Izinzuzo zezempilo ze-Ahi Tuna Poke kanye Nendlela Yokukwenza
Uma uthanda i-sashimi noma i-ceviche, uzothanda i-poke, indlela yendabuko yaseHawaii yokulungiselela inhlanzi eluhlaza. Igama elithi 'poke' (imilolotelo 'elihle') libhekisela enhlanzi ehlukaniswa ngamabhubhu amancane. I-poke yendabuko iyenziwa ngosawoti waseHawaii, izinhlanzi zasolwandle kanye nomhlabathi othosiwe we-kukui owenziwe nge-amamona.
Umlando we-Poke
Ngokwesazi-mlando sezokudla uRachel Lauden encwadini yakhe ethi The Food of Paradise: Ukuhlola i-Heritage of Culinary Heritage, akucaci ukuthi ukuphika kwaba yisidlo sangempela senhlanzi.
Nakuba amaHawaii ejabulela inhlanzi eluhlaza ehlanganiswe nosawoti kanye nezinye izilonda isikhathi eside, ukukhulunywa kokuqala kokupheka kwincwadi yokupheka kwenzeka phakathi nawo-1970.
Izinzuzo zezempilo zePoke
Ngenkathi ungathola i-octopus ephekwe noma ezinye izinhlobo zezinhlanzi, i-ahi tuna yizinhlanzi ezivame ukusetshenziswa kakhulu. I-tuna iyengeza kakhulu ekudleni okunempilo ngoba iyinhloko yamaprotheni futhi iphansi kumafutha aphelele, kodwa iphezulu kuma-omega-3 fatty acids enhle enhliziyweni yakho nasebuchosheni. Iphansi nama-khalori futhi. I-ounce ngayinye ye-tuna eluhlaza eluhlaza inama-khalori angu-30.
Indlela Yokwenza I-Poke Elula Ekhaya
Ungathola isisindo ezindaweni zokudlela ezifaka ukudla kwe-Pacific Asia, noma ungenza isikhwama ekhaya.
Yini oyodinga:
Qala nge-grade yeshi ye-tuna entsha. Kungase kudingeke uye esitolo esithile esikhethekile noma emakethe yase-Asia uma isitolo sakho sokudla singathwali. Ungasebenzisi ama-steaks we-tuna ajwayelekile. I-poke yendabuko yenziwa ngosawoti waseHawaii kanye namantongomane asekukukhunjulwa asemhlabathini, ngaleso sikhathi abizwa ngokuthi i-amamona.
Lezi zithako kunzima ukuthola ngaphandle kweHawaii, kodwa uketshezi olwandle oluvamile kanye namantongomane amahle ase-macadamia enza ama-substitute amahle.
Ngaphezu kwalokho, uzodinga i-Maui anyanisi uma ungathola eyodwa (noma u-anyanisi ovamile uma ungawutholi u-anyanisi we-Maui), anyanisi oluhlaza, i-sesame, no-soy sauce.
Izithako:
- I-1 pound entsha ye-ahi tuna
- 1/3 indebe ye-soy sauce
- 1/3 indebe elicutshiwe anyanisi
- 1/2 indebe eqoshiwe anyanisi oluhlaza
- 2 wezipuni amafutha sesame
- 2 amathisipuni aqoshiwe amantongomane aseMacadamia
- 1/8 isipuni sosawoti olwandle (noma ukunambitha)
Sika inhlanzi ibe ngamabhantshi amancane amancane, cishe u-1 intshi square. Engeza inhlanzi esitsheni esikhulu.
Engeza izithako ezisele futhi uphonsa kancane ukuze i-tuna iboshwe. Vala isitsha bese uyibeka esiqandisini amahora amabili noma ngaphezulu. Khona-ke, ungayidla njengoba nje kunjalo, engeza ama-toppings engeziwe njengezimbewu zesame, ezinobuthi, noma izinhlanzi zasolwandle, noma usebenzise i-poke yakho ukwenza isitsha se-poke.
Ngakho Iyini i-Poke Bowl?
Okuthile okumnandi njenge-poke kuyodluliselwa ngaphesheya kwemvelaphi yayo futhi amadolobha amakhulu kakhulu e-United States anezindawo zokudlela ezisebenzela izitsha ze-poke, ezihlanganisa izinhlanzi ngelayisi kanye ne-toppings eyengeziwe. Bheka izindawo zokudlela ezikhethekile ngokudla kwaseHawaiian noma e-Asia, futhi kwamanye amadolobha, uzothola yonke indawo yokudlela ezinikezele ukupheka izitsha.
Izitsha zokupheka ezitholakala ekudleni zingase zifane nesitsha sokuqala saseHawaii noma sehluke ngokuphelele. Ungathola izitsha zokupheka ngezinhlanzi eziphekiwe, izinhlanzi, izibhamu noma i-tofu futhi zingase zigcwale i-avocado, i-damam, noma i-mayo ephunga, efana nalokho ongayithola endaweni yokudlela yase-sushi.
Izitsha eziningi ze-poke zihlanganisa ilayisi elimhlophe, njenge-sushi irayisi, kodwa ungathola futhi i-zucchini noma i-quinoa encane elinezinyosi.
Ngokuyinhloko, izitsha zokudoba ziphilile futhi azikho kakhulu ngamakholori. Kodwa, uma ulahleka esiteshini sendabuko bese ufaka ama-globs we-mayo esiphunga noma izingcezu ezengeziwe ze-avocado inani lekhalori lingagxuma.
Indlela Yokwenza I-Poke Bowl Ekhaya
Uzodinga i-poke oyenzile ekuqaleni. Noma ungashintsha i-tuna bese uzama i-salmon ye-sushi-grade, i-octopus ephekwe noma olunye uhlobo lwezinhlanzi eziphekwe. Uma ufuna ukuhamba ngesitsha esincane sendabuko, ungasebenzisa i-tofu chunks, ukukhwabanisa inyama, noma usebenzise izicucu zokupheka, inkukhu noma ingulube.
Yiqiniso, uzodinga ilayisi. I-sushi irayisi iyinhlangano enhle kakhulu, kepha irayisi elimhlophe noma eliphakathi kwengubo elimhlophe lizokwenza. Noma engeza i-fiber encane bese usebenzisa ilayisi elibomvu. Izithako ezingeziwe zingabandakanya i-avocado, izinhlanzi zasolwandle, amakhekhe ekhukhamba, izaqathe ezicwebeziwe, iklabishi ekhishwe, i-damamu, utamatisi we-cherry noma imbewu ye-sesame. Uma ungathanda isitsha se-spicier poke, engeza i-chilipele pepper noma umsizi omncane we-sriracha.
Izithako:
- 1 i-pound ye-poke (sebenzisa iresiphi ngenhla noma enye yezindlela zokupheka eziningi ongayithola ku-intanethi)
- 2 izinkomishi eziphekwe irayisi
- I-avocado e-1, ehlutshiwe, ekhonjiwe futhi enqanyuliwe noma enezinhlamvu zibe yizicucu ezilumayo
- 1 inkomishi ekhishwe iklabishi
Hlukanisa irayisi eliphekwe ngokulinganayo zibe izitsha ezine. Engeza u-1/4 we-poke esitsheni ngasinye futhi uphezulu ngamanqamu kanye neklabishi e-shredded. Ikhonza ezine.
Ukukhonza ngamunye kunama-kilojoule angu-285, amaprotheni angu-31 amagremu, ama-gram angu-26 amagremu, nama-gram ayi-3 amagremu.
Imibono Eminye Yezikhumba Zezinkukhu
Kunezindlela eziningi zokwenza izitsha zokudoba ekhaya, kubandakanya amabhodlela ase-California Roll poke kanye nezitsha ze-ahi tuna kanye ne-quinoa poke. Uma nje ukhetha izithako oyithandayo, umphumela wokuphela kufanele ube mnandi.
Ingabe ukhetha ukusebenza nezindlela zokupheka esikhundleni sokuzakhela wena ngokwakho? Khona-ke ezinye zokupheka ezimangalisayo ukuze uqale:
- Amapoyipi Ase-Tofu Amnandi
- I-Ahi Tuna Poke Bowls
- I-Salmon Poke Bowls
> Imithombo:
> KhethaMyPlate.gov. "Ukuqothula okuningi: I-Recipe yami."
> Laudan, Rachel. Ukudla kwePharadesi: Ukuhlola ifa leCulinary Heritage . U-Honolulu: U waseHawaii Press, 1996. Phrinta.
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. Idatha kaZwelonke yokuThuthukiswa kweziNdawo zokuThuthukiswa koHlelo oluPhezulu lwe-Standard