Hoʻopukaʻo Broccoli

Hoʻomoʻa i ke kino i nā mea momona momona ma ka hoʻohanaʻana i kaʻuala a me kekahi momona momona a me ka waiū o ka momona, a laila e hoʻomaʻemaʻe i ka paila i loko o ka mea holoi. ʻO kēia kōpaki'āpīpoli momona liʻiliʻi e hana i ka meaʻaiʻono a hoʻomaha.

Ka mea e pono ai

• 2 tsp
• aila olila
• 1/2 kahiki kala, kahi 'aiʻoki (e pili ana i 3/4 kapu)
• 1 kui kalo, meaʻokiʻoki loa
• 1 ka 'ōlapaʻulaʻula Yukon Gold, peeled a me ka hapalua
• 4 mau kapuʻaila brocooli, me nā pūpū, nā meaʻoki
• 2 mau kīʻaha low-sodium, ka moa liʻiliʻiʻole aiʻole ka'ōpū puna
• 1 1/2 kīʻaha o ka waiu waiʻole

Pehea e hana ai

1. ʻO kaʻaila hehi ma ka mahana wela i loko o ka ipu a me ka umu Pāla .
2. Noho mālie i kaʻaila a me ka celery no 3 a 4 mau minuke, a maʻemaʻe kaʻaila. E hoʻomoʻi i ke kīpī a me ke kapi'āpoli, a laila, kaʻaila a me ka waiū. E lawe mai i kahi palaha, a laila e hoʻohaʻahaʻa i ka mahana, e uhi a hoʻomehuka no 20 mau minuke, a hiki i ka wa e lohi ai nā mea kanu.
3. E hoʻokuʻu i ka kuke e hoʻomaha iki, a laila, e hoʻokuʻu i kahi mea holoi i 2-3 mau pika, a hoʻohui me ka mīkī. E hoʻihoʻi i ka'ōpala i ka paila a me ka mahana me ke aniani a hiki i ka mākaukau e lawelawe.

ʻO ka lawelaweʻana: Calories 88, Calories from Fat 16. Ka nui o 1.8g (noho 0.3g), Cholesterol 1mg, Sodium 83mg, Carbohydrate 13g, Fiber 3.1g, Protein 4.9g

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	142
Ka nui o ka momona	4 g
Ka momona	1 g
Ka momonaʻole	2 g
ʻO Cholesterol	6 mg
Sodium	318 mg
Nā Carbohydrates	22 g
Fiber Dietary	4 g
Pāmua	7 g

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