ʻO kēia meaʻai no nā hua'alala i hoʻomaloʻoʻia ma ke kīhāpai he meaʻoki maikaʻi loa no nā meaʻai a me ka moa .
Hiki iāʻoe ke hoʻohui a hoʻololi paha i nā mea'ē aʻe, e like me nā'alelaʻula, nā uala, rutabagas, a me nā mea'ē aʻe, e like me kou makemake a me ka mea e loaʻa ana.
E hōʻoia i kaʻokiʻoki i nā mea kanu a pau i ka nui like no ke kukeʻana. Hana ia i ka nicer ke nānā maikaʻi.
Ka mea e pono ai
- 5 kāloti koʻikoʻi, peeled
- 1 pāpālua
- kaulana ke kumulāʻau , peeled (aiʻole ka pūpū'opihuki loloa, i kālaiʻia)
- 2 mau piʻi liʻiliʻi, pale
- 2 pāpālua
- parsnips , peeled
- 6 nā'ōlaʻi liʻiliʻi liʻiliʻi loa, nānāʻia (nānā i ka helu)
- 1
- ka'ōmaʻomaʻu āpau , ka'ōpala , a me nā hua i weheʻia
- 8-10
- Pāhili ,ʻoki
- 1 kaʻalani'alapalapala nui, nāʻokiʻoki a me ka'ōpala
- ½ʻailaʻailaʻaila
- 1 pūpū
- hou koume a rosemary
- ʻO ka paʻakai paʻakai a me ka'ōmole pepa maloʻo, eʻono
Pehea e hana ai
- E puhi i ka umu a 375 ° F.
- E huki i nā lau liʻiliʻi o nā lauʻano hou a hiki i kahi o ka hapakena o lākou. E hoʻokuʻu iā lākou me kahi mau hua'ō'ō liʻiliʻi'ē aʻe o nā mea kanu.
- Eʻokiʻoki i nā kāloti, nā piʻi, nā parsnips, nāʻuala, ka'ōmaʻomaʻu, a me ka makale (iʻole ka hululehi) i kahi o 1-ini. ʻO kaʻokiʻana i nā huaʻona nāʻano nui e kōkua i ka hoʻomaʻemaʻeʻana.
- E hoʻololi i ka hua'alaina i kālaiʻia, me ka pāpale a me ke kāleka, i kahi pania nui. ʻO Drizzle me kaʻailaʻoliva, ka wā me ka paʻakai Kosher a me ka pepaʻeleʻele, e pīpī me ka lau nahele a hoʻoulu i ka hui. E kau i nā lau nahele a pau i loko o ka pā me nā pua.
- E hoʻolālā no 45 mau minuke aiʻole a hiki i ka'ōmaʻomaʻoʻana o nā hua liʻiliʻi aʻeleʻele akāʻaʻole maʻemaʻe.
- Wehe i nā'ōpiopio a pau mai ka pā a waiho i nā meaʻai i mea pale no 5-10 mau minuke ma mua o ka lawelaweʻana.
NĀ PALAPALA: hiki iāʻoe ke hoʻohana i kekahi o nā waxy potato a iʻole nā Yukon gula paha , kahi i waena o waena o ka starchy a me ka waxy. Ināʻoe e hoʻohana i kaʻuala'alala, mai pehu iā lākou ma mua o kaʻokiʻana iā lākou.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 201 |
| Ka nui o ka momona | 14 g |
| Ka momona | 2 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 78 mg |
| Nā Carbohydrates | 19 g |
| Fiber Dietary | 4 g |
| Pāmua | 2 g |