ʻO ka mīmone eggplant ma loko me ka cheese cheese Mozzarella. ʻAʻohe he kuke kuke? ʻAʻohe mea hopohopo, hiki ke hoʻomākaukau pūʻia kēia pūʻanoʻano eggplant i loko o ka umu o ka umu. Me lalo o 300 calories ma kēlā sandwich,ʻo ia hoʻi kahi mea hoʻolimalima kalo-loloa.
Nā papahana a me ka kiʻi a ka The Wheat Foods Council
E like me kēia sandwich eggplant i haikiʻia? Eia ka meaʻaiʻai (a me ka vegan!) Nā manaʻoʻai kāpena.
Ka mea e pono ai
- eggplant (ʻokiʻoki i loko o ka '¼ i ka palaoa)
- 1 bele pepa ('āpana,ʻalani aʻulaʻula paha, i kālaiʻia i loko o nā apo)
- 8 pākī palaoa, māmā mālie ma nāʻaoʻaoʻelua
- 4 paʻipaʻi i ka wahie hou mozzarella
- 1/4 kapu Paʻipaʻi Pipi (kaʻi)
- ka paʻakai a me ka pepa (eʻono)
Pehea e hana ai
Hoʻokumu i ke kuʻina a iʻole ka umu i ka umu.E kanu i ka eggplant a me nā hua bele ma ka grill (aiʻole ma kahi pepa bakena no ke broiler), a me ka wā maikaʻi me ka paʻakai a me ka pepa. Grill 5 a 10 mau minuke, a hiki i ka'aluʻolu a me ke keokeo. Wehe i ka wela.
ʻO ka palaoa māmā ma kekahiʻaoʻao. E huli i kahi'āpana ma kahiʻaoʻao, e hoʻonui i ka pehi Mozzarella i ka'āpanaʻehā o nāʻehā. Mālie ka puaʻaʻaʻole hoʻoheheʻe.
ʻO ka eggplant a me nā bele ma luna o kahi wahie, a hoʻonui i ka pī Parmesan.
Kuhi me 4 mau paʻi. E lawelawe koke.
Nāʻike pilikino:
Nā lawelawe: 4
Kāleka / lawelawe: 219
Nānāʻano: Hoʻokahi ka waikiniko e pili ana i: 219 kalolo, 9 g protein, 34 g mau lāʻauʻala, 5 g fiber, 6 g momona (3 g piha), 11 mg cholesterol, 76 mcg folate, 2 mg iron, 414 mg sodium.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 156 |
| Ka nui o ka momona | 6 g |
| Ka momona | 3 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 19 med |
| Sodium | 361 mg |
| Nā Carbohydrates | 18 g |
| Fiber Dietary | 5 g |
| Pāmua | 9 g |