Ma hope o ka mahalo, mahalo mau wau i nā ipu aʻu e lawelawe ai a noʻonoʻo i nā mea'ē aʻe e hiki iaʻu ke hana me lākou. ʻO kaʻoliʻoli Broccoli kekahi papahele punahele loa o kaʻohana i aloha nuiʻia. No laila, ua loaʻa iaʻu kahi noʻonoʻo - no ke ahaʻaʻoleʻoe e hōʻiliʻili i kekahi mau meaʻai i kēlā meaʻai a hoʻololi iā ia i loko o kahi kīʻaha nui?
He mea nui loa kēia!
ʻO nā hua'ōmaʻomaʻo, nā meaʻai lehua, nā meaʻaiʻono , a me nā meaʻai kāwiliʻia e hui pūʻia e hana i kahi meaʻai nui loa. Ua hoʻonui au i kahi iki iki no ka laweʻana o nāʻiʻo i kahi lumi hou i loko o ka pā.
Kekahi hopena: mai hoʻohana i ka hapiʻoliʻa paila i loko o kēia meaʻai. Makemakeʻoe i kaʻoi aku o ka pua broccoli e kīkole i ka hanaʻana i ka wā e hana ai a me ka kukeʻana.
ʻO nā mea a pau e ponoʻoe e lawelawe pū me ia, he'ōmona'ōmaʻomaʻo i hoʻouluʻia me kekahi mau avocados a me nā māla waina a hoʻoluliluliʻia me ka vinaigrette balsamic. ʻO kēia meaʻai he meaʻai maoli nō ia i hoʻokahi: iāʻoe nā huaʻai, ka meaʻai, a me ka berena. E hoʻouka i ke aniani o ka waina keʻokeʻo a i ka wainaʻulaʻula a me ka palolo bakena no ka meaʻono no ka meaʻai nani a melahi.
Ka mea e pono ai
- 1/4 ka wai paila
- 'Alikaʻelua,ʻokiʻoki
- 4 cloves keleka, minced
- 1/3 ke kīʻaha
- 2-2 / 3 mau kīʻaha waiū piha
- 1/4 teaspoon ka paʻakai
- 1/8 teaspoon pepa
- 1/2 teaspoon nā lāʻau marjoram i maloʻo
- 2 kahe i kāʻeiʻiaʻo Havarti
- 1-1 / 2 kīʻaha pīpī tīhi
- 1 (16 ounce) kahi laiki
- nā meaʻai , hōʻailona
- 1 (16 'auneke) nā pahu brozenoli tioka, nāloʻi a wīwī
- 1 (16 'auneke) nā kīkākā'atiʻoki paʻipaʻi,'ōmau a huki
- 2 mau kīʻaha pīpī i ka palaoa
- 1/2 kīʻaha i ka palaoa Parmesan
- 1/4 ka wai paila, hoʻoheheʻeʻia
Pehea e hana ai
- E ho ohu i ka umu a 350 ° F. E koli i kekahi 9 "x 13" ke aniani me ka mea hanaʻole i ka meaʻaila me ka hoʻokaʻawaleʻia.
- I kahi poʻohiwi nui, e hoʻoheheʻe i ka 1/4 kapu pata ma kahi mahana wela. E hoʻomoʻi i kaʻaila a me ke kāleka a me ka kuke, hoʻonāukiuki, a hiki i ka manawa eʻoluʻolu ai nā huaʻai, e pili ana i 4 mau minuke
- E hoʻomoʻi i ka palaoa a me ka kuke, e hoʻoulu me ke kī uila, a hiki i ka manawa e hoʻonuiʻia ai ka mīkini no hoʻokahi minute. Maiʻae i kēiaʻano pilikino.
- E hoʻonui i ka waiū, ka paʻakai, ka pepa, a me nā lau marjoram. E kahe a hoʻonāukiuki ma luna o kahi wela a hiki i ka māʻonaʻana o ka'ōmole. Hoʻopiliʻia ka ulu o Havarti a me Colby a hiki i ka heheʻeʻana o kaʻaila a maikaʻi ka paila (koe wale no nā huaʻai,ʻoiaʻiʻo).
- E hoʻoulu i nā meaʻai, broccoli, a me nā kāloka a hoʻomoʻi me ke aloha. E ninini i ka paila i loko o ka pāhao tunu.
- I loko o ke kīʻaha paila, hoʻohui i ka'ūpū berena, Parmesan cheese, a me ka waiū maʻemaʻe a me ka hui. E kāpīpī i ka kahe.
- E kīʻaha no ka 30 a 40 mau minuke a hiki i ka'ōhumuʻana o ka pīpī a heʻeleʻele a'āwili ke kukuna. E lawelawe koke.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 687 |
| Ka nui o ka momona | 37 g |
| Ka momona | 21 g |
| Ka momonaʻole | 11 g |
| ʻO Cholesterol | 97 mg |
| Sodium | 898 mg |
| Nā Carbohydrates | 64 g |
| Fiber Dietary | 7 g |
| Pāmua | 28 g |