ʻO kēia kānana zucchini i kīʻia no ka laiki kahi meaʻai nui. E hana ana kekahiʻano laiki iʻole hiki iāʻoe ke hoʻohana i ka quinoa inā makemakeʻoe. E lima lima me ka mālama e mālama i ka meaʻai i ka'ōpala.
Ka mea e pono ai
- 6 kekona zucchini
- 2 mau kīʻaha (475 mL) kahi laiki iʻole
- quinoa
- 1 kīʻaha (240 mL) gīda kahi (kāpiliʻia)
- 1 ka'ōmaʻomaka maʻamau (ka huapalapala a me ka'āpala liʻiliʻi)
- 3 punetēpel (45 mL) ka waiū (ʻaʻole i hoʻomaha a me ka melted)
- 1 clove keleka (minced)
- 1 teaspoon (5 mL) maloʻo maloʻo
Pehea e hana ai
1. E oki i ka zucchini me ka lōʻihi a huki i kaʻiʻo a hoʻolei. Pono ka shell i kahi o 1/4 iniha ka lahilahi. Hoʻohui i nā meaʻai'ē aʻe, koe ka pī, i loko o kahi kīla.
2. E hoʻopiha i kaʻene no ka mahana wela. ʻOiaiʻo kaʻenaʻena he mea hoʻomehana, hoʻokuʻu i ka 1/4 kapu raiki i nā pūpū zucchini. ʻO kēlā me kēia pahu piha i nā zucchini me ka paʻakai. E kau ma luna o kahi'āpana'awaina i hoʻouluʻia me ka māmā aʻae i ka kuke no nā minuke 10, ke hoʻoheheʻeʻia ka zucchini, a hoʻoheheʻeʻia ka wahie, e hoʻohemo i ka wela a lawelawe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 180 |
| Ka nui o ka momona | 10 g |
| Ka momona | 6 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 27 mg |
| Sodium | 199 mg |
| Nā Carbohydrates | 16 g |
| Fiber Dietary | 1 g |
| Pāmua | 7 g |