Faʻafefe fualaʻau falai i le papala papaʻe sosi Faatasi ai ma le Burnt Garlic Brown Rice Recipe

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A e manaʻomia se mea ese e 'ai mai le masani Initia meaai, aemaise se mea e i ai le tele o kaliki tofo i le tutusa, taumafai Chef Anirudh Nautiyal fua o fualaʻau falai fualaʻau i papaʻe kalosi sosi ma susunu kaliki enaena araisa.

O lenei fua e matua maualalo lava i kalori, talu ai e tele tele fualaʻau o loʻo tuʻufaʻatasia ma le tuʻufaʻatasia o le enaena araisa. E mautinoa e te le toe salamo mulimuli ane.

Vaʻai i se auiliiliga laʻasaga-i le laʻasaga taualumaga i le auala e sauniuni ai falai fualaʻau fualaʻau papaʻe sosi ma fualaʻau karika enaena enaena i le fale.

Fuafua E: Chef Anirudh Nautiyal

Ituaiga o fua o fua: Aoga Aʻoga

Auauna: 2

• Broccoli ('otiʻoti i fugalaʻau) - ½ ipu

  Bok choy (tataina) - ½ ipu

  
  
  

  Pepe sana (tipi i le tasi inisi inisi) -. Ipu

  Karoti (tipi i ni inisi se lua) - ½ ipu

  Spinach - 1 ipu

  Kaliki (faʻapipiʻi) - 2 kulimi

  Masoa o le sana - 2 kulimi

  Araisa enaena - 1 ipu

  Luga aniani (tataina) - ¼th ipu

  Suauʻu olive - 2 tsp

  Fualaʻau fualaʻau - 1 ipu

Faʻafefea ona sauniuni

• 1. Muamua, matou te manaʻomia ni fualaʻau mo sauniuniga, o lea ia ao uma fualaʻau ma tuʻu ese.

  2. O fualaʻau o loʻo manaʻomia e faʻapea - karoti, broccoli, spinach, bok choy ma pepe sana.

  3. Ave se apa loloto loloto ma tuʻu fualaʻau uma i le aofaʻi manaʻomia i le apa.

  4. Fufulu fualaʻau uma ma tuʻu ese.

  5. Nei la, ave se isi ulo loloto poʻo se kuka ma tuʻu le araisa i totonu.

  6. Faʻatumu le kuka poʻo le apa i le 1 ipu vai.

  7. Teu le araisa enaena mo le kuka.

  8. Ave se isi apa ma faʻaaoga ni mea e le o pipii pe faʻaoga se 1 sipuni o le suauʻu i totonu o le apa e kuka ai.

  9. Faʻaopopo kaliki i le apa ma faʻapipi lelei. Nei, faʻaopopo le fualaʻau fualaʻau ma sana maseta.

  10. Faʻaopopo fualaʻau uma ma fetuʻunaʻi le faʻamanogi.

  11. Ave sina suauʻu ma falai le kaliki i totonu o le apa e tasi, seʻia oʻo ina enaena enaena. Lenei, ave le tutusa fafo ma tuʻu ese.

  12. Nei, toe ave se wuk, faʻaopopo le suauʻu ma ni araisa enaena ma aniani tautotogo, ma faʻauma ma le kalapu mu.

  13. Auauna i le paipa vevela ma fualaʻau.

  14. Ia mautinoa e teuteuina faʻalelei ma ia lelei ona tautua.

Faatonuga

• 1. Ia mautinoa ua fufulu uma fualaʻau i le vai aʻo leʻi faʻaaogaina.
• 2. O le kalapu susunu e masani lava ona falai kalapu.

Faʻamatalaga paleni

• Lautele tautua - 1 tautua
• Kaloriia - 229 kal
• Gaʻo - 2 g
• Polotini - 6 g
• Karbohidates - 47 g

Lau Hroscope Mo Taeao

Ia Iloa

Lafo Mai Ia Te AʻU I Le Imeli Faaali I Luga O Le Tulaga