ʻO kēia mele maʻaulu maʻalahi ka hele kūpono i ka pī, ka chili , a me nā greens. Hanaʻia hoʻi he kalo palaoa nui no ke kāwili palaoa .
Ka mea e pono ai
- 2 kīʻaha kapu
- 3/4 kapu i ka palaoa
- 3 punetē ka palaoa
- 1 teaspoon ka paʻakai
- 1 kaʻenemi kōma, nui aʻoluʻolu paha e like me ka makemake
- 1 1/2 kapu waiū
- 2 hua nui
- 5 punetēpeta ka paʻakai, hoʻoheheʻeʻia
Pehea e hana ai
- ʻO ka momona he 9-'eneha ka paʻi pani. ʻO ka umu hehi a 400 F.
- I loko o kahi kīʻaha nui, e hui pū me ka palaoa, ka palaoa, ka palolo palolo, ka paʻakai, a me ke kō.
- I kekahi kīʻaha'ē aʻe, e līlū i ka waiū, nā hua, a me ka waiū.
- E hoʻohui i nā'āpanaʻelua a hoʻonāukiho a hoʻopauʻia. Ka popo i loko o ka pakaukau i hoʻomākaukauʻia.
- E puhi no ka 25 mau minuke, ai ole ia a hiki i ka pukaʻana o ka niho i ka hoʻomaʻemaʻe i ka manawa e hoʻokomoʻia i waenakonu.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 305 |
| Ka nui o ka momona | 14 g |
| Ka momona | 7 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 137 mg |
| Sodium | 434 mg |
| Nā Carbohydrates | 36 g |
| Fiber Dietary | 3 g |
| Pāmua | 9 g |