He mea maʻalahi kēia meaʻaiʻai meaʻai no ka'oʻina quinoa flavored me ke kāleka a me ka cheese Parmesan. ʻOiai he meaʻai maʻamau kēia, hiki iāʻoe ke hoʻololi keʻano ma ka hoʻouluʻana i kahi topa fried a iʻole nā meaʻino a pau āu i loaʻa ai. No ka'ōpala huapalapala o kēia māhele quinoa, ua hoʻopiʻi mākou i kaʻu quinoa i ka mea hū leʻaleʻa ma kahi o ka Parmesan cheese a me kaʻailaʻaila i hoʻohanaʻia ma kahi o ka pata.
ʻAʻole lawa nui ka palapalapa palamele Parmesan i ka hoʻopihaʻana i ka meaʻai ma luna ona akā he hoʻomaka maikaʻi. Manaʻo mākou he mea nui ma kaʻaoʻao o kahi kāpena i ka tofu aiʻole i kaʻaoʻao o nā huaʻai, a iʻole paha ma kaʻaoʻao o kahi meaʻai meaʻai maʻalahi.
Makemake ia e liʻiliʻiʻole ia? E mālama pono i ka hoʻohanaʻana i ka'ōpū punahele gluten-free, e like me nā mea'ē aʻe a pau, e like me ka pata, ka onioniki, ke kāleka, ka quinoa a me ka pī Parmesan heʻai waleʻole ia a palekana no kekahi mea e pale i ka palaoa. E heluhelu i ka lepili a nānā i ka puna wai puna i maopopoʻole i ke kīponaʻole-ʻole, aiʻole, e hanaʻoe i kou iho ma ka home.
Ka mea e pono ai
- 1 tbsp. ka pata (aiʻole ka marganine vegan a iʻole kaʻailaʻaila inā makemakeʻoe e lilo i vegan)
- 1ʻalani liʻiliʻi liʻiliʻi, liʻiliʻi liʻiliʻi
- 3 i 4 cloves keleka, minced
- 2 kīʻaha
- ka'ōpū puna
- 1 kaomi quinoa kīʻole
- 1/4 tsp. ka paʻakai, a me ka ho'āʻoʻana (ʻo ka paʻakai o ke kai aʻo ka paʻakai paʻakai ka maikaʻi loa)
- 1/4 ke kīʻaha Pīpī Pīkī (aiʻole ka mea hū he meaʻai kūpono)
Pehea e hana ai
- ʻO ka mea mua, ma kahi pāpaʻi-nui, eʻoki i kaʻaila a me ke kālaina mineta i loko o ka pata a iʻole kaʻailaʻaila ma luna o ka mahana wela-nui no kahi o 3 a 5 mau minuke, a hiki wale i ka hoʻomakaʻana o nāʻaila e liʻiliʻi. E ho'ēmi i ka mahana i ka liʻiliʻi.
- A laila, e hoʻopili i ka pūpū mea kanu a me ka quinoa. E uhi i ka paila, aeʻae i ka hoʻohemoʻana a hiki i ka loiloiʻana o ka wai a hoʻomoʻaʻia ka quinoa i kahiʻumi mau minuke.
- Wehe i ka pan mai ka wela, a hoʻolimalima me keʻoluʻolu paha iʻole ka "fluff" i ka quinoa me kahi'ōpala e hoʻolaha nui i nā hanaʻenehana.
- E hoʻoneʻe i kāu quinoa māmā me ka paʻakai eʻono ai, a pākuʻi i ka pī Parmesan, e hoʻouluulu e hoʻohui aeʻae i ka Parmesan cheese e hoʻoheheʻe. A iʻole, no ka vegan version, e hoʻohui i ka mea hū ka meaʻai ma kahi o ka pā Parmesan.
E hoʻokae i lalo no ka maʻalahi o ka loina quinoa e ho'āʻo ai
Nāʻike'aiwaiwai (mai ka helu Kalorie), no kēlā me kēia lawelawe:
Kaloka: 318, Calories from Fat: 95
%ʻAlā Palena:
Ka Honua Nui: 10.6g, 16%
ʻApa momona: 4.5g, 23%
Cholesterol: 18mg, 6%
ʻO ka nui o nā'ōpelu: 40.5g, 13%
Fiber Dietary: 4.4g, 18%
Pauna: 14.9g
ʻO ka Vitamin A 3%, Hua'ōlelo C 4%, Calcium 14%,ʻOka 17%
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 230 |
| Ka nui o ka momona | 4 g |
| Ka momona | 1 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 725 mg |
| Nā Carbohydrates | 42 g |
| Fiber Dietary | 5 g |
| Pāmua | 9 g |