Melemo ea Bophelo ea Ahi Tuna Poke le Kamoo U ka e Etsang
Haeba u rata sashimi kapa ceviche, u tla rata poke, mokhoa oa setso oa Hawaii oa ho lokisetsa litlhapi tse tala. Lentsoe 'poke' (lipina tse nang le 'ho loka') le bolela tlhapi e khaotsoang ka likotoana tse nyenyane. Poke ea setso e nkoa ka letsoai la Hawaii, linate tsa leoatle le fatše tse hahiloeng ka maoatle tse entsoeng ka inamona.
Histori ea Poke
Ho ea ka rahistori oa lijo Rachel Lauden bukeng ea hae ea The Food of Paradise: Ha a hlahloba Culinary Heritage ea Hawaii, ha ho hlakile hore ha poke e fetoha sejana sa tlhapi sa tlhapi.
Le hoja ba Hawaii ba 'nile ba thabela litlhapi tse tala hammoho le letsoai le nako e telele ka nako e telele, ho buuoa ka lekhetlo la pele ho bukeng ea cookbook ho etsahetse bohareng ba bo-1970.
Melemo ea Bophelo bo Botle
Ha u ntse u ka fumana li-octopus tse phehiloeng kapa mefuta e meng ea litlhapi, tuna ea ahi ke eona e tloaelehileng ka ho fetisisa e sebelisoang bakeng sa poke. Tuna ke phaello e babatsehang ea lijo tse phetseng hantle hobane ke mohloli o moholo oa liprotheine 'me o na le mafura a fokolang, empa o holimo omega-3 fatty acids e ntle bakeng sa pelo ea hao le boko. E boetse e na le lik'hilojule tse tlaase. Nete e 'ngoe le e' ngoe ea tuna e tala e na le lik'hilojule tse ka bang 30.
Kamoo U ka Etsang Pono e Bonolo Lapeng
U ka fumana li-restaurant lijong tsa lireschorente tse nang le lijo tsa Pacific Pacific, kapa u ka etsa phomolo lapeng.
Seo u tla se hloka:
Qala ka li-tuna tse ncha tsa sushi. U ka 'na ua hloka ho ea lebenkeleng le khethehileng kapa marakeng a Asia haeba lebenkele la hao la korosari le sa le jare. U se ke ua sebelisa li-steak tse tloaelehileng tsa tuna. Poke ea setso e etsoa le linate tsa Hawaii le kukui tse halikiloeng le fatše, ka nako eo li bitsoa inamona.
Lisebelisoa tsena li thata ho fumana ka ntle ho Hawaii, empa letsoai la kamehla la leoatle le linate tsa macadamia tse hahiloeng hantle li etsa libaka tse ntle.
Ho phaella moo, o tla hloka onion ea Maui haeba u ka fumana e le 'ngoe (kapa eiee e tloaelehileng haeba u sa fumane Maui onion), li-eiee tse ling tse tala, sesame le soy sauce.
Lijo:
- 1 ahi lekhasi ahi tuna
- 1/3 senoelo sa soy sauce
- 1/3 senoelo se kolobisitsoeng ka onion
- 1/2 senoelo se oetsoe oiee e tala
- Tablespoons tse 2 tsa sesame
- Lipopo tse 2 tse khethiloeng linate tsa Macadamia
- 1/8 letsoai la leoatleng (kapa ho latsoa)
Khaola litlhapi ka li-cubes tse nyenyane tse nang le litekanyo tse ka bang 1 cm. Kenya litlhapi sekotlolo se seholo.
Eketsa lisebelisoa tse setseng 'me u fokotse ka bonolo hore tuna e koahe. Koahela sekotlolo mme u se behe sehatsetsing ka lihora tse 2 kapa ho feta. Joale, o ka e ja feela joalokaha e le joalo, eketsa li-toppings tse ling tse kang lipeo tsa seseame, li-pepper, kapa li-seaweed, kapa sebelisa poke ea hao ho etsa sekotlolo sa poke.
Ebe ke'ng sekotlolo sa poke?
Ntho e monate joaloka poke e tlameha ho fetela ho feta moo e simolohileng 'me metse e mengata e meholo United States e na le lireschorente tse sebelisang lijana tsa poke, tse kopanyang litlhapi le raese le tse ling tsa toppings. Batla lireschorente tse tsejoang ka lijo tsa Hawaii kapa tsa Asia, 'me metseng e meng, u tla fumana lireschorente tse fanoeng ho ea ho lijana feela.
Lijana tseo u li fumanang lireschorente li ka tšoana le sejana sa pele sa Hawaii kapa sa fapaneng haholo. U ka fumana likotlolo tsa poke tse nang le tlhapi e phehiloeng, shrimp, crab kapa tofu 'me li ka' na tsa e-ba le mokokisi, edamame, kapa mayo e monate, e tšoanang le seo u ka se fumanang lefapheng la lijo tsa sushi.
Likotlolo tse ngata tsa poke li kenyelletsa raese e tšoeu, joaloka raese raese, empa hape o ka fumana zucchini kapa quinoa tse fokolang ka tlaase.
Ka kakaretso, likotlolo tsa poke li phetse hantle ebile ha li na lik'hilojule tse phahameng haholo. Empa, haeba u kheloha sejaneng sa setso 'me u kenya majoe a monate kapa likaroloana tse ling tsa avocado kalo ea khalori e ka qhoma.
Tsela ea ho Etsa Sekepele sa Poke Lapeng
U tla hloka poke eo ue entseng pejana. Kapa o ka fetola tuna le ho leka salmone ea sekhahla ea sesupa, kokong e phehiloeng kapa mofuta o mong oa tlhapi e phehiloeng. Haeba u batla ho ea sekotlolo se seng se tloaelehileng sa poke, u ka sebelisa tofu chunks, craba nama, kapa u sebelisa likotoana tsa licheso tse phehiloeng, kana ea nama ea kolobe.
Ha e le hantle, u tla boela u hloka raese. Sushi rice ke khetho e babatsehang, empa lihlahisoa tse khutšoanyane kapa tse bohareng tsa raese e tšoeu. Kapa eketsa ka fiber e itseng 'me u sebelise raese e sootho. Lisebelisoa tse ling li ka kenyelletsa khase, li-seaweed, likaranka tsa likomkomere, lihoete tse shredded, k'habete e khanyitsoeng, edamame, tamati ea cherry kapa peo ea sesame. Haeba u ka rata sekotlolo sa spicier poke, eketsa ts'elepele kapa sruce e nyenyane ea sriracha.
Lijo:
- 1 lik'hilograma tsa poke (sebelisa recipe e ka hodimo kapa e 'ngoe ea lipepepe tse ngata tseo o ka li fumanang Inthaneteng)
- Likopi tse 2 tse phehiloeng raese
- 1 k'hasekere, e ts'oetsoe, e koetsoe 'me e tetee kapa e kenngoe ka likotoana tse omeletseng
- 1 senoelo shredded k'habeche
Arola raese e phehiloeng ka tsela e tšoanang ka likotlolo tse 'nè. Eketsa 1/4 ea poke ho sekotlolo se seng le se seng le holimo ka li-avocado le k'haseche e shredded. E sebeletsa tse 'ne.
E mong le e mong o na le lik'hilojule tse 285, ligrama tse 31 tsa protheine, ligrama tse 26 tsa lik'habohaedreite le 3 dikgerama.
Litlhahiso tse ling bakeng sa Likotlolo tsa Liphoofolo
Ho na le litsela tse 'maloa tsa ho etsa lijana tsa poke lapeng, ho akarelletsa likotlolo tsa California Roll poke le lijana tsa ahi tuna le quinoa poke. Hafeela u khetha metsoako eo ue ratang, phello ea qetello e lokela ho ba monate.
Na o khetha ho sebetsa ka diresepe ho e-na le ho itlhahisa u le mong? Joale, ho na le lipepe tse ling tse makatsang ho u qalisa:
- Li-bowle tsa Tofu tsa Poke
- Li-Tuna Tsa Poke Tsa Poke
- Salmon Poke Bowls
> Mehloli:
> KhethaMyPlate.gov. "Supertracker: My Recipe."
> Laudan, Rachel. Lijo Tsa Paradeise: Ho Hlahloba Lefa la Lihlahisoa la Hawaii . Honolulu: U ea Hawai'i Press, 1996. Print.
> United States Lefapha la Temo Tšebeletso ea Phuputso ea Temo. National Database Nutrient Database bakeng sa Standard Reference Release 28.