ʻO kēiaʻohe moa he moa a me ka laiki ralaʻau me ka broccoli a me ka cheese cheddar. Hoʻokomoʻia ka moa moa i ke kīʻaha, aʻo kahiʻalani keʻokeʻo maʻalahi me kaʻaila kawa e hoʻomāmā ai i kaʻono.
E pālua i ka luʻu no ka pīsope inā makemakeʻoe i ka nui o ka liʻi.
Makemakeʻoe eʻoki i kekahi mauʻeleʻele'ōmaʻomaʻo āpau a me paprika i kaʻokiʻana.
Ka mea e pono ai
- 2 pōkole (10 mau'unekona i kēlā me kēia) nā speque brocolate a me nā meaʻokoʻa
- 1 ka ipu i kāwiliʻia i ka diaddar cheese
- 2 i 3 mau kapu moa i kuʻiʻia
- ʻO ka paʻakai a me ka pepa aiʻole ka paʻakai paʻakai
- 2 kīʻaha
- Kūla i ka laiki
- 2 punetēpē ka paʻakai
- 2 punetēpuni
- ʻO ka palaoa a pau
- 1 ka waiū
- 1 kaʻina kaʻina wai lemon
- 1 kapu
- Kaomiʻala
Pehea e hana ai
- ʻO Cook broccoli e like me keʻano o nā papa kuhikuhi; e hoʻokahe maikaʻi. E hoʻonohonoho i ka'ālika ma kahi kīʻaha baking 13x9x2.
- E kāpīpī me ka hapalua o ka tīhi; i luna me ka moa heʻula. Ka wā me ka paʻakai a me ka pepa; ka pīni ma ka laiki i kāluaʻia.
- Ma kahi'ōmole, e hoʻoheheʻe i ka waiū ma luna o ka wela wela. E kawiliʻia i ka palaoa; e hoʻonui i ka waiū. ʻO Cook, e hoʻoulu pinepine ana, ma luna o ka mahana wela a hiki i ka hoʻopiliʻana o ka paila a me nā momona.
- Wehe i ka wela; e hoʻopili i ka wai lemon a paʻi i loko o ka kirimina'ōmole. E pīpī i ka moa. E kāpīpī me ka koe i koe.
- E kupa ma 400 F no 15 i 20 mau minuke.
E lawelawe 4 a 6.
Nā Manaʻo a me nā Variations
- E hana i kēia'ōpala me ka hui pūʻana o ka puaʻaʻala me ka pua broccoli.
- E hoʻohana i ka pīpī mālie a'āpala paha a hoʻohana paha i kahi kāpena kāpena kāhili.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 758 |
| Ka nui o ka momona | 42 g |
| Ka momona | 20 g |
| Ka momonaʻole | 13 g |
| ʻO Cholesterol | 155 mg |
| Sodium | 709 mg |
| Nā Carbohydrates | 53 g |
| Fiber Dietary | 5 g |
| Pāmua | 41 g |