ʻEkolu beaʻala me nā huaʻai a me ka paku. Heʻai? ʻO ka'ōpūʻai? ʻO kahi kānana noodle? Ae, ae a pela! ʻO kēia kai hauʻoli maikaʻi loa me nā mea kanu a me ka pasta,ʻekolu nō ia, a ua emi mai ka momona a me nā calories i ka manawa e hoʻolako ana i nā huaʻai olakino a me kekahi mau mea'ē aʻe. Maikaʻi loa! He meaʻuʻuku kēiaʻoihana, no laila e hoʻomaopopo i kahi lumi i loko o kāu pahu hauʻona aiʻole pahu hauā no nā mea i koe, aiʻole e kono i nā hoalauna no kaʻaina awakea!
Nā papahana a me ke kiʻi mai ka hāʻawi a ka Wheat Foods Council
E nānā pū hoʻi:ʻO ka meaʻoi aku ka maʻalahi o ka mea kanu i ka mea kanu
Ka mea e pono ai
- 3'āpana hua'ōlelo
- 1 28-'anea hiki ke paʻi i nā tōmato
- 1 15-'anea ke kīleʻaʻeleʻele (e hukiʻia)
- 1 15-'anea hiki ke hana i nā pīnana (drained)
- 1 15-'anea hiki i nā niho pīkī (kahe)
- 2 mau kāloti kāpili (i hoʻokuʻuʻia)
- 2 lāleʻa mai kahi hauʻoli
- 3/4 ke kīʻaha (ʻokiʻoki)
- 1 kiʻi liʻiliʻi bell (green)
- 1ʻelima palenileʻulaʻula (ʻeli)
- 8 helenui cloves (kahi'āpana)
- 1 teaspoon oregano
- 1 teaspoon thyme
- 1 teaspoon rosemary
- 1 teaspoon basil
- 1 ka pāpaʻa maloʻo, Penne a me Rotini
- 3 punetēpō balsamic vinegar
- Pālaʻi, eʻono
Pehea e hana ai
- I loko o ka ipu nui a me ka ipu iʻa, hoʻohui i nā mea a pau koe wale ka paʻi, ka vineka, a me ka pepaʻeleʻele. E lawe mai i kahi'ōpū ma luna o ka wela kiʻekiʻe.
- E ho'ēmi i ka wela me ka haʻahaʻa a hoʻokuʻuʻia i kahi o nā kāloka e loli ana, e ulu ana i kekahi manawa.
- E hoʻomoʻa i ka paʻi a me ka kuke a hiki i ke akala, e pili ana i 10 mau minuke.
- E hoʻoikaika i ka vineka a me ka wā me ka pepa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 824 |
| Ka nui o ka momona | 6 g |
| Ka momona | 1 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 251 mg |
| Nā Carbohydrates | 151 g |
| Fiber Dietary | 38 g |
| Pāmua | 47 g |