Ka mea e pono ai
- 1/4 kaʻaila canola
- 2 punetēpō wai wai lemon
- 2 mau hua (iʻole i hahauʻia)
- 1/2 ka kīʻaha nonfat
- 1 1/2 kīʻaha palaoa
- 2 teashi i ka palaoa
- 3/4 kapu kō
- 1 teaspoon ka paʻakai
- 2 punetēpō lemon zest
- 1 kaona blueberries hou (aiʻole kaʻakika)
Pehea e hana ai
1.ʻO ka umu'ehi ke 350 kapuaʻi.
2. I loko o kahi kīʻaha, hui pū i kaʻaila, ka wai lemon , nā hua, a me ka waiū.
3. E waiho i ka palaoa, ka lapalapa palolo , ka sugar, a me ka paʻakai i loko o kekahi pola nui.
4. E hana i kahi puna i kahi maloʻo.
5. E hoʻohui i kahi mea maloʻo no ka maloʻo, e hoʻonāukiuki a hiki wale i kaʻulu.
6. I ka lemona zest a me nā blueberries.
7. Hoʻokuʻuʻia ka pahu i loko o ka pī palaoa a hoʻomoʻa no hoʻokahi hora aiʻole a hiki i ka hoʻokomoʻiaʻana o ka niho i ka waenakonu.
ʻO ka pahu: Calories 169, Kaloʻi mai ka momona 49, Ka nui o ka 5.5g (noho 0.6g), Cholesterol 35mg, Sodium 293mg, Carbohydrate 27.1g, Fiber 0.7g, Protein 3g
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 221 |
| Ka nui o ka momona | 7 g |
| Ka momona | 1 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 36 mg |
| Sodium | 655 mg |
| Nā Carbohydrates | 32 g |
| Fiber Dietary | 1 g |
| Pāmua | 10 g |