Kev Noj Qab Haus Huv Ntawm Ahi Tuna Poke thiab Yuav Ua Li Cas
Yog hais tias koj nyiam sashimi los yog ceviche, koj mam li hlub poke, ib txoj kev Hawaiian kev npaj cov ntses nyoos. Lo lus 'poke' (cov suab paj nruag nrog 'kheej') yog hais txog cov ntses uas yog txiav rau hauv me me. Tsoos nqaij pwm no yog seasoned nrog Hawaiian ntsev, seaweed thiab av roasted kukui ceev uas tau tsim rau hauv inamona.
Keeb kwm ntawm kev sib ntaus
Raws li khoom noj khoom haus historian Rachel Lauden hauv nws phau ntawv The Food of Paradise: Tshawb txog Hawaii tus Khoom Cultinator, nws tsis tseeb thaum qhov poke los ua ib tus ntses tiag tiag.
Txawm tias Hawaiians tau nyiam cov nqaij nyoos xyaw nrog ntsev thiab lwm lub caij rau ib lub sijhawm ntev, thawj lub npe ntawm kev sib tw hauv ib qho kev tshwm sim tshwm sim hauv nruab nrab xyoo 1970s.
Kev Noj Qab Haus Huv Rau Kev Noj Qab Haus Huv
Thaum koj tuaj yeem pom cov nplaum nplaum los yog lwm hom ntses, ahi tuna yog cov ntses tshaj plaws uas siv rau txoj hlua. Tuna yog ib qho zoo ntxiv rau kev noj zaub mov zoo vim tias nws yog ib qhov zoo ntawm cov protein thiab muaj roj tsawg, tab sis muaj roj omega-3 fatty acids uas zoo rau koj lub plawv thiab lub hlwb. Nws muaj tsawg hauv calorie ntau ntau. Txhua ounce ntawm cov tuna nyoos muaj txog 30 calorie ntau ntau.
Yuav ua li cas ua tau ib qho yooj yim Poke tom tsev
Koj tuaj yeem pom txoj hlua nyob hauv cov khw noj mov uas nthuav tawm Pacific Esxias cov khoom noj, lossis koj tuaj yeem ua kom daig tom tsev.
Koj xav tau dab tsi:
Pib nrog tus tshiab sushi qib tuna. Tej zaum koj yuav tsum mus rau tom khw tshwj xeeb los yog Asian market yog tias koj lub khw muag khoom noj tsis tuaj yeem nqa. Tsis txhob siv cov tuna nyoos li niaj zaus. Tsoos poke yog tsim los ntawm Hawaiian ntsev thiab kukui ceev uas yog roasted thiab hauv av, thaum twg taw tes lawv raug hu ua inamona.
Cov khoom xyaw no tsis yooj yim nrhiav sab nraud ntawm Hawaii, tab sis cov dej hiav txwv ntsev thiab cov av hauv Macadamia ua rau zoo hloov.
Tsis tas li ntawd, koj yuav tsum tau noj cov tshuaj Maui yog tias koj tuaj yeem nrhiav tau ib (los yog ib qho dos yog tias koj tsis tuaj yeem nrhiav Maui dos), qee cov dos ntsuab, cov roj txiv roj, thiab cov kua ntsev.
Cov khoom xyaw:
- 1 phaus tshiab taw tuna
- 1/3 khob kua ntses
- 1/3 khob sliced dos
- 1/2 khob tws ntsuab dos
- 2 tablespoons sesame roj
- 2 teaspoons tws Macadamia ceev
- 1/8 teaspoon hiav txwv ntsev (los yog mus saj)
Txiav cov ntses rau hauv me me-qhov loj me, kwv yees li 1 nti square. Ntxiv cov ntses rau ib lub tais loj.
Ntxiv cov khoom xyaw ntxiv thiab maj mam toss ces cov tuna yog coated. Npog lub tais thiab muab tso rau hauv lub tub yees kom txog li 2 teev lossis ntau dua. Tom qab ntawd, koj tuaj yeem noj nws raws li nws, ntxiv rau qhov sib ntxiv ua ke xws li toasted noob hnav, kua qaub, lossis seaweed, los yog siv koj txoj hlua los ua ib lub tais nqaij liab.
Li ntawd, Dab tsi yog ib qho Poke Bowl?
Ib yam dab tsi ua kom qab li txoj hlua khi yog khi rau nws lub hauv paus thiab nws lub nroog loj tshaj plaws nyob rau hauv Tebchaws Meskas muaj khw nojmov, uas muab cov nuv ntses nrog cov nplej thiab lwm yam ntxiv. Saib rau cov khw nojmov tshwj xeeb hauv Hawaii lossis Asia, thiab nyob hauv qee lub nroog, koj yuav pom tag nrho cov khw nojmov tshwj xeeb rau lub qhov nqaij ntuag xwb.
Poke bowls uas koj pom nyob hauv khw nojmov yuav zoo ib yam li lub thawv uas yog Hawaiian poke lub thawv lossis txawv txav. Koj tuaj yeem nrhiav cov poke taum nrog cov nqaij ua siav, cw, roob ris los yog taum paj thiab lawv yuav tau muab cov avocado, edamame, los yog ntsim roj hmab, zoo ib yam li koj tuaj yeem pom hauv lub tsev qee zaum sushi.
Feem ntau cov poker muaj xws li cov dawb txhuv, xws li sushi nplej, tab sis koj kuj tuaj yeem nrhiav cov zucchini los yog quinoa rau hauv qab xwb.
Rau qhov feem ntau, cov quav qaib pwm yeej zoo thiab tsis muaj calorie ntau ntau. Tab sis, yog tias koj tawm ntawm cov zaub mov tshuaj thiab ntxiv cov globs ntawm ntsim nkauj los yog ntxiv cov avocado calorie suav tau dhia.
Yuav ua li cas yuav ua rau lub hnab ntim quav hauv tsev
Koj yuav xav tau qhov thuam koj tau ua ntej. Los yog koj tuaj yeem sib pauv cov tuna thiab sim ua sushi-qib salmon, cooked octopus los yog lwm hom ntses siav. Yog tias koj xav mus rau ib lub tais uas tsis muaj lub cev, koj tuaj yeem siv tofu chunks, crab meat, los yog siv cov ncuav qaub ncaug, nqaij qaib, lossis nqaij npuas.
Ntawm chav kawm, koj yuav tsum tau txhuv. Sushi mov yog kev xaiv zoo, tab sis luv luv los yog nruab nrab grain dawb mov yuav ua. Los yog ntxiv me ntsis ntawm fiber ntau thiab siv xim av txhuv. Ntxiv cov khoom xyaw yuav muaj xws li avocado, seaweed, dib slices, shredded carrots, shredded cabbage, edamame, txiv lws txiv lws suav los sis noob hnav noob. Yog hais tias koj xav tau ib lub voj voos nti spicier, ntxiv cov kua txob kua txob los yog sriracha ntses me ntsis.
Cov khoom xyaw:
- 1 phaus ntawm txoj hlua (siv daim ntawv qhia saum toj no los yog ib qho ntawm ntau yam khoom noj uas koj tuaj yeem nrhiav online)
- 2 khob mov nplej
- 1 avocado, peeled, pitted thiab sliced los yog cubed rau hauv cov nplai me me
- 1 khob shredded cabbage
Muab faib rau lub ncuav sib xyaws ua ke rau hauv plaub lub tais. Ntxiv 1/4 ntawm qhov poke mus rau txhua lub tais thiab to top nrog txawm nyiaj ntawm avocado thiab shredded cabbage. Muab rau plaub.
Txhua qhov kev pab muaj txog 285 calories, 31 grams protein, 26 grams carbohydrates, thiab 3 grams fiber ntau.
Cov Tswv Yim Ntau Ntxiv rau Kev Taus Lawm
Muaj ntau txoj hauv kev ua kom lub tais nqaij hauv tsev, xws li California Roll poke bowls thiab ahi tuna thiab quinoa poke bowls. Tsuav koj xaiv cov khoom xyaw uas koj nyiam, qhov kawg tshwm sim yuav tsum yog delicious.
Koj puas nyiam ua haujlwm nrog zaub mov txawv es tsis tawm tsam koj tus kheej? Ces ntawm no yog ib co khoom noj khoom haus zoo tshaj plaws kom koj pib:
- Ntsim Tofu Poke Bowls
- Ahi Tuna Poke Bowls
- Salmon Poke Bowls
> Qhov chaw:
> SelectMyPlate.gov. "Supertracker: Kuv daim ntawv qhia."
> Laudan, Rachel. Cov Khoom Noj Tshaj Tawm: Tshawb nrhiav Hawaii lub Tuam Txhab Txuj Ci Culinary . Honolulu: U ntawm Hawai'i Xovxwm, 1996. Sau.
> Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Teb Tebchaws Database Database for Standard Reference Release 28.