Makemake au i nā'ō'ō momona - maikaʻi lākou, maʻalahi aʻono, ai ka wā i hui pū ai me ka hoahānau, e like me kēiaʻai, hoʻomākaukau lākou no kaʻahaʻaina, e like me ka wikiwiki a me ka maʻalahi o ka hoahānau. No ka'ōpala vegan, waiho i ka paʻakai tip.
No ka loaʻaʻana o ka protein, hoʻohana i ka quinoa ma kahi o ka couscous. ʻO ka meaʻai na ka Council Foods Council.
Ka mea e pono ai
- 1 10-ounce box couscous
- 1 pepa'ulaniʻulaʻula,ʻokiʻokiʻia i loko o nā pa
- 1 mau huaʻonika lemona, iʻokiʻia i loko o nāʻie
- 1 ka'āpana'ōmaʻomaʻu liʻiliʻi, i hoʻopiliʻia
- 1 ka zucchini nui, i hoʻopiliʻia
- 1 teaspoon ka paʻakai
- 1/4 tsp pepa
- 3/4 tsp mined garlic
- 3/4 tsp Italian seasoning
- 2 Huiʻailaʻaila
- 3 Wānana balsamic kī
- 5ʻaki kēnaki pepa (mea koho)
Pehea e hana ai
ʻO ke ahi wela mua i 425 kaʻi.E hoʻomākaukau i ka hoahānau e like me keʻano o ka papa kuhikuhi.
E hui i nā mele bele, zucchini a me ka'ōmaʻomaʻu'ōmaʻomaʻo. I loko o ke kīʻaha liʻiliʻi, e pīpī i ka paʻakai, ka pepa, ke kāleka, ka mea hoʻonani, kaʻaila a me ka balsamic waina a hoʻouluʻi me nā mea kanu.
E hoʻonui i ka'ōlaʻau ma ke pā a me ka'ōhinuʻana no ka 10 a 12 mau minuke a hiki i ka wa e loloa ai nā lau. E waihoʻia ka koena ma luna o ka wai.
E hoʻokuʻu i nā meaʻai e hoʻomaha iki ai, a laila e hoʻoulu me ka waipale hoʻomake, ke kuʻi couscous a me ka cheese.
Nā lawelawe: 6
Kāleka / lawelawe: 306
Nānālā: E hāʻawi ana i kēlā me kēia lawelawe: 306 kaloka, 1 g protein, 43 g mau kiʻaluʻa, 4 g fiber, 10 g momona (4 g mau), 21 mg cholesterol, 26 mcg folate, 1 mg hao, 655 mg sodium.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 195 |
| Ka nui o ka momona | 10 g |
| Ka momona | 4 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 21 mg |
| Sodium | 227 mg |
| Nā Carbohydrates | 20 g |
| Fiber Dietary | 3 g |
| Pāmua | 7 g |