He meaʻono a me ka momona kēia mau hua'alakinina. He mea leʻaleʻa iā lākou iho, akā, hana pū i nā mea hoʻolālā maikaʻi i ka palaoa (e like me kēia Palemona Pameka Namea), nā kānana (e ho'āʻo iā lākou ma kahiʻo Roasted Squash Soup ), aiʻole nā huaʻaina (he nui lākou ma luna o Pumpkin Pie or Buttermilk Panna Kahi).
Ka mea e pono ai
- 1 1/2 i 2 'aila paula pura (
- kūlana , hulled)
- 1/3 kapu kī
- 2 punetēpuni wai (aiʻole ka waiʻalani)
- Kōpena: 1/2 teaspoon meramona ('āina)
- 1 ka paʻakai (ke kai maikaʻi, eʻono ai)
Pehea e hana ai
- ʻO ka umu'ehi mua i 375 F. Line i kahi pepa bakena nui me ka pepa paʻu pepa, ke poʻo, a me kaʻili kala a waihoʻia. I kēia manawa, i loko o kahi pālahalaha nui ma luna o ka mahana-wela wela, kāpīpī i nāʻanoʻano, e hoʻoulu pinepine, a hiki i ka wā e hoʻoluliluli i kahi liʻiliʻi, e pili paha i 3 mau minuke. E hoʻonoho i nā hua i kahi'ē.
- I loko o kahi kīʻaha nui, e hui pū i ka wai a me ka wai aiʻole ka waiʻalani, a me ke kinamona, inā makemakeʻoe. E hoʻolālā a hiki i ka pauʻana o ke kō. E hoʻoulu i nā huapalapala a hoʻokuʻu i kaʻeleʻele e hōʻaʻahu iā lākou.
- E hoʻoulu i nā hua ma nā pepa'ūpī lapaʻau i loko o ka papa o kahi papa hoʻokahi e hiki ai. Eʻai i ka umu a hiki i ka manawa e'ālamuʻia ai ke kōpaʻa a lilo nāʻanoʻano i meaʻeleʻele. E nānā pono iā lākou; hele lākou mai nā'āpana kukui e puhi koke. Hoʻomaka e nānā iā lākou ma kahi o 10 mau minuke a 2 mau minuke ma hope o kēlā.
- E kanu i nā mea kanu. Ponoʻoe e wāwahi iā lākou i kahi liʻiliʻi e like me ke laweʻana iā lākou mai ka pepa. E kūʻai i loko o kahi pahu pale no ka nui a hiki i ka 2 pule.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 559 |
| Ka nui o ka momona | 31 g |
| Ka momona | 5 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 92 mg |
| Nā Carbohydrates | 58 g |
| Fiber Dietary | 9 g |
| Pāmua | 21 g |