ʻO kēiaʻano, ma kahi lōʻihi,ʻo kaʻu ala punahele e hoʻomākaukau a me ka kukeʻana i nā mākeke Pākīpika. ʻO ka huiʻana i nā'āpana Brussels e kōkua iā lākou e mālama i ko lākou laulā, aʻo ka momona momona e loaʻa iā lākou mai ka hōʻiliʻiliʻana e lawe mai i kā lākou meaʻono maoli. Ua like lākou me ke kukui; He mea hoʻonāukiuki lākou!
Hoʻohana wau i ka'ailala i kaʻailaʻaila a me ka lepoʻeleʻele e hāʻawi i ka ulu o ka'ōlaʻi kela. No ka hoʻololiʻana i kaʻono, hoʻolālā ka uluʻana i kahi wai liʻiliʻi o ka wai lemona a balsamic paha ma mua o ka hanaʻana. E nānā i nā manaʻo a me nā hoʻololiʻana ma lalo o ka papa no nā manaʻo hou a me nā add-ins kupono.
Ka mea e pono ai
- Paʻi ka pauna 1 Pākeke Brussels
- 3 punetēpuni
- aila olila
- 2 pāpālua i ka nui cloves keleka (hoʻopalaka)
- 1/4 kapuni ka paʻakaiʻeleʻele
- ka paʻakai kosher a me ka pepaʻala
Pehea e hana ai
- E puhi i ka umu a 400 F (200 C / Gas 6).
- E paʻi i nā wēlau o nā'ōpuʻu a hemo kahi wehe, wehewehe, a iʻole nā lālā iʻeha i waho. Eʻokiʻoki i kēlā me kēia'ōpuʻu i ka hapalua hapalua a kau i loko o kahi pola nui.
- I loko o kahi liʻiliʻi liʻiliʻi ma waena o ka meahana-wela wela, hoʻonā i kaʻailaʻaila. E hoʻopili i ka'ōmole keʻalani, e hoʻohaʻahaʻa i ka wela, a e kuke no kahi o 4 a 5 mau minuke. Maiʻae i ke kelekole e'āleʻele aiʻole e puhi. Pono e hoʻouluʻoluʻolu i nā'ōpana keka. Wehe i ka'ōlaʻi me ka punahele a hoʻolei.
- E ninini i kaʻaila ma luna o nā mea kanu a kāpīpīʻia me ka lepoʻeleʻele, e like me 1/4 teaspoon o ka paʻakai o ke kosher, a me ka teaspoon 1/4 o ka pepaʻeleʻele maloʻo. ʻO ka humuhumuʻana i nā'ōpuʻu me kaʻaila a me nā mea kau.
- E hoʻolālā i nā'ōpuʻu i loko o kahi papa hoʻokahi i loko o ka pā pani nui, e like me ka pan-pan pan.
- E hui i kahi minuke he 20 mau minuke, e haʻalulu i ka paku i kekahi mau manawa. E hoʻohuli i nā'ōpuʻu a hoʻomau i ka hōʻiliʻiliʻana no kahi o 10 a 15 mau minuke, a hiki i ka wā eʻoluʻolu ai a'ōniʻoniʻo ma waho.
- Laweʻia mai ka umu a hoʻololi i kahi kīʻaha lawelawe. E kāpīpī i ka paʻakai kosher no ka lawelaweʻana, inā makemakeʻia.
Nā Manaʻo Kōkua a me nā Variations
- ʻO Drizzle nā'ōpuʻu me 2 punetēpē o ka wai lemon hou e pili ana i 10 mau minuke ma mua o ka hanaʻana i ka'āhinu.
- ʻO Drizzle nā'ōpuʻu me ka 1 i 2 punetēpuni o kahi wīkole balsamic maikaʻi maikaʻi e pili ana i 10 mau minuke ma mua o kou laweʻana iā lākou i waho o ka umu.
- Hoʻopili i nā huakaʻi wili a me nā lāʻau kedera maloʻo me nā hua'ōlaʻau no kahi hoʻomaha hoʻomaha nui.
- Inā kūpono ka manawa, hiki iāʻoe keʻike iā Brussels e ulu ana i kā lākou mau kumu. Eʻoi aku ka māmā a me ka momona o ka ulu ma waho o nā'ōpala.
- ʻOi aku ka mālie a me ka momona o nā'ōpuʻu liʻiliʻi ma mua o nā ulu nui.
- ʻO ka lau lau he hōʻailona o nā ulu kahiko. Ma hope o kaʻokiʻana i kahi'āpana o ka hopena a me ka hukiʻana i kekahi o nā lau i waho, e nānā pono ke poʻo'ōpuʻu a pili a paʻa. ʻO ka māmā, ka maikaʻi!
- Hoʻouluʻia nā pulupulu Pākeke i nā pono waiwai maikaʻi. He mau haʻawina kiʻekiʻe ko lākou he nui a he nui nā mea antioxidant, me nā'āpana anti-inflammatory. ʻO kahiʻoihana o Brussels e ulu ana ma mua o 100% o ka nui o nā hua hua C a me K.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 186 |
| Ka nui o ka momona | 11 g |
| Ka momona | 2 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 107 mg |
| Nā Carbohydrates | 20 g |
| Fiber Dietary | 4 g |
| Pāmua | 6 g |