ʻO ka mīniʻohi mīni (garbanzo beans) me ka pā Parmesan he meaʻai maikaʻi loa no nā keiki meaʻai a me nā mākua hoʻi e makemake ana i kahi meaʻai meaʻai kūʻokoʻa nui a me ka lamaʻole. ʻO kēia meaʻai no nā'ōpala hoppea he māmā wikiwiki a mālama maʻalahi (home health!) No nā pahuʻai awakea, nā pīpī pīpī ma hope o ke kula no nā keiki meaʻai. Hana iā lākou i ka meaʻino ma ka holoiʻana i ka lihi, inā pono.
ʻAʻole i hanaʻia i mua o ka umu i hoʻomoʻiʻia i ka umu moa i mua? Aiaʻoe i loko no ka hana maʻamau! Ke hoʻomoʻaʻia i ka umu, e lilo ka moa (garbanzo beans) i loko o ka hui piha o ka maikaʻi o ka momona momona, e like me ka meaʻai me nā kīʻahaʻuala a me nā nati paʻakai, akā, me kaʻole o nā momona momona. ʻOi hou, he hana maikaʻi loa lākou,ʻo ia hoʻi,ʻo ka umu moa wela e pili ana i ka mea momona loa loa.
ʻOiaiʻo ka pī Parmesan houʻaʻole pono kaʻaiʻana i kaʻai maʻamau,ʻo nā moa liʻiliʻi wale nō heʻokoʻa wale nō ke kūʻai aku aʻoi aʻe paha, akā, inā eʻailaʻoe i kāu iho mai ka'ōpala, a laila e pili pono kēia meaʻai i nā kālā o kaʻohana.
Makemake hou i nā manaʻo meaʻai? Eia nā hanana'āhewa iki no nā keiki a me nā mea ulu .
Nā papahana a me ka kiʻi a nā Bush's Beans.
Ka mea e pono ai
- 2 tbsp. aila olila
- 2 (15ʻoi.) Kēne pipi (garbanzo beans), holoiʻia a holoiʻia
- 1/2 tsp. ʻo ka paʻakai (ka paʻakai kai a iʻole ka paʻakai momona ka maikaʻi)
- 1/8 tsp. he pepa maloʻo hou
- 1 tbsp. mea kanu hou
- 3 tbsp. Pākē i ka Parmesan cheese
Pehea e hana ai
- E ho ohu i ka umu a 400 F a laina i kahi pepa pahu wai nui me ke alumini alumini.
- E hoʻomaʻamaʻa māmā i nā moa (garbanzo beans) maloʻo me kahi kāwele pepa (aiʻole hiki iāʻoe ke hoʻohana i ka wana wilawila no kēia inā he hoʻokahi kāu), a kau i loko o kahi pola nui.
- E hoʻokuʻu i ka mīkini me kaʻailaʻaila a kāpīpīʻia me ka paʻakai moana a iʻole ka paʻakai kosher a me ka pepaʻeleʻele'ōpiopio. E hoʻohana i ka spatula, e hoʻoulu ai a hoʻolimalima maikaʻi paha no ka hōʻaʻahuʻana i ka moa me kaʻaila a me ka paʻakai ma keʻano hiki loa.
- E hoʻonohonoho i nā moa i loko o kahi papa hoʻokahi ma ka pepa bakū palaoa i ka palaoa a e hoʻomoʻa i ka umu wela i 15 mau minuke.
- Ma hope o 15 mau minuke, e hoʻokuʻu i ka ipu mai ka umu, a hoʻoluliluli ke kukui i ka moa, a laila e hoʻomoʻa no 15 mau minuke.
- Lawe pū i ka pan mai ka umu mai a kāpīpī i ka moa me ka rosemary, a laila e hoʻokipa i 8 mau 10 mau minuke'ē aʻe, a hiki i ka wā o ka moa.
- Ma ka hopena, e lawe i nā moa mai ka umu aʻoiai e mahana mau ana, e pīpī i ka pī Parmesan ma luna o nā moa, a hoʻolālie mālie e hoʻohui a me ke kapa.
Eʻoliʻoli i ka'ōhumu chickpea'ōpala!
Keʻimi nei i nā ala hou e hana ai i nā moa no nā keiki? Eia kekahi mau mea lawaiʻa chickpeaʻai nui-meaʻai e ho'āʻo ai:
- Hoʻopono i ka meaʻono 6-ingredient chickpea veggie
- Pāleʻa momona mīkiniʻona me ka mayonnaise
- ʻO ka'ōpū a me ka puaʻa puaʻa veggie tacos
Nā memo hoʻomanaʻo:
- ʻO kekahi poʻe,ʻaʻole lākou i manaʻo i ka Parmesan cheese eʻai i ka meaʻai na keʻano i hanaʻia. No ka 'ike hou aku, eʻoluʻolu e nānā: He mea'aihihi kahi?
- ʻO kēia umu e hoʻokuʻuʻia i ka mīkiniʻohi he meaʻono hoʻi me ka lihiʻole, inā makemakeʻoe e hōʻole .
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 287 |
| Ka nui o ka momona | 8 g |
| Ka momona | 1 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 1 mg |
| Sodium | 339 mg |
| Nā Carbohydrates | 41 g |
| Fiber Dietary | 9 g |
| Pāmua | 14 g |