Hoʻopukaʻiaʻo Panko a me Parmesan Zucchini Fries

ʻO ka pōpō palaoa panoma a me ka cheese Parmesan e hana i kēia mau huapalapala zucchini i'ōwili aʻono. Ma kēiaʻano meaʻai, hiki iāʻoe ke hoʻohana i nā hua manu a me nā hua manu e mālama i ka momona a me nā calories i ka liʻiliʻi. ʻO nā mea kanu kēia he meaʻokoʻa'ē aʻe i ka laʻaula me nā mea'alapuni, nā meaʻeleʻele, a me nā mokuʻai.

Ka mea e pono ai

• 2 liʻiliʻi i ka zucchini maʻamau, e pili ana i 1 paona
• 1 ka'uneke ka palaoa a pau
• 1 pohā kapu pākeke
• 1/4 ke kīʻaha pipi Parmesan
• 1/2 teaspoon kala'alala
• 1/4 teaspoon ka honuaʻala paprika
• 1½ teaspoon ka paʻakai
• 1/8 teaspoon ka honua pepaʻeleʻele
• 1 nui nui, 2 mau huaʻala, aiʻole ka hua manu like likeʻole, i paʻi waleʻia

Pehea e hana ai

1. ʻO ka umu hehi i 425 F. Line he pepa bakena me ka'ōpala a me ka palaka me kaʻaila kapiʻole.
2. E kńkau i ka zucchini i loko o nń 'ai' ole 4'niha ka lōʻihi a me 1/2 'iniha ka lahilahi. E kau i nā'āpana i loko o ke pola a hoʻokahe me ka palaoa.
3. I kahi papaʻai meaʻai, e hoʻopau i nā'ōhū panko me nā Parmesan a me nā hoʻolālā a hiki wale i ka maikaʻi.
4. E kau i ka hua a pani i nā hua i loko o ke pola.
5. E hoʻopau i nā'ōpoki zucchini kānana, i kēlā me kēia manawa, i loko o ka huʻi hua. Hoʻopiʻia me ka'ūpena'ōwili. Hoʻonohonoho ma ka pepa bakena hoʻomākaukau.

1. E kīʻaha no kahi mau minuke he 15, a hiki i ka'ōniʻoniʻo. E lawelawe i kēia mau kīʻina me ke ketchup, salsa, a me kahi hui puna mayonnaise mai sriracha .

Nā mea hou Zucchini Recipes

Kupanaha Zucchini Kene
Hoʻopiliʻia kēia mau kumini zucchini a hohonu hohonu i ka nani. Ua hoʻolimalimaʻia nā'āpana me kahi basil bas a me ka cheese Parmesan. E lawelawe me ka pepe i hoʻokomoʻia aiʻole i kāu lohi punahele punahele.

Zucchini a me ka Summer Squash Casserole
He māmā kēia a me ka mea maʻalahi i ka mea i hoʻomapalaʻia me ka pīpīʻana i ka pī Parmesan a me nā meaʻai.

Zucchini Pancakes
Hoʻokumuʻia kēia mau pancakes liʻiliʻi me ka zucchini hou a me Parmesan kahi, me ka basil no kahiʻala hou. E lawelawe me heʻaoʻaoʻaoʻao me kahi liʻiliʻi liʻiliʻi o ka kirimalu a iʻole salsa hou.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	207
Ka nui o ka momona	5 g
Ka momona	1 g
Ka momonaʻole	2 g
ʻO Cholesterol	3 mg
Sodium	537 mg
Nā Carbohydrates	30 g
Fiber Dietary	3 g
Pāmua	11 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.