ʻO ka Low-Calorie Meatloaf me nā meaʻai

ʻO kaʻaiʻo Meatloaf kahiʻai nui loa a he mea maʻalahi ia e hoʻonui ai i kahi olakino me kēia mea hoʻolimalima kalo. Ke hoʻomau neiʻo ia i nā meaʻono like a mākou e aloha nei i kēia pāʻani, akā, kohoʻia kekahi mau meaʻai e hoʻemi ai i nā calories.

ʻO nā kumu nui e hōʻemi ana i ka helu helu pū kalo o kēia meaʻai he 96 mau pī'ā nui a me ka palaoa a pau loa. Hiki nō ia i nā kānaka'ōmaʻa wale nō ma mua o ka hoʻohanaʻana i ka huahelu a pau e like me ka nui o nā meaʻai. Hoʻokomo i kekahi'āpana'ōmaʻomaʻo liʻiliʻi e hoʻoulu i kekahi mea maʻi hou i loko o kaʻai a kāu meaʻai, a ua hoʻomākaukau kahiʻaina awakea nui e lawelawe.

Ka mea e pono ai

• 1 paona pipiʻai honua (96 mau haʻawina kele)
• 1/2 kīʻahaʻoki (kahi'āpana)
• 1/2 kapu pepa'ōmaʻomaʻo (ka'āpana)
• 1 kaʻaila (ka palaoa a pau, maloʻo)
• 1/2 kapu ketchup (māheleʻia)
• 2 punetēpene kūkeke (Dijon)
• 2 mau'ōmaʻomaʻo (e paʻi mauʻia)
• Dash honua pepaʻeleʻele

Pehea e hana ai

1. E hoʻolale i ka umu a 350 F.
2. E mālama i 2 punetēpō o ka ketchup.
3. I loko o kahi pola nui nui, e hui pū i nā mea i koe a pau ke pālahalaha.
4. E puhi i ka paila palaoa me ka non-stick cooking spray. E hoʻohui i kaʻiʻo i loko o kahi pāʻina e hoʻohana ana i kou mau lima, a kau i ka pan. Kuhi me ka pahu i koe.
5. E puhi no 1 hola a me 15 mau minuke, aiʻole a hiki i ke kuʻomanaʻoʻana i waena.
6. Wehe i kaʻiʻo mai ka umu. E hoʻomaha ia no 5 mau minuke ma mua o ka lawelaweʻana.

Ka lawelaweʻana i nā manaʻo kōkua

ʻO ka Meatloaf a me nā pīpī'alalapa ka mea i hoʻohui maikaʻiʻia,ʻoiaiʻo ka pālala e hoʻohana i kahi kōkua iki e ho'ēmi i nā calories e like me kēia meaʻai. ʻO ka hoʻonohonoho maʻalahi he meaʻai kalo-lolo ka meaʻai no ka puaʻaʻala me ka mea kanu pākī . Ma ka hoʻouluʻana i ka lāpaila maikaʻi, e hoʻemiʻia ka nui o ka'ailala aʻo ka punahele punahele kēia iʻoi aku ke olala no kaʻohana.

ʻO kahi mea punahele punahele'ē aʻe kekahi mea kōkua i ka meaʻai. E koho i nā mea hou i ke kālepa a e hoʻokumu i kāu'ōwili ulaula. E noʻonoʻo i ka mahuʻiʻana i nā meaʻai e mālama i kēlā mau meaʻai olakino maikaʻi i loliʻoleʻia i loko o nāʻano kuke kuke.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	278
Ka nui o ka momona	10 g
Ka momona	4 g
Ka momonaʻole	4 g
ʻO Cholesterol	67 mg
Sodium	456 mg
Nā Carbohydrates	21 g
Fiber Dietary	2 g
Pāmua	26 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.