ʻO ka wikiwiki a me ka maʻalahi ka meaʻai i ka'ōmato. He aha ka mea e wikiwiki ai a me ka maʻalahi o ka hoʻomākaukauʻana i kēia mau kōlaʻa piʻo? ʻO ka mea huna,ʻaʻole lākou i pau pono! ʻO kēia mau'ōmato ka pihaʻana o nā mea i hoʻopaʻaʻia i luna ma mua aʻe o nā mea i loko o ka'ōpū, e hana ana iā lākou i ka meaʻono a me ka maʻalahi loa i ka meaʻai maʻomaka e loaʻa ai iāʻoe. Piʻona no kaʻaina awakea, ma kahi kīʻahaʻai meaʻai aiʻole meaʻai meaʻai maʻalahi.
Inā makemakeʻoe i kēia mau meaʻai maʻalahi i maʻalahi i ka'ōmato, hiki paha iāʻoe ke ho'āʻo i kēia maʻalahi maʻalahi a me ka mīmū ka mea kanu .
E nānā hoʻi:
- Hoʻopuka hou nā meaʻai maʻamau i ka meaʻai
- Nā meaʻai hou meaʻai
Ka mea e pono ai
- 4 nā'ōpiopio-nui
- ʻO ka paʻakai a me ka pepa
- 2 tbsp. ka margarine a iʻole ka pata
- 3/4 mau kīʻaha berena, maʻamau aiʻole
- panko
- 1/4 ke kīʻaha pī Pī Parmesan hou i kālaiʻia
- 1/2 tsp. ʻohe pauku (koho)
Pehea e hana ai
- ʻO ke ahi wela a 350 mau kiʻi.
- Eʻohi i nā'ōmato i ka hapalua a waiho i kahiʻaoʻao-ʻaoʻao i luna i kahi pepa bakena mīkoiʻole aiʻole ka mīkini mīkini. ʻO ka manawa me ka paʻakai a me ka pepa.
- I loko o kekahi kīlaʻau, e hoʻohui i ka margarine hoʻoheheʻe, ka'ūpū berena, ka Parmesan a me ka basil a me ka hoʻolālā Italian. E kau i kahi paila me ka paila o ka waihona meaʻai ma luna o kēlā me kēia kīmato.
- Hoʻomaʻaʻia nā'ōpona no 15-20 mau minuke, aiʻole a hiki i ka wā e'ōwiliʻia ai ka berena i luna a maʻalahi ke gula'ōmaʻomaʻo. E hauʻoli!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 167 |
| Ka nui o ka momona | 6 g |
| Ka momona | 2 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 5 mg |
| Sodium | 301 mg |
| Nā Carbohydrates | 22 g |
| Fiber Dietary | 3 g |
| Pāmua | 6 g |