ʻO ka lauʻano momona ka meaʻoluʻolu a maʻalahi. Hana ia i kahi'āpanaʻaoʻao nui e hana maikaʻi i ka nui o nā meaʻai a me nā iʻa iʻa . A laila, eʻai i kahi'āpana nui a he papa maikaʻi nui kāu, no kaʻaina awakea a heʻaina awakea paha, e hāʻawi i ka palaoaʻala ma kaʻaoʻao aʻoʻoe hoʻi kahi piha piha.
ʻO ka mea hōʻike iki loa o kahi mea hūnāʻia, ka mea hānaiʻai, ua aneane hikiʻole ke hūnāʻia i loko o ka pīni a me ka hoʻouluʻana i ka mea kanu'ōmaʻomaʻo, akā e hāʻawi ana i ka pāpale he mea nui. Ināʻoe e lawelawe nei i kēia kīʻaha no ka meaʻaiʻai, a laila, e haʻalele i nā hua moa.
Ka mea e pono ai
- 1 aiʻiki liʻiliʻi,ʻo kahi meaʻono loa
- 1 kaʻailaʻailaʻaila
- 2 punetēpuni
- ka palaoa a pau
- 3/4 teaspoon ka paʻakai
- 1/4 teaspoon ka honua pepaʻeleʻele
- 1/2 teaspoon
- nā meaʻai hoʻolimalima
- 1 1/2 kīʻaha waiū
- 1 paona broccoli,ʻokiʻoki
- 2 kaʻaila āpau
- 1 paona zucchini, pāʻani
- 1 1/2ʻokoʻa i kāʻeiʻia Cantal cheese (hoʻololi i ka hale)
- 3 punetūpēpē pa'ū, hoʻoheheʻeʻia
- 1 kaʻaila
- 1/4 kapu Pākeke Parmesan
Pehea e hana ai
- E ho ohu i ka umu a 375 F a me ka pata i kahi kaomi nui.
- E kau maikaʻi i kaʻaila i loko o kaʻailaʻaila noʻelima mau minuke i loko o ka'ōmole me ka liʻiliʻi. E kāpīpī i ka palaoa ma luna o nāʻaila a hoʻomau i ke kinakiʻana i ka hui no 30 maukona. E hoʻokuʻi i ka paʻakai, ka pepa, ka mea hānai meaʻai, a me ka waiū i ka pā a hoʻonāuki mau i 3 mau mau minuke 5 a hiki i ka mīkina o ka'ōmole.
- E hoʻolālā i ka broccoli i hoʻomākaukauʻia, ka'ōnihi, zucchini, a me ka paʻakai i loko o ka mihī, e lawe mai i ka huiʻana i kahi like wale nō, a laila, hoʻopiliʻia i loko o ka ipu kukui. E hoʻolālā i ka waiū maʻemaʻe, ka palaoaʻai, a me ka 1/4 kapu Parmesan kahi, a kāpīpī i nā meaʻai ma luna o ke kāpena.
- E puhi i ka pailapī broccoli i loko o ka umu wela i 30 a 40 mau minuke a hiki i ka wela a me ka'ōhū, ua palupalu nā huaʻai, a ua lilo keʻala o ka palaoa i ke gula.
Nā meaʻokoʻa
ʻO ka hoʻohālike o kēiaʻano hiki iāʻoe ke hoʻololi i nā mea kanu e like me kou makemake, ka hola, a me ka pocketbook. Hoʻopiliʻia kēia meaʻai i nā hua'ōmaʻomaʻo, akāʻaʻohe kumu e hoʻomoʻi ai i kahi mau hapi , ai ole ia, e hele i luna me nā'ōpiopio'alapī.
ʻO ka hīnī i loko o kēia'ōhinu maʻamauʻo Cantal. He meaʻokoʻa loa ke ko Cantal e hana maikaʻi loa ana me nā meaʻai. Hiki iāʻoe ke hoʻololi i ka tīhi no kāu mau makemake,ʻo ka hulu kao a iʻole ka'ūpoki'ūni'ūpuku e hana maikaʻi.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 326 |
| Ka nui o ka momona | 18 g |
| Ka momona | 10 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 42 mg |
| Sodium | 526 mg |
| Nā Carbohydrates | 28 g |
| Fiber Dietary | 4 g |
| Pāmua | 14 g |