ʻO Kāpena Kāpena Kāpenaʻo Kāpena Hulu

ʻO kēia'ōpē kāpīpīʻano maikaʻiʻo ia ka meaʻono i ka meaʻono. ʻAʻole i piha ka'ōpū i nā meaʻai a me nā mea kanu wale nō, ua emi mai ka momona a me nā calorie. He lāina maikaʻi maikaʻi kēia, keʻoleʻoe e ho'āʻo ana eʻoki i nā calories. E hana iā ia me kahi'āpana palaoa a me kahi salakeke i hoʻokaheʻia, inā makemakeʻoe.

Hoʻohilahika 1/2 ka 1 paona o ka papa a me ka beef he mea maikaʻi maikaʻi inā makemakeʻoe i ka meaʻaiʻai nui. ʻO kaʻiʻo puaʻa, ka pipi, aʻo ka ipuʻaila paha he mau koho nui loa ia, a he hoʻohana maikaʻi loa i nā mea i koe. No nā mea kanu'ē aʻe, e hoʻololi i ke poʻo o ka kāpena me kaʻeke 16-ounce o ka coleslaw mix. Ināʻaʻoleʻoe i nā'ōlaʻa hou, e hoʻonui i kahi'āpana he 14.5-'anea o nā tōmato paʻi.

Inā he mau meaʻai lāʻau i loko o kouʻohana, kāpili i ka meli baila me ka'ōpala'ōmaʻomaʻo. A inā makemakeʻoe i mau meaʻai i loko o ke pā, e hoʻonui i ka 5-auneke o nā beans (drained).

Ka mea e pono ai

• 2'Alika (kaumole pālua)
• 3 punetēpē ka paʻakai
• 2 (10 1/2-ounce) hiki ke hana i ka meli (condensed, aiʻole hoʻohana
• ka homemade concentrated broth )
• 1 ke poʻo kelepulu liʻiliʻi ('ōmaʻomaʻo, nāʻokiʻokiʻole)
• 2 kāloti (pāliki)
• 2 ka'enela pipi (peeled a me ka hapalua)
• 1'iliala maile (me nā lau, i hoʻopiliʻia)
• 2 mau'ōmato (kāpili)
• 1/2 i 1 teaspoon dill (maloʻo)
• 1 teaspoon ka paʻakai
• Paʻa pepaʻeleʻele

Pehea e hana ai

1. E hoʻokuʻu i ka waipū ma loko o ka umu nui o Dutch ma luna o ka mahana wela.
2. Ke mahana ka pata, e hoʻonui i nā aniani; ke kuke a hiki i ka wā e translucent lākou, e ulu pinepine.
3. Hoʻokomo i ka'ōpū o ka pipi, kāpaka, kāloti, kaʻuala, kelela, a me nā'ōmato.
4. E hoʻonui i ka wai e hoʻopiha pono i nā mea a pau e like me 1 iniha.
5. E lawe mai i kahi'ōpū, a laila e ho'ēmi i ka wela me ka hoʻoukuʻana i nā kau.
6. Hoʻomaehua no 1 1/2 a 2 mau hola.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	201
Ka nui o ka momona	6 g
Ka momona	4 g
Ka momonaʻole	2 g
ʻO Cholesterol	15 hua
Sodium	387 mg
Nā Carbohydrates	33 g
Fiber Dietary	9 g
Pāmua	6 g

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