ʻO kēia palaʻaiʻai hikiʻole ke like me kahi quiche. Ināʻaʻoleʻoe i maʻaʻole i nā "pies hikiʻole," ua hanaʻia me nā hua a me nā meaʻaila mīpala e lapalapa ai, me nā hua iʻa a, i kekahi manawa, meaʻai. ʻO ka hui pūʻana o nā meaʻono e hana ai i kaʻahaʻaina awakea a me nā pahi brunch, aʻo nā paila kuki e hele i lalo, e hāʻawi ana i kahi'āpala.
Aia kēiaʻano me ka broccoli kūpaʻi aiʻole ka puaʻaʻalapona aiʻole ka hui pūʻana o nā meaʻelua. Kāheaʻia kaʻeli bele a me ka 'āpiki i ka meaʻono a me ka lei i ka pā.
No kahi pai pālua, e hoʻokomo i kekahi puaʻaleʻa, hamani pipi, aiʻole ka'ōpala o kaʻiʻo o ka honua i ka hoʻopihaʻana.
Ka mea e pono ai
- 2 1/2 kīʻaha kapu broccoli a iʻole ka puaʻaʻala, aiʻole ka hui pūʻana o nā meaʻelua
- 1/2 kīʻaha'okila
- 1½ kapu
- pepaʻalaniʻulaʻula aiʻole ka pepaʻalaniʻulaʻula
- 1 kaʻaina (4 mau'une) i ka palaoa
- 1 1/2 kapu waiū
- 3/4 kapu i kūʻaiʻia aiʻole
- ʻO ka palaoaʻaila
- 3 hua nui
- 1 teaspoon ka paʻakai
- 1/4 teaspoon pepa
Pehea e hana ai
- ʻO ka umu hehi a 400 F.
- I kahi'ōmole, laweʻia ka 1'inni o ka wai paʻakai i kahiʻeha (e pili ana i 1/4 teaspoon puna i kēlā me kēia 1 kapu wai). ʻO Cook broccoli a me / a kelepalālehu aʻoluʻolu; e hoʻokahe maikaʻi.
- Hiki i ke kalepoli, ka'ati, ka'ōmaʻomaʻo, a me ka paʻakai i loko o ka paʻi paʻi.
- E kau i ka waiū, nā bakekuki, nā hua, ka paʻakai, a me ka pepa i loko o ka mea holoi; ke kaʻina hana ma ka wānana kiʻekiʻe no kahi 15 maukona, aiʻole a hiki i ka wale. E hoʻohui i ka'ōpala.
- E kīʻaha i ka 35 a 40 mau minuke a hiki i ka'ōniʻoni gula a me ka pahi e puka mai maʻemaʻe.
- E kū i 5 mau minuke ma mua o ka lawelawe.
- E kope i ka makemake. E hoʻomau i nā'ōleʻa hoʻomoʻa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 235 |
| Ka nui o ka momona | 15 g |
| Ka momona | 8 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 149 mg |
| Sodium | 338 mg |
| Nā Carbohydrates | 12 g |
| Fiber Dietary | 2 g |
| Pāmua | 14 g |