ʻO kēia ka māmā a me ka maʻalahi hiki i ka'enela skillet e hiki ke noho ma ka papa i 30 mau minuke. E hoʻohana i nā meaʻono momona o ka honua, aʻewalu mau'unema wale nō, e hoʻopiha ana i ka skillet me nā hua huaʻai e hana ai i kēia meaʻaiʻono.
E hauʻoli me kahi raiki a ma ke kaʻawale paha e like me kahi kīla hoʻokahi kīla.
Ka mea e pono ai
- 1 tsp. ka canola
- 1 lāʻau'iele, i kāpiliʻia
- 3/4 ke kīʻaha i kahi koʻi lima
- 3/4 ke kīʻaha pākeke
- 3/4 kapu pīni keʻokeʻo, hoʻoponoponoʻia
- 3/4 ke kinaki
- 1 ka zucchini nui, iʻokiʻia i ka lōʻihi a me ka sliced
- 1 tsp. huakaʻi
- 8ʻewa o kaʻepa momona
- 1 15-'anea heʻaʻai o nā tōmato kohi
- 1 tbsp. Hoʻokomo i nā meaʻono
Pehea e hana ai
- ʻO kaʻaila hehi ma ka pale nui ma luna o ka mahana wela.
- Lele i kaʻalani, ka'atika, kāloti, ka'ōmaʻomaʻo , nā hamo a me ka zucchini no 2-3 mau minuke. Hoʻohui oregano.
- E kuhū i ka pipi a hoʻomoʻa a hiki i ka wāʻaʻole o ka mālū, ma kahi o 5-7 mau minuke. E hoʻopau i kekahi momona nui.
- Hoʻomoʻi i ka'ōmaʻomaʻi kaomi a me ka saukakai Worcestershire. Hoʻomaehuʻo Simmer no 20 mau minuke.
Nā Kalo Hana Hana:
Calories 170
Nā Kalo mai loko mai o ka momona 38
Ka nui o nā'ōpona 4.3g (i noho 1.6 1.6)
ʻO Cholesterol 35mg
Sodium 259
Carbohydrate 17.4g
Fiber 4.9g
Puʻu 15.5g
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 242 |
| Ka nui o ka momona | 8 g |
| Ka momona | 3 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 51 mg |
| Sodium | 191 mg |
| Nā Carbohydrates | 22 g |
| Fiber Dietary | 7 g |
| Pāmua | 22 g |