He mea paʻakikī ke hele mai me kahi meaʻaiʻoi aku ka maikaʻi ma mua o kēia kalo a me kaʻualaʻuala. He mea maʻalahi ka maʻalahi a me ka wikiwiki e hoʻomākaukau, a no ka meaʻaʻole he waipona a iʻole kaʻaila e pono, ponoʻole ka momona. ʻO nā meaʻai nuiʻelua ma nā papa inoa "super foods" a he ala maikaʻi loa kēia eʻoliʻoli ai iā lākou.
Ka mea e pono ai
- 1-quart kalo moa (aiʻole ka'ōpū puna)
- 3ʻaila wai
- 1½ teaspoon ka paʻakai
- 1 1/2 pāmu kaʻuala (aiʻole nā līpī, iʻokiʻia aʻokiʻoki i loko o nā cubic 1-inch)
- 1 hele
- kālaka (minced)
- 1 kenan ckinne
- 1 hui nui
- kale (holoi aʻokiʻoki i nā'āpana'āpana-1)
- paʻakai ka paʻakai
- pepaʻeleʻele keʻono
- Kōʻano: ka loli hou lemon
Pehea e hana ai
- I kahiʻehā he 4-quar, ma luna o ka wela nui, lawe mai i ke kai, ka wai, ka paʻakai, keleka, cayenne, a me nāʻuala i kahi simmer. E ho'ēmi i ka wela a emi iho a hoʻolima no 15 mau 20 mau minuke a hiki i ka wa eʻalu ai kaʻuala. Ma ka hoʻohanaʻana i ka masher potatoes a iʻole ka'ōkō, e hoʻomohu i kahi 1/2 o kaʻuala kula i loko o ka hulu e hoʻoulu. ʻO kaʻoi aku o kou māmā i ka māmā o keʻano.
- E hoʻoulu i ka kale a hoʻokuʻu i lalo i ka mea wela. I ka manawa e hoʻokuʻuʻia ai nā wilts a pau ma kahi haʻahaʻa no 15 mau 20 mau minuke, aiʻole a hiki i ka wa eʻoluʻolu ai ke kale Kale. Hiki iā ia keʻona i kaʻono iki loa e hoʻomohala.
- ʻO ka manawa me ka paʻakai a me ka pepa, a lawelawe i ka wela me ka pīpīʻana i ka lemona hou. ʻO ka lemon ke kohoʻole, akāʻo ka hoʻopukaʻana i kaʻono o ka kale a me ka uala.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 85 |
| Ka nui o ka momona | 0 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 254 mg |
| Nā Carbohydrates | 19 g |
| Fiber Dietary | 2 g |
| Pāmua | 3 g |