ʻO nā kahawai (kahi. Ierusalema artichokes) ka māla o nā sunflowers. ʻO kēia mau'āpana liʻiliʻi, he meaʻonoʻono ia, paʻipaʻiʻia, aʻailaʻia i loko o kahi pahu i piha i ka paʻakai. Hiki iāʻoe ke hui pū me nā mea kanu'ē aʻe (he maikaʻi loa lākou me nā'atila), e hoʻohana i kēlā me kēia kīhā āu e makemake ai, aiʻole e kāʻei i nā mea kanu no nāʻano likeʻole.
ʻO kahi o nā pālolo e puhiʻia i maloʻo, nā huapalapala i loaʻa mai kahi wai i hoʻonuiʻia. Hiki iāʻoe ke hoʻohana i kaʻalani (He koho maikaʻi ka Homemade Chicken Broth ), kaʻaila, hapalua a me ka hapalua, aiʻole i ka hui pūʻana o lākou.
Ka mea e pono ai
- 2 paona paʻu (Ierusalema artichokes)
- 2 punetēpēpē no ka pan (aiʻole kaʻaila)
- ʻO ka paʻakai maikaʻi iʻa, kahiʻalaniʻeleʻele hou, he'amiʻona hou i kaʻai
- 1 kaʻaila (aiʻole kaʻaila, ka hapalua a me ka hapa, aiʻole kekahi mau hui)
- 1/2 i 1 kapu Pāpale Parmesan i kālaiʻia (aiʻole i kahi paʻakai paʻakikī'ē aʻe)
Pehea e hana ai
- ʻO ka umuʻehu e 375 ° F. E puhi i ke kapa kila.
- Eʻokiʻoki i nā sunkoma i loko o ka'āpana, 1/4-iniʻi.
- ʻO ka paila a me kaʻaila he 2-quart casserole a likeʻole me ka pan. E kau i nā'āpana sunkoke i loko o ka pā e hana i kahi papa paʻa. E kāpīpiʻi iā lākou me ka paʻakai a me ka pepa. E hana i kahi papa lua a kāpīpīʻia me ka paʻakai, ka pepa, a me ka nunu. Hiki iāʻoe ke hoʻonui i kahi līpī i kahi papaʻa inā makemakeʻoe. E hoʻomau i ka hoʻomoeʻana a me ke kāpīpīʻana, me ka hoʻopiliʻana i nā huapalapala wale nō i kēlā me kēia'ē aʻe.
- Ke hoʻopiliʻia nā paʻi huapalapala a pau, e ninini i kaʻalua a iʻole kaʻaila ma nā kukui, a kāpīpī i ka paʻakai, ka pepa, ka nutmeg, a me ka paʻakai. E uhi i ka pī me ka pahu alumini a me ka baʻa a hiki i ka manawa eʻoluʻolu ke kuʻi i ka wā i puhiʻia me ka'ōpala, e 40 mau minuke. Wehe a hoʻomoʻa a hōʻoluʻolu a'ōhinu, 20 minuke paha.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 555 |
| Ka nui o ka momona | 39 g |
| Ka momona | 20 g |
| Ka momonaʻole | 13 g |
| ʻO Cholesterol | 198 mg |
| Sodium | 389 mg |
| Nā Carbohydrates | 2 g |
| Fiber Dietary | 0 g |
| Pāmua | 48 g |