ʻO kēia hānaiʻano kāleʻa maikaʻi kālepaʻo Kānelani maikaʻi no ka broccoli i loko o kahi meaʻalaniʻalaniʻono e maikaʻi loaʻia me ka laiki i laikiʻia . Inā makemakeʻoe i kahi meaʻoi aʻe i'ōwiliʻia, eʻoluʻoluʻoe e hoʻonui i kekahi mau huaʻokoʻa'ē aʻe-ʻo ia paha nā kālekaʻalani a me ka kānana pēpē, aiʻole i kekahi tofu no ka meaʻai nui.
ʻO kēia broccoli me ka meaʻalani kele i ka meaʻai, ka meaʻai, ka vegan, a ināʻoe e hoʻohana i ka tamari ma kahi o ka soy sauce,ʻaʻohe ponoʻole,ʻo ia hoʻi. Eʻoluʻolu e palekana i kāu puna puna wai (e heluhelu i ka lepili-aia kekahi aʻaʻole kekahi).
Nā meaʻai kūpono no ka lawelaweʻana, me ka 1/2 kīʻaha i ka laiki (mai ka helu Kalorie):
Kaloka: 291, Calories mai Kahe : 54% Ka UkuʻAlā:
Ka Honua Nui: 6.0g, 9%; Ka wai momona: 0.9g, 4%
Cholesterol: 0mg, 0%
Sodium: 921mg, 38%
ʻO ka nui o nā'ōpona: 51.9g, 17%
Uku Fihi: 5.5g, 22%
Nalu: 12.2g
Paila: 10.3g
Ka Hua Vitamena A 27%, Huaki C C 302%, Ka Makani 11%, Kela 12%
Ka mea e pono ai
- 2 kīʻaha puna
- 2 cloves keleka (minced)
- 1/4 ke kī 'aila meaʻai (aiʻole he mea hoʻomanaʻo no ka mālama' ana i ka gluten-free)
- 1 tsp ke nānā
- 1/2 tsp pelo pepa
- 1/4 kapu kō
- 2 lālā o ke āpiʻoli ('āpana)
- 2 tbsp
- aila olila
- 1 1/2 tbsp cornetarch
Pehea e hana ai
- E lawe mai i ka'ōpū puna i kahi'ōpū.
- E hoʻoulu i ke kālani, ka soy sauce, kaʻili, ka pepaʻulaʻula a me ke kōpaʻa, e hoʻouluulu e hui maikaʻi.
- I kahi āpau nui, hoʻokuʻu i ka broccoli i kaʻailaʻaila a hiki wale i keʻano o ke aloha.
- E hoʻomoʻi i ka huiʻana o kaʻaila i ka broccoli.
- E hoʻomoʻi i ka kānana, e hoʻonāukiuki maikaʻi e pale i nā'ōpū.
- Eʻae i ka kuke no 6 a 8 mau minuke, aiʻole a hiki i ke kuʻiʻana o ke kiko.
- E lawelawe i ka raiki a iʻole ka huaʻokoʻa'ē aʻe, e like me ka quinoa a i ka mile .
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 152 |
| Ka nui o ka momona | 5 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 893 mg |
| Nā Carbohydrates | 24 g |
| Fiber Dietary | 3 g |
| Pāmua | 5 g |