Kūkaʻo a ua maʻalahi kēia mau mea kanu i ka hoʻomākaukau a me ka kuke. Hoʻopili kokeʻia nāʻuala i ka mea umauma me ka waiū, ka pata, a me nā kau.
E hoʻohana i nā kīlaʻau'alala, nā kīʻaha, a me ka Yukon gula, aiʻole hoʻohanaʻia paha i ka holoiʻia, kaʻualaʻulaʻula unpeeled. He ala maikaʻi kēia e hoʻopiliʻia i ka pākīpika i ka hale i ka wā pōkole a iʻoleʻoe i nā koho kūkeke.
ʻO kekahi koho wikiwiki no ka mea kanu,ʻo ia kēia mea no ka mea kanu pākīpika e hoʻohana ana i ka Pakuhi Pōkole a iʻole ka mea hana kukui uila.
Ka mea e pono ai
- 2 1/2 paini paila,'ōlaʻi,ʻokiʻoki i loko o nā liʻiliʻi liʻiliʻi
- 3/4 i 1 kapu waiū a iʻole kaʻaila maikaʻi
- 4 i 6 punetēpō o ka waiū, aiʻole eʻono
- ʻO ka paʻakai a me ka pepa, eʻono
Pehea e hana ai
- E kinai i nā pīlaʻiʻuala. e waiho i loko o kahi pola nui, microwave-palekana. Ua hoʻohana wau i kekahi ana nui pyrex, akā, hiki ke hoʻohanaʻia kekahi ipu kīʻaha a me kekahi pola nui.
- E uhi i ke kīʻaha a me ka pola me ka lole'ilika aʻoki i kahi makaniʻuʻuku i luna no ka mahuʻana o ka mahu.
- ʻO ka Microwave ma HIGH no ka 8 a 11 mau minuke, aiʻole a hiki i ka wa eʻoluʻolu ai kaʻuala.
- Me nā mea hao a me nā kapuahi, e holoi pono i ke pola mai ka microwave. Inā pono, e hoʻololi i kahi kīʻaha nui no ka hanaʻana.
- E puhi i 3/4 kīʻaha o ka waiū me 4 punetēpu o ka baila i loko o ka mīkini'eneʻena a liʻuluʻi ka waiū a aneane e hoʻoheheʻe.
- Inā makemakeʻia, e hoʻopili i kaʻuala ma mua o ka paʻiʻana.
- E hoʻomohui i ka hui waiū i ka lelola a me ka mash me ka masher lima a me ka hui pūnaewele. Inā hoʻohanaʻoe i ka huila hila, mai hana i ka mea kanu. E hoʻonui i ka waiū a me ka waiūpaʻa e pono ai.
- Eʻai a pāpī i ka paʻakai a me ka pepa. ʻOhu maikaʻi.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 345 |
| Ka nui o ka momona | 22 g |
| Ka momona | 14 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 65 mg |
| Sodium | 77 w |
| Nā Carbohydrates | 33 g |
| Fiber Dietary | 4 g |
| Pāmua | 5 g |