ʻO kēia mea hanu me ka maʻalahi hiki i kaʻelima no ka mea hānai pāʻani no ka'āpana broccoli chicken simmer he mea kūpono no nā hebedoma hana.
Ka mea e pono ai
- 1 tbsp. kaʻaila
- 1 lb. boneless, nā umauma mīkini pale
- 2 'ai kapu broccoli tioka
- 4 u. kekaila kepa i nā pūpū (hoʻowala)
- 1-3 / 4 kapu wai
- 1 tbsp. soy sauce
- 2 (3 ia.) Pkt. Hoʻopiʻia ka moa me ka moa
Pehea e hana ai
- Eʻohi i ka moa i nā'āpana lahilahi. ʻO ka heat i loko o ka skillet nonstick ma luna o ka liʻiliʻi-kiʻekiʻe wela. E hoʻonui i ka moa. Hoʻopiʻo i ka moa a hiki i ka pauʻole o ka moa i ka waena.
- Hoʻopiha i ka broccoli, nā halare, ka wai, me ka mea 'ai a me ka mea' ai a me ka 'ai hoʻokahi meaʻono mai nā nūnū manua e hoʻonani e hui maikaʻi a lawe i kahi maʻi. E wāwahi i nā pale i ka hapalua a hoʻonui i ka moa a me nā mea kanu. E hoʻomaha a lawe hou i kahi maʻi hou.
- E ho'ēmi i ka mahana i lalo. E uhi i ka skillet a hoʻokuʻu i 7 a 10 mau minuke a hiki i ka māmā a me ka moa o ka broccoli i ka pinepine.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 407 |
| Ka nui o ka momona | 25 g |
| Ka momona | 11 g |
| Ka momonaʻole | 8 g |
| ʻO Cholesterol | 133 mg |
| Sodium | 801 mg |
| Nā Carbohydrates | 7 g |
| Fiber Dietary | 2 g |
| Pāmua | 39 g |