Like like me ka acorn squash a me nā mea'alapala? Hana i ka meaʻai maʻemaʻe a me ke kiʻekiʻe o ka fiber i hoʻolimalimaʻia i ka squash acorn me ka hoʻohanaʻana i kahi meaʻai o ka palaoa a me nā mea momona. No ka'ōpala vegan, e hoʻohana i kaʻailaʻaila aiʻole ka marganine vegan ma kahi o ka paila.
Ua hoʻokaʻawaleʻia kēia meaʻai ma muli o ka mahalo a ka National Barley Foods Council.
Ka mea e pono ai
- 1 kaona bale
- 1/2 kīʻaha'okila
- 1/2 kaʻi
- 1 ka ipu kāmeka
- 1/4 ka wai paila, kaʻaila a me ka vegan margarine, māheleʻia
- 3 ka'ōpū puna
- 1/2 tsp thyme
- 2 mau'elemu acorn squash, hoʻokaʻawaleʻia a me nāʻanoʻano e weheʻia
- paʻakai, eʻono
Pehea e hana ai
- I loko o kahi puʻupuʻu nui loa, wela kala, kaʻaila, celeri, a me ka kāpeti i loko o 2 punetēpeta kaʻaila a hiki i ka wā e'āluluʻia ka pale. E hoʻomoʻa i ka'ōmakai a me ka thyme. E lawe mai i ka'ōpala. E ho'ēmi i ka mahana, e hoʻoulu a hoʻomele i 45 mau minuke a hiki i ka wā eʻoluʻolu ai ka paʻu a me ka wai.
- I kēia manawa, e kau i nā'āpana squash i loko o kahi pāpaʻi pīpī, i kaʻaoʻao i lalo. E kaʻa ma 400 mau lihi no 30 mau minuke aiʻole a hiki i ka māmā o nā'āpana. Wehe i ka'ōmaʻomaʻi mai ka umu a hoʻololi,ʻaoʻao'ākau i luna. E'ākau māmā me ka paʻakai.
- Hiki i ka popo ke hoʻohālike i kahi'āpana o ka palaoa bale i loko o nā kikowaena o ka lau. Drizzle me 2 punetēpelū i hoʻokuʻuʻia i ka waiū, kaʻaila a me ka vegan margarine.
- E hoʻihoʻi i nā'āpana'āpala i ka umu. E kupa i 350 mau no 20 mau minuke. Hana i kahi kīʻahaʻaoʻao lima 4 a iʻole ka lawelaweʻana.
Ma ka lawelaweʻana: calories 408, protein 12g, momona 13g, 65 mau gluhu, cholesterol 32mg, fiber 9g, sodium 731mg.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 437 |
| Ka nui o ka momona | 15 g |
| Ka momona | 3 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 1,478 mg |
| Nā Carbohydrates | 67 g |
| Fiber Dietary | 14 g |
| Pāmua | 13 g |