Hoʻohui i ka asparagus i ka skillet like me ka wai punetune 2. Kuke, wehe ʻole ʻia, no 3 a 5 mau minuke, a hiki i ka ʻōmaʻomaʻo ʻōmaʻomaʻo a palupalu. Wehe i nā koʻokoʻo 6, hoʻokaʻawale e hoʻomaʻalili, a laila wahī a hoʻomaʻalili no ka ʻaina awakea o ka Pōʻalima.

4. I kēia manawa, lawe mai i 1 1/2 mau kīʻaha wai i kahi paila i loko o ka ipu kai, a laila e hoʻoulu i ka paʻakai a me ka couscous. Uhi, hemo mai ka wela, a kū i 5 a 7 mau minuke a hiki i ka wā e komo ai nā wai āpau. E hoʻomoʻi me ka mānoanoa, e hoʻoulu i ka mint, a me ka manawa e ʻono ai me ka paʻakai inā makemake ʻia.

5. E hoʻokaʻawale i ka couscous, snapper, a me ka onion i waena o nā pā ʻehā. E kaomi i kahi liʻiliʻi o ka lemon ma luna o ka iʻa a lawelawe me ka asparagus.

Ka heluʻai pono no kēlā me kēia lawelawe: 494 calories, 18g momona (3g saturated), 40g carbs, 43g protein, 4g fiber, 74mg calcium, 3mg hao, 365mg sodium

WEDNESDAY: Nā Kopa Lettuce Kaiwaena me ka ʻaʻahu Mint Yogurt

Lawelawe: 4

Ka manawa hoʻomākaukau: 10 minuke

Kuke manawa: ʻAʻohe

Nā Pono:

1/2 kīʻaha nonfat Greek yogurt

Wai o 1/4 lemona

1 teaspoon kumine lepo

2 punetēpē i ʻokiʻoki ʻia i ka mint hou

1/2 ʻuala ʻulaʻula liʻiliʻi, ʻoki maikaʻi ʻia

1/2 kukama, ihi a ʻokiʻoki ʻia i nā ʻāpana 1/4-ʻīniha

6 auneke (ma kahi o 1 kīʻaha) kōmato cherry, hapalua

1/8 teaspoon pepa cayenne

1 kīʻaha kosher paʻakai

1 pine pepa ʻeleʻele hou

1 poʻo lettuce Bibb (8 mau lau nui)

2 mau kīʻaha pinto a me ka quinoa (mai ka ʻaina awakea o ka Pōʻakahi)

1 avocado, pitted a ʻoki ʻia i loko o nā ʻāpana lahilahi

Nā kuhikuhi:

1. I loko o kahi kīʻaha liʻiliʻi, e hui pū i ka yogurt, ka wai lemon, kumini, a me ka mint; hoʻokaʻawale.

2. I loko o kekahi pola, e hoʻopili i ka ʻakaʻula, kukama, a me nā ʻōmato. E hoʻonui i 2 punetēpē i ka yogurt dressing, ka pepa cayenne, ka paʻakai, a me ka pepa a hoʻoulu e hui; hoʻokaʻawale.

3. E kau i 2 mau lau lettuce ma kēlā me kēia pā o ʻehā. E kāpī i ka 1/4 kīʻaha quinoa i loko o kēlā me kēia. E mahele like i ka hui kukama ma luna o nā lau a ma luna me nā ʻāpana avocado. E lawelawe me nā lole keu aʻe ma ka ʻaoʻao.

Ka heluʻai pono no kēlā me kēia lawelawe: 272 calories, 10g momona (1g saturated), 37g carbs, 12g protein, 10g fiber, 118mg calcium, 4mg iron, 154mg sodium

PĀKĀ: ʻO Saladeta Spinach Mīkini me Cumin Chicken a me Quinoa

Lawelawe: 4

Ka manawa hoʻomākaukau: 8 minuke

Kuke manawa: ʻAʻohe

Nā Pono:

3 punetune aila ʻoliva

1 ʻalani puna balsamic

1 punetune maʻemaʻe ʻole Greek yogurt

2 mau kīʻaha i hoʻomākaukau ʻia quinoa (mai ka ʻaina awakea o ka Pōʻakahi)

4 kīʻaha lau ʻōmio pēpē

1/2 ʻakaʻaka ʻulaʻula, ʻoki liʻiliʻi

4 ʻoki moa moa (mai ka ʻaina ahiahi o ka Pōʻakahi), ʻoki ʻia

1/4 teaspoon ka paʻakai kosher

1/4 teaspoon ka pepa ʻeleʻele hou

1 avocado, pitted a ʻoki ʻia

6 radishes, ʻoki liʻiliʻi

Nā kuhikuhi:

1. I loko o kahi pola liʻiliʻi, e kuʻi i ka ʻaila, ka vīnega, a me ka yogurt. Hoʻokaʻawale.

2. I loko o kahi pola waena, e hoʻohui i ka quinoa, ka milo, onion, a me ka moa. ʻO luna me kaʻaʻahu a hoʻolei i ka lole. ʻO ka wā me ka paʻakai a me ka pepa, a laila pelu i ka avocado. E ʻono a hoʻohui hou i ka paʻakai a me ka pepa inā makemake ʻia.

3. E mahele like i ka salakeke ma waena o nā papa ʻehā a hoʻonani ʻia me nā radishes i ʻoki ʻia. E lawelawe koke.

Ka heluʻai pono no kēlā me kēia lawelawe: 515 calories, 26g momona (4g saturated), 36g carbs, 35g protein, 10g fiber, 100mg calcium, 5mg iron, 569mg sodium

Pōʻalima: Lemon-Asparagus Linguine me ka Italia Sausage Turkey

Lawelawe: 4

Ka manawa hoʻomākaukau: 10 minuke

Kuke manawa: 10 minuke

Nā Pono:

8 auneke linguine-palaoa piha 1 aila ʻoliva aila

2 cloves kālika, ʻeli ʻia

ʻO ka wai o ka lemon 1/2

1/2 teaspoon ka paʻakai kosher, me nā mea hou aʻe e ʻono ai

6 mau ʻōpala i hoʻomoʻa ʻia i ka asparagus (mai ka ʻaina awakea o ka Poʻalua), ʻoki ʻia i mau ʻāpana iniha

1 paona haʻahaʻa sodium Italian turkey sausage

6 auneke cherry tomato

Pepa ʻeleʻele hou

Nā kuhikuhi:

1. E lawe mai i kahi ipu nui o ka wai paʻakai māmā i kahi pala. E hoʻohui i ka linguine a e kuke no 8 a 10 mau minuke a hiki i ka al dente. Mālama ʻia i 1/2 kīʻaha wai pasta, a laila kahe noodles.

2. E hoʻihoʻi i ka pasta i loko o ka ipuhao a hoʻolei me ka aila ʻoliva, kālika, wai wai lemona, 1/2 ka teaspoon paʻakai, a me ka asparagus; hoʻopau i ka wela.

3. I kēia manawa, hoʻomehana i kahi pūkena nui ma luna o ka sausage medium-high a brown ma nā ʻaoʻao āpau. E hoʻohui i ka wai pasta i mālama ʻia a e kuke no 5 mau minuke a i ʻole a ʻulaʻula hou. Wehe i ka sausage mai ka skillet a ʻokiʻoki i 1/2-iniha ka mānoanoa.

4. Hoʻololi i ka pasta i ke kōkō a hoʻolei me nā wai momona. Hoʻohui i nā sausage i kālai ʻia i ka skillet me nā ʻōmato. E ʻono me ka pepa a lawelawe koke.

Ka heluʻai pono no kēlā me kēia lawelawe: 434 calories, 17g momona (4g saturated), 46g carbs, 27g protein, 7g fiber, 13mg calcium, 4mg iron, 332mg sodium

Nānā no