Ubwino wathanzi wa Ahi Tuna Poke ndi momwe angapangire
Ngati mumakonda sashimi kapena ceviche, mumakonda poke, njira ya ku Hawaii yokonzekera nsomba zofiira. Mawu akuti 'poke' (nyimbo zofanana ndi 'zabwino') amatanthauza nsomba zomwe zimadulidwa muzing'onozing'ono. Nthokoma yamtunduwu imapangidwa ndi mchere wa Hawaii, mtedza wa mchere komanso nthaka yokazinga yakuti yomwe imapangidwa kukhala inamona.
Mbiri ya Poke
Malinga ndi wolemba mbiri wina wa zakudya Rachel Lauden m'buku lake lakuti The Food of Paradise: Kufufuza Culinary Heritage ya Hawaii, sizikuwonekera pamene poke anakhala nsomba yeniyeni weniweni.
Ngakhale kuti a Hawaii akhala akusangalala ndi nsomba zofiira pamodzi ndi mchere ndi zokolola zina kwa nthawi yayitali, kutchulidwa koyamba m'buku la cookbook kunachitika pakati pa zaka za m'ma 1970.
Ubwino Wathanzi wa Poke
Pamene mungapeze nkhuku yophika kapena nsomba zina, nsomba za ahi tuna ndi nsomba zomwe zimagwiritsidwa ntchito poke. Tuna ndiyowonjezera kwambiri ku zakudya zabwino chifukwa ndizochokera puloteni komanso mafuta ambiri, koma ndi omega-3 fatty acids omwe ndi abwino kwa mtima wanu ndi ubongo wanu. Ndizomwe zimakhala zochepa kwambiri. Tsamba iliyonse yaiwisi ili ndi pafupifupi 30 calories.
Mmene Mungapangire Povuta Panyumba
Mukhoza kupeza zovuta m'malesitilanti omwe amaonetsa zakudya za Pacific Pacific, kapena mungathe kukonza pakhomo.
Chimene mufunikira:
Yambani ndi nsomba yatsopano ya sushi. Mungafunike kupita ku sitolo yapadera kapena msika wa Asia ngati golosale yanu sichinyamula. Musagwiritse ntchito nthawi zonse nsomba za nsomba zofiira. Nkhumba yamtunduwu imapangidwa ndi mchere wa Hawaii ndi kukui omwe amawotchedwa ndi nthaka, pomwepo amatchedwa inamona.
Zosakaniza izi zimakhala zovuta kupeza kunja kwa Hawaii, koma mchere wambiri wamchere ndi miyala ya macadamia yabwino imapanga malo abwino.
Kuonjezera apo, mufunikira maunyezi a Maui ngati mutha kupeza (kapena nthawi yowonjezerapo ngati simungapeze Maui anyezi), ena anyezi obiriwira, mafuta a sesame, ndi soya msuzi.
Zosakaniza:
- 1 pounds abwino ahi tuna
- 1/3 chikho cha soy msuzi
- 1/3 chikho chochepetsedwa anyezi
- 1/2 chikho chodulidwa wobiriwira anyezi
- Supuni 2 zitsamba za mafuta
- Masipuniketi awiri odulidwa mtedza wa Macadamia
- 1/8 supuni ya supuni ya mchere (kapena kulawa)
Dulani nsombazo mu tiyi tating'ono ting'onoting'ono tomwe timakhala tating'ono ting'onoting'ono. Onjezani nsomba ku mbale yaikulu.
Onjezerani zitsulo zomwe zatsalira ndikuponyera pang'onopang'ono kuti nsomba ikhale yophimbidwa. Phimbani mbale ndikuyiyika mufiriji kwa maola awiri kapena kuposerapo. Kenaka, mungadye monga momwe ziliri, onjezerani zoonjezera monga mbewu za sitsamba, tsabola, kapena nsomba za m'mphepete mwa nyanja, kapena mugwiritseni ntchito polemba mbale.
Kotero ndi chiyani Chophimba Chokha?
Chinachake chokoma monga poke chidzafalikira kuposa chiyambi chake ndipo mizinda ikuluikulu yambiri ku United States ili ndi malo odyera omwe amatumikira mbale zophimba, zomwe zikuphatikiza nsomba ndi mpunga ndi zina. Fufuzani malo odyera omwe amagwiritsa ntchito chakudya cha ku Hawaii kapena ku Asia, ndipo m'midzi ina, mudzapeza malo onse odyera odyera kuti mupange mbale zophika.
Miphika yomwe mumapeza m'malesitilanti ingakhale yofanana ndi mbale yoyamba ya Hawaike kapena yosiyana kwambiri. Mukhoza kupeza mbale zophikidwa ndi nsomba yophika, shrimp, nkhanu kapena tofu ndipo akhoza kukhala ndi advocate, edamame, kapena mayo onunkhira, ofanana ndi zomwe mungapeze mumasitanti odyera sushi.
Miphika yambiri yomwe imapanga mpunga imakhala ndi mpunga woyera, ngati mpunga wa sushi, koma mumapezekanso zukini kapena quinoa pansi.
Kawirikawiri, mbale zolowa bwino zimakhala zathanzi komanso sizing'ono kwambiri. Koma, ngati mukuchoka ku mbale yachikhalidwe ndi kuwonjezera mayo kapena zokometsera za avocado kalori yawerengero ingadumphe.
Mmene Mungapangitsire Chophimba Chokhala Pakhomo
Mudzafunika chigoba chomwe mudapanga kale. Kapena mutha kusinthanitsa nsomba ndikuyesa salmoni yam'sukumu ya sushi, octopus yophika kapena mtundu wina wa nsomba yophika. Ngati mukufuna kupita kokale, mungagwiritse ntchito tofu chunks, nkhanu, kapena muzigwiritsa ntchito nthunzi zophika, nkhuku kapena nkhumba.
Inde, mudzafunikanso mpunga. Sushi mpunga ndizosankha bwino, koma mpunga wofiira kapena wapakatikati wa mpunga woyera udzachita. Kapena onjezerani pang'ono muzitsulo ndikugwiritsa ntchito mpunga wofiira. Zowonjezera zowonjezera zingaphatikizepo mapeyala, nyanja zamchere, magawo a nkhaka, kaloti zonyezimira, kabichi, shrimded kabichi, edamame, tomato yamatchire kapena mbewu za sesame. Ngati mukufuna mbale ya spicier poke, yikani tsabola wa tsabola kapena msuzi wa sriracha.
Zosakaniza:
- 1 pounds ya poke (gwiritsani ntchito recipe pamwamba kapena imodzi ya maphikidwe ambiri inu mukhoza kupeza pa Intaneti)
- 2 makapu ophika mpunga
- 1 tizilombo, peeled, pitted ndi sliced kapena cubed mu zidutswa zazikulu zidutswa
- 1 chikho shredded kabichi
Gawani mpunga wophikidwa mofanana mu mbale zinayi. Onjezerani 1/4 za poke ku mbale iliyonse ndi pamwamba ndi ngakhale zamagazi ndi kabichi. Amagwira anayi.
Aliyense akutumikira pafupifupi makilogalamu okwana 285, mapuloteni 31 gm, 26 magalamu a chakudya, ndi magalamu atatu.
Mfundo Zowonjezera Zopangira Zikhomo
Pali njira zingapo zopangira mbale zowononga panyumba, kuphatikizapo mbale za poke ku California ndi ahi tuna ndi mbale za quinoa poke. Malingana ngati mutasankha zosakaniza zomwe mumakonda, zotsatira zake zomaliza zikhale zokoma.
Kodi mumakonda kugwira ntchito ndi maphikidwe m'malo momangoganizira nokha? Ndiye apa pali maphikidwe ena odabwitsa kuti muyambe:
- Zophika Zokongoletsera za Tofu
- Miphika Yogwiritsira Ntchito Mayi Auchi
- Nsomba Zomwe Zikugwiritsidwa Ntchito
> Zotsatira:
> ChooseMyPlate.gov. "Supertracker: My Recipe."
> Laudan, Rachel. Chakudya cha Paradaiso: Kufufuza Culinary Heritage ya Hawaii . Honolulu: U wa Hawai'i Press, 1996. Print.
> United States Dipatimenti ya Zaulimi Zogwiritsa Ntchito zaulimi. National Nutrient Database ya Standard Reference Release 28.