Eia kekahi momona momona, kiʻekiʻe-fiber aʻoi aku ka māmā a me ka hoʻopihaʻana. No ka mālamaʻana i nā calories momona,ʻaʻole i loko o ka'ōhū ham ka'āhelehele kōpopo, aʻo ia hoʻi ka mea e hana ai i kēia mea i mea maikaʻi loa i ka mea kanuʻai, ināʻoe e hoʻohana i kaʻaila mea kanu ma kahi o ka moa moa.
Mālamaʻia kēia kānana i kaʻaina awakea maikaʻi.ʻO ka mea e pono ai, he berenaʻai loa e hele pū me ia, a inā nui loa ka pōloli, e hoʻokomo i kahi salakeke'ōmaʻomaʻo me ka lole ulaula.
Ka mea e pono ai
- 1 kaha kala canola
- 2 kanikani kālepa, minced
- 1 ka 'aika, kahiʻakoʻa liʻiliʻi
- 1 ka pāti nui, i hoʻokuʻuʻia
- 1 lālā o ka celery,'āʻoki
- 1'iliala ka'ōlū russet,ʻokiʻoki aʻokiʻoki i'āpana
- 4 mau kīʻaha momona-ʻole, ka mīmaila sodium a me ka'ōpū puna
- 2 kīʻaha wai
- 1 1/2 kīʻaha kūmole i hoʻokaʻawaleʻia i ka peasona'ōmaʻomaʻo, iʻokiʻia a holoiʻia
- Pāpū maloʻo ka pepaʻeleʻele
Pehea e hana ai
- ʻO kaʻaila i loko o kahi ipu nui.
- Hoʻopili i ke ālaʻi, aniani, kāloti a me ka hīkile no nā minuke 3-4, a maloʻo.
- E hoʻoula i kaʻuala, ka hulu, ka wai, a me ka pua maloʻo maloʻo.
- E lawe mai i kahi maʻi, a laila hoʻohaʻahaʻa ka wela i ka mea haʻahaʻa, e uhi a hoʻomehana no 45 mau minuke.
- E hoʻokuʻu i ka kuke e hoʻomaha ai i kahi liʻiliʻi, a laila e hoʻololi i kahi mea holoi a hoʻohuiʻia a maʻalahi.
- ʻO ka manawa eʻono ai.
Ma ka lawelaweʻana: Kaloka 220, Kaloka mai ka Fat 26, Ka Lēkiu 3g (noho hemo 0.3g), Cholesterol 0mg, Sodium 74mg, Carbohydrate 37g, Fiber 14.2, Pūnaewele 13.7g
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 163 |
| Ka nui o ka momona | 3 g |
| Ka momona | 0 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 520 mg |
| Nā Carbohydrates | 29 g |
| Fiber Dietary | 5 g |
| Pāmua | 7 g |