ʻO Broccoli No-kūʻokoʻa Quiche

ʻO kēia broccoli ke nānā i ka meaʻai me ka hīnaʻi a me nā hua. Hanaʻia me ka'ōpala,ʻoi aku ka māmā ma mua o ka pahu kila. Hoʻokomoʻia ke kūponi i kahi kaʻawale a hoʻonohonohoʻia ma luna o ka quiche baked me nā wīkeke.

Pākuʻi
ʻO Broccoli Quiche

Ka mea e pono ai

• 4 hua nui
• 3 punetēpuni
• ka palaoa a pau
• 1/2 teaspoon oregano
• 1/8 teaspoon pepa
• 1 1/2 kīʻaha
• hapalua a me ka hapalua
• 2 kahe o ke kāpena Ceddar ko ka Swiss cheese
• 1/4 kapu i kaʻaila 'āmakai
• 1/4 kapu pimiento
• 1 pākihi (10ʻoni.) Nā speque broccoli keo
• 1 ka'eneʻena punakai momona
• Ke kaomi maʻamau,ʻokiʻia i loko o ka pahu

Pehea e hana ai

1. I loko o kahi kīʻaha hoʻomehana honua, hoʻohui i nā hua, ka palaoa, a me nā meaʻono; e kui a paʻi maikaʻi. E hoʻolālā i ka hapa a me ka hapalua; e hoʻopili i ka lāhi, kaʻaila, a me ka pimiento.
2. E ninini i loko o kahi pāʻani paʻi 9-inch.
3. E puhi i loko o ke kinona 350 F 45 a 50 mau minuke, aiʻole hiki i ka manawa i hoʻokomoʻia ai ka pahi ma kahi kokoke i ke kikowaena maʻemaʻe. E hoʻomaha i nā minuke he 10.
4. I kēia manawa, e kuke i ka broccoli e like me nā kuhikuhi pākuhi; kahe. E miki i ka waiū a pau ka waiʻu.

1. E hoʻonohonoho i ka'ālika i ka'ōlelo ma luna o ke kui. E kanu i ka miʻomena ma waena. E lawelawe koke.

Hiki iāʻoe ke like

ʻO ka palaoa a me kahi kīʻaha

Easy Ham a me ka'ōmaʻa houʻo Quiche

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	303
Ka nui o ka momona	21 g
Ka momona	12 g
Ka momonaʻole	7 g
ʻO Cholesterol	164 mg
Sodium	448 mg
Nā Carbohydrates	15 g
Fiber Dietary	2 g
Pāmua	15 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.