I ka manawa e hele aku ai nā hua kanu,ʻo ka broccoli he wahi o ka pahu hana. Hoʻokomo pinepine nā mea nui i nā mea, nā keiki pumehana eʻai pono ia mea, aʻo ka poʻeʻaihue a me nā mākāle eʻike i nāʻano kūpaʻa o ka lehulehu e hauʻoli ana. ʻO ka mea pōʻino,ʻo ia hoʻi, ua hoʻokani ikiʻiaʻo ia.
ʻAe, ua hiki i ka wā e hauʻoli hou ai e pili ana iā Brokoli. ʻAʻole wale nō ka wikiwiki a me ka maʻalahi o kēia meaʻai, he meaʻono loa ia. ʻO ka manawa mua aʻu i hana ai, ua hele aku nā keiki i ke kīkohu no nā mea, me ka hakakā me ka hakakā ma luna o nā papa ma hope o ka pā, a noi hou aku i nā mea a pau a hiki i ka pauʻana o ka lei kalapoli. Aʻo nā mea a pau e lilo ia i mea nani loa i kaʻailaʻaila, i kahi meaʻono liʻiliʻi, i ke kui o ka paʻakai, ai ka wikiwiki i loko o ka umu wela. He maʻalahi no kahi pō pule wikiwiki, kūpono kūpono no ka hui, a uaʻoluʻolu maikaʻi i hiki iāʻoe ke lanakila ma luna o kekahi mauʻenemi'āpiliki. No nā aloha broccoli, e hoʻohauʻoli waleʻoe iā lākou.
Hanaʻia i Meal: No kaʻahaʻaina wikiwiki i ka pō pōpō, e hoʻolālā i ka umu wela, a kuke i kēia Salmon-Spiced Salmon i ka wā e'āpana ke broccoli. E lawelawe pū me kaʻaoʻao o Israel Couscous me nā Cranberries Criedberries a me nā'alemona i hoʻoukaʻia . No ka meaʻai,ʻo kahi vanilla ice cream me ka paʻipaʻi sliced, a me ka hoʻohaʻi me ke kāhini (a, inā makemakeʻoe i ka momona, me ka Tahini Caramel Sauce ).
Ka mea e pono ai
- 1 1/2 paona (640 gm) broccoli, hoʻoponoponoʻia
- 2 punetēpili kaʻaila'alapiopio hou
- 1 'inihi'āpana'ōniʻoniʻo,'ōpala aʻokiʻokiʻia aʻokiʻia paha
- me ka pinana maikaʻi o ka paʻakai kosher a me ka paʻakai moana
- 3 ka 4 cloves keleka, unpeeled (kō koho)
Pehea e hana ai
1. E ho opiha i ka umu i 425 ° F (220 ° C / Gas Mark 7). E laina i kahi pepa me ka pepa palau a waihoʻia.
2. Eʻoki i ke broccoli i nā ihe nui. Inā loaʻa ke koʻokoʻo'ē aʻe i koe, eʻoki i kekahiʻiliʻeleʻele me ka mea'ōleʻa punahele a iʻole ka pahiʻoi aku, a laila,ʻokiʻoki i ke'ōpala i loko o nā pipi.
3. E kau i ka broccoli ma ka pepa bakena i hanaʻia me kaʻaila. E hoʻoulu i ka pilapula, i ka pinanui paʻakai o ka paʻakai, a me nā'ōmole kalaka (inā e hoʻohana ana).
Me nā lima maʻemaʻe, e kāpīpī i ka broccoli a hiki i ka wā e uhi ponoʻia me kaʻaila a me ke kau.
4. E kāwili i ke bropoli ma ka umu wela no ka 12 a 15 mau minuke, e huli i kekahi manawa, a hiki i ka manawa eʻoluʻolu ai ke broccoli, akā e maʻa mau ana, a hoʻomaka i ka caramelize .
5. E hoʻokuʻu i ka broccoli i kahi paeʻai. Ināʻoe e'alapalapa i nāʻeleʻele kālepa, e hoʻokuʻi iā lākou mai ko lākou mauʻili a e pīpī i ke kāloni i'ōpala i ke brokoli. (A iʻole, e lawelawe i nā'ōpū a pau me ka brocololi no ka mea e makemake e hoʻohui i kā lākou mahele.) E hauʻoli!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 125 |
| Ka nui o ka momona | 5 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 98 mg |
| Nā Carbohydrates | 18 g |
| Fiber Dietary | 4 g |
| Pāmua | 5 g |