Hoʻopiliʻia ka broccoli me kahi liʻiliʻi chiles a me kahi lemoni e hoʻololi i kēia hua'ōlelo maʻamau i loko o kahi hou.
Ka mea e pono ai
- No ke 2 paona broccoli
- 1 kaʻailaʻailaʻaila
- 1ʻili liʻiliʻiʻulaʻula (e like me Fresno), hoʻopiliʻia i kaʻalani
- 1 teaspoon lemon zest
- 1/4 teaspoon ka paʻakai nui
- 1 -2 teaspoon wai wai lemon hou
Pehea e hana ai
- ʻO ka umuʻehu e 375 ° F.
- E huki i ka brocololi aʻokiʻoki i nā'āpana nui.
- Hoʻokuʻuʻia ka brocololi me kaʻaila. E hoʻokuʻu i ka broccoli i kahi panakena.
- E kāpīpī i ka broccoli me ka paʻipaʻi paʻipaʻi, ka lemon zest, a me ka paʻakai.
- E'ānai i ke bropoli a hiki i kaʻoluʻolu a me ke keʻokeʻo ma nāʻaoʻao, ma kahi o 30 mau minuke. E kāpīpī me ka wai lemona hou eʻai a lawelawe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 81 |
| Ka nui o ka momona | 3 g |
| Ka momona | 0 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 185 mg |
| Nā Carbohydrates | 13 g |
| Fiber Dietary | 5 g |
| Pāmua | 4 g |