Hoʻomaʻaʻia kēia mea maʻalahi me kaʻaki.
Ka mea e pono ai
- 1 paʻi pahu brozenoli, 10 mau'unema ma kahi o 1 1/2 kīʻaha
- E 4 mau paʻipaʻi
- 1/2 kīʻaha
- ka palaoa
- 2 mau kīʻaha keʻokeʻo, e pili ana i ka meaʻai ma lalo
- 2 teaset me ka mīmū maloʻo
- 1/2 teaspoon
- paʻakai
- pepa pepa
- 1 ka'eneʻena minimina kaʻaila
Pehea e hana ai
- ʻO Cook broccoli a hiki i ka manawa o keʻoluʻolu; kahi i loko o kahi kīʻaha pāʻani. ʻO luna me ka ham kahila.
- E hana i ka meaʻala keʻokeʻo a kau i ka lihi i ka mīkini ulu; e kuke i kahi wela a hiki i ka hoʻoheheʻe o ka hīnaʻi.
- E hoʻonui i ka meaʻai i ka iki; hoʻopili i ka ham a me ke broccoli.
- E puhi i ka pahu ma ka 400 F no 20 a 25 mau minuke.
| Nānālā kūikawā (no ka lawelaweʻana) |
|---|
| Kālepa | 271 |
| Ka nui o ka momona | 11 g |
| Ka momona | 6 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 35 mg |
| Sodium | 1,682 mg |
| Nā Carbohydrates | 34 g |
| Fiber Dietary | 2 g |
| Pāmua | 10 g |
(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.