ʻO kaʻoihana kūʻai o ka mahiʻai o ka mahiʻai ma ka pākena me nā paukena a me kēlā me kēia'āpana. ʻO ka'ōmaʻomaʻu Butternut , aʻo ka'ōmaʻomaʻa paha, ka meli meli, heʻoluʻolu a he haʻahaʻa. E like me ka nui o nā mea kanu,ʻo ka'ōhinuʻana e hoʻopuka i kahi hohonu o ke kahiʻaʻai a hoʻonui i ka momona maoli. A ma muli o ke kiʻekiʻe o ka paʻakai o ka'ōmaʻomaʻu, ua maikaʻi nāʻanoʻelua me kahi meaʻala like me ka zaʻatar a me nā meaʻono momona o ka meaʻai meaʻai .
ʻO nā pūpona he kumu punaehu waiwai nui kēia no kēia kīʻahaʻai a me ka'ānaiʻana iā lākou e hāʻawi ana iā lākou i ka huele a hoʻonui i ka ukupanee i ka'ōmole huapalapala o ka'ōpala. Hoʻomaopopo ka maʻamau maʻamau i ka lawelaweʻana me kēia kīʻaha akā uaʻoi aku kaʻaila a me ka nani o kēiaʻano Greek yogurt a hana i ka lole nani no nā'ōpuni'ōpiopio e hoʻohui i kahi hou i kēia'ōpala i'ōpala. Hiki nō hoʻi iāʻoe ke lawelawe i ka'ōmaʻomaʻo me ka'ōpala mīnī ma luna o kahi laiki hiki i ka nui o nā meaʻai meaʻai.
Ka mea e pono ai
- 1 ka'ōmaʻomaʻu mini, kahi iʻikeʻia he'āpana hamene (hiki iāʻoe ke hoʻohana i ka hapa nui a nui)
- 2 punetēponiʻailaʻaila, i māheleʻia
- 1 ka pele mīkini (hiki i ka paʻi ke maikaʻi), holoiʻia a wili
- 1/4 kapu Greek yogurt tahini sauce (ʻo ka papahele)
- 1 teaspoon ke hoʻouluʻana
- ʻO ka paʻakai ka paʻakai
- No ka Greek Yogurt Tahini Sauce:
- 1 clove kaloka, peeled
- 3 punetēpō sesame pākuʻi
- 1/4 kapu i ka yogurt style Greek
- 2 punetēpō wai wai lemon
- 3 punetūpuni
- ʻO ka paʻakai a me kaʻeleʻele kahi eʻono ai
Pehea e hana ai
E wela i ka umu a 400 mau digit.
E hoʻokaʻawale i ka'āpala i ka hapalua o ka lōʻihi a kāpae i nāʻanoʻano. E kulu me 1 punetine o kaʻailaʻaila, kahi ma luna o ka pepa bakena i kāwiliʻia me ka pepa'iliʻu a hoʻomoʻaʻia no 45 mau minuke aiʻole a hiki i ka'ōwili o ka'ōpala.
Hoʻopili i nā moa me ka waihonaʻaila o kaʻaila. Ke kuʻi ka'ōpala i 25 mau minuke, e hoʻomoʻi i nā moa i ka pepa bakena no nā manawa he 20 i koe.
E hana i ka mīkini meaʻai ma ka hoʻoukaʻana i ke keleka kāleka, ka sesame paste, ka Greek yogurt, ka wai lemon a me ka wai i kahi meaʻaiʻai iki. Puree a hiki i ka waʻeleʻele a me ka hola me ka paʻakai a me ka pepaʻeleʻele eʻono ai. Inā makemakeʻoe i kaʻaʻahuʻana i keʻano liʻiliʻi, e hoʻomau i ka hoʻohuiʻana i ka wai, 1 teaspoon i ka manawa, a hiki i ka manawa e makemake aiʻoe.
E hoʻomanaʻo i hiki iāʻoe ke mālama i kāu'atihini'atiʻa i loko o ka pahu i uhiʻia i loko o ka pahu hauā no 4 mau lā, akā, e lahilahi ke kūʻana. No ka hoʻoikaikaʻana, e hoʻohui i kahi wai a me ka wai lemona, a laila e nānā hou i ka hoʻoulu hou e loaʻa iā ia i kahi āu e makemake ai.
E lawelawe i kēlā me kēia hapalua o ka'āpala hauʻu me ka hapalua o ka moa. E kāpīpī me ka zaʻatar a me ka haʻaluluʻana i ke kāhili Greek yogurt tahini. E lawelawe ma luna o kahi moena o ka'ōpiʻi pēpē a iʻole i ka laiki.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 688 |
| Ka nui o ka momona | 32 g |
| Ka momona | 5 g |
| Ka momonaʻole | 16 g |
| ʻO Cholesterol | 6 mg |
| Sodium | 1,139 mg |
| Nā Carbohydrates | 81 g |
| Fiber Dietary | 14 g |
| Pāmua | 27 g |