Hoʻopiliʻia kēia moa'ālika broccoli i ka maikaʻi ma ka kuke kuke.
ʻO ka hui maʻalahi o nā ūmoa moa, broccoli, a me ka'ōpū kāpena e hana i kahiʻaina ahiahi maikaʻi. E lawelawe i kēia meaʻaiʻono i kahi lālā laiki a me ka pīsai makaʻu'ākau.
Inā makemakeʻoe i ka pēlēlē me ke kuʻalulu, e puhi i ka hahai ma hope o ke kiko'ōwili a lawelawe pū me ka moa.
Ka mea e pono ai
- 1 can / 10 1/2 o ka hinu o ka broccoli soup
- 2 i 3 paona mau umauma umauma (boneless; hiki ke hoʻohana i kaʻakika)
- 1 ka'āpana brolicoli (gelzen, 16 auneke)
- Kisher paʻakai, eʻono
- Pāpū maloʻo ka pepaʻeleʻele
- 1 ka waiū
Pehea e hana ai
- E kau i nā'āpana moa i loko o ka ipu.
- E uhiʻia me ka brozenoli kōkāni a me ka puna i ka'ōmole broccoli ma luna o nā mea a pau. E hoʻokuʻi i ka paʻakai a me ka pepa eʻono.
- E uhi a eʻaila ma kahi haʻahaʻa no 5 a 7 mau hola a i luna no kahi o 3 mau hola. E maloʻo nā umauma moa inā lōʻihi ka lōʻihi, no laila e nānā iā lākou ma hope o 4 mau hola ma lalo oʻelua mau hola paha.
- E hoʻopili i ka waiū e 45 mau minuke ma mua o ka hanaʻana, aiʻole 30 mau minuke inā eʻokiʻoki i luna
- Hāʻawiʻia ka lawelawe ma luna o ka raiki.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 696 |
| Ka nui o ka momona | 46 g |
| Ka momona | 19 g |
| Ka momonaʻole | 15 g |
| ʻO Cholesterol | 220 mg |
| Sodium | 426 mg |
| Nā Carbohydrates | 12 g |
| Fiber Dietary | 2 g |
| Pāmua | 58 g |