Ma keʻano he meaʻai, manaʻo wau ua hoʻokaheʻia ka'āpana. Hiki iā mākou keʻai i ka palakin pie i kēlā me kēia makahiki a ma hope paha o ka hopena o ka'ōpala, akā, pehea e pili ana i kaʻohana o ka'ōpala? Hoʻomaʻaʻia e ka squash i kaʻai nui!
ʻO kēia meaʻai i ka meaʻai a me ka mea maloʻo he mea liʻiliʻi ia me kahi waiū o ka waiū. Inā makemakeʻoe i kaʻaila maikaʻi, e hoʻohana i ka mīni paona ma kahi o ka waiū susu. Makemake au i kahi o ka meaʻai i loko o ka'ōmaʻomaʻu. Ināʻaʻoleʻoe he kolohe, hiki iāʻoe ke ho'āʻo i kahi o ka hau i'ōwiliʻia ma luna, aiʻole, e leʻaleʻa e like me ia.
Ka mea e pono ai
- 2 acorn squash
- 2 tbspʻaila hinu (aiʻole vegan margarine)
- 1 'ālika liʻiliʻi (ʻokiʻoki)
- 4 kaukani kaula (minced)
- 4 kīʻaha puna
- 1/4 tsp nutmeg
- 1/4 tsp kumini
- 1 1/2 kīʻaha i ka waiū
- ʻO ka paʻakai a me ka pepa (eʻono)
Pehea e hana ai
- E hoʻomākaukau mua i ka'ōpala acorn , i ka umu a iʻole ka microwave.
- I loko o ka ipu nui a me ke kohua nui, ka keutee i ke kāleka a me kaʻaila i ka momona margarine aiʻole kaʻailaʻaila a hiki wale i kaʻoluʻolu, e pili ana i 5 mau minuke.
- E ho'ēmi i ka mahana a me ka hoʻomoʻaʻana i ka'ōmaʻa acorn i kalo, e hoʻoulu ana i ke kapaʻaʻahu. Hoʻomaʻoʻo ia no 3-4 mau minuke, e makaʻala iʻole e hoʻokuʻu i ka'ōpala.
- E hoʻomoʻa i ka'ōpū huaʻai, nutmeg a me kumini, ka uhi, a me ka wela no 10-12 mau minuke.
- E hoʻomaha i ka waiū. I ka hoʻohanaʻana i ka mea holoi lepo a hana paha i loko o ka pahu, hoʻopili liʻiliʻi i ka mīpī a maʻaleʻa. Hoʻi hou i ka'ōmole e hoʻomaʻamaʻa a me ka manawa me ka paʻakai a me ka pepa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 162 |
| Ka nui o ka momona | 5 g |
| Ka momona | 1 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 880 mg |
| Nā Carbohydrates | 24 g |
| Fiber Dietary | 3 g |
| Pāmua | 8 g |