ʻO kēia Sweet Potato Broccoli Curry he maʻalahi ke hana i kahi pahele. Makemakeʻoe e hoʻolālā i ka mea kaulike e like me nā mea a nā mea i hōʻuluʻuluʻia a puni kāu papaʻaina. ʻO kekahi bonus: hiki iāʻoe ke puhi a'āpī i nā mea a pau i kekahi lā ma mua aku - e uhi wale a hoʻonoeʻia a hiki i ka wā e makaukauʻoe e hoʻokuʻu i nā mea a pau i loko o ka ipu.
Hoʻomaopopo: Ua hana maikaʻiʻia kēia me ka waiu niu pinepine, a he meaʻono keʻo ia a paʻa pū i ka wā i hoʻolapalapaʻia. Inā kohoʻoe e hoʻohana i ka waiu niu momona liʻiliʻi, mai hoʻokuʻuʻia i kahiʻeha aiʻole e kaʻawale.
Ka mea e pono ai
- 2ʻuala
- 1 poʻo (e pili ana i 1 paona)
- ka broccoli
- 2 cloves kele
- 1-3 hou
- ʻOhana chiles
- 4ʻehā'ōmaʻomaʻo
- 1 'inihi kekona o kahi kaukani hou
- 2 punetēpēʻaila (aiʻole kaʻaila canola)
- 1/2 teaspoon ka paʻakai nui
- 2 15-'anea i nā niu niu waiū
- Kōkua koho: cilantro
Pehea e hana ai
- ʻO Peel i kaʻuala aʻokiʻoki i mau'āpana. E huki i ka brocololi aʻokiʻoki i nā kīʻaha bite. Peel i ke brocololi aʻokiʻoki i nā'āpana'ōpū.
- E hana i ke koena o ka hana hana mua: Peel a miki i ke kāleka; eʻoki loa i nā chiles; eʻoki aʻoki i kaʻailaʻeleʻele; e pehu a'āpana i ka pila. E hoʻonoho iā lākou a pau.
- I loko o kahi ipu hao ma luna o ka wela wela, e wela i kaʻaila. E hoʻoulu i ke kālani, nā chiles, nā'aliki, ka pīpī, a me ka paʻakai. ʻO Cook, e hoʻonāukiuki, a hiki i ke kani a me keʻala,ʻo kahi 30 maukona. E hoʻonui i kaʻuala a me ka waiu niu a lawe i kahi maʻi. E ho'ēmi i ka mahana e hoʻomaʻamaʻa a e kuke i 10 mau minuke.
- E hoʻomoʻi i ka broccoli a me ka kuke a hiki i ka manawa eʻoluʻolu ai nā meaʻai, ma kahi o 10 mau minuke.
- E mālama i ka pā, ma luna o ka laiki i kālaiʻia a hoʻopiliʻia me ka cilantro, inā makemakeʻoe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 755 |
| Ka nui o ka momona | 59 g |
| Ka momona | 46 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 547 mg |
| Nā Carbohydrates | 57 g |
| Fiber Dietary | 13 g |
| Pāmua | 13 g |