Ke nānā neiʻoe i kahi'āpanaʻaoʻao wikiwiki no ka meaʻai no kāu zucchini ? Hoʻokumuʻo Zucchini a me nā'ōmato i kahi hui lanakila i kēia pāʻani nui loa. He ala maikaʻi kēia e hoʻohana ai i kāu zucchini hou, a he mea wikiwiki ia e hoʻomākaukau ai.
Ka mea e pono ai
- 3 i ka 4 kula
- zucchini , unpeeled, cubed
- 1 hiki i (28 'aune) ke kuhi miki (ai ole ia he 14.5 mau aniani ounce)
- 1 hiki (8 'aune) ke kuʻina' ōmato
- 1 kīʻale i ka meaʻalani
- 1 aiʻi kaʻakai nui nui,'ākī liʻiliʻi
- 1/2 mau pepa 'āniwi pipi, ka'ōmaʻomaʻo a iʻole nāʻano o ka ulaʻula a me ka'ōmaʻomaʻo
- 2 cloves keleka, me ka'opalapala lahi
- 1 1/2 teaspoons ka kō
- 3/4 teaspoon puna paʻakai, aiʻole eʻono
- 1/4 teaspoon ka pepaʻeleʻele maloʻo, aiʻole eʻono
Pehea e hana ai
- I loko o ka pūpū nui, hui pū i ka zucchini, ke kōmato, ka'ōniu, ka balaki, kaʻaila, ka pelekēne, ke kālaka, ka paʻakai, ka paʻakai, a me ka pepa. E kau i ka pan ma kahiʻoihana-he wela nui a lawe i kahi maʻi.
- E ho'ēmi i ka wela i lalo, e uhi i ka pā, ae hoʻolima no kahi 45 mau minuke, aiʻole hiki i ke zucchini a me nā huaʻai'ē aʻe he launa.
- Wehe i ka uhi no nā minuke he 10 i hala.
- Hoʻomaʻo a hoʻololi i nā kau.
* E leʻaleʻa e hoʻohana i nā'ōpona hou inā loaʻa iā lākou.
Core a me ka peel e pili ana i 10 mau'ōmato nui. e kuʻi a hoʻokomo iā lākou i ka zucchini me ka'ōniu o ka mīmaila, nā mea kanu, a me nā mea ulu.
Nā kōkua kōkua
- E hoʻouka hou i ka 1/2 paona o ka sliced ka'ōpala hou a iʻole ka hau i ka pāʻaha i ka hapalua o ka manawa kuke.
- E hoʻomākaukau i ka kīʻaha me ka pua baʻa i kuʻiʻia.
- Peʻahi i hoʻokahi kapu o nā haloniʻalani hou a hoʻomoʻi i ka papa me ka zucchini a me nā'ōmato.
- ʻO nā mea kanu nui: Basil, mint, oregano, koume, a me ka tarragon.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 69 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 2 mg |
| Sodium | 282 mg |
| Nā Carbohydrates | 14 g |
| Fiber Dietary | 3 g |
| Pāmua | 4 g |