Pāʻani'Āpī Squash

ʻO kēiaʻano'ōpiopio a me ka'ōpiopio ka'ōpala he meaʻoluʻolu ia o nā meaʻono a me nā meaʻono. ʻO kēia he hōʻailona maoli o nāʻala hāʻule i loko o ka meaʻono maikaʻi. Hoʻokomoʻia nā'āpanaʻo Granny smith a me ka'ōmaʻomaʻa momona maikaʻi me ka waiu wai niho a me ka himo o ka kinamona no ka'ōpū pīpī a me ka hopena o nā keiki e aloha ai!

Mai Lūlū: Nā meaʻaiʻohi Aʻo ka'ōpala no nā keiki

Ka mea e pono ai

• 2 10 oz. nā pōkole butternut squash a iʻole ka nui o ka nui o ka'ōpū.
• 4 tbsp. ka pipi
• 2 nā hua liʻiliʻiʻo Granny Smith.
• 1 'ōlaku ka lihi (' ai)
• 1 hiki i ka niu waiu
• 5 mau kīʻaha bas-sodium
• 1 tsp. ka paʻakai paʻakai
• 1/2 tsp. hua maloʻo
• 1/2 tsp. ka mea kanu
• Kōʻano: nā pākani'āpana no ke kāohi

Pehea e hana ai

1. Eʻokiʻoki i ka'ōmaʻomaʻu i loko o nā'āpana 1-ini (ʻo ka pinepine mua o ka'ōpala a me ka piʻo i ka wā i loaʻa i ka nui, i nā lāpiliʻole).
2. ʻO kaʻaila hehi i loko o ka umu pele a me ka umu ma luna o ka mahana wela. E hoʻopili i nā'ōlaʻa, ka 'ālika a me ka'ōpū.
3. Peʻa he 10 mau minuke aiʻole e hoʻonuanu iki.
4. E hoʻomoʻa i ka waiu niu, kaʻaila mea kanu, ka paʻakai, ka sage a me ka kinamona. Lawe i kahi maʻi, a laila hoʻohaʻahaʻa ka mahana i ka liʻiliʻi a me ka hoʻokuʻuʻana a hiki i ka manawa o ke kuʻi a me nā'ōlaʻa palupalu, e pili ana i 45 mau minuke.

1. E ho ohana i ka mńmń mńmńmń i ka mńmau mamae a maemae. A iʻole, ināʻaʻoleʻoe i ka mea holoi holoi, e hoʻomoʻa i ka pumehana a me ka puree i nā pahu i loko o ka mea holoi.
2. E lawelawe i ka mahana, i hoʻonaniʻia me nā'ōpili'apia.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	187
Ka nui o ka momona	13 g
Ka momona	10 g
Ka momonaʻole	2 g
ʻO Cholesterol	15 hua
Sodium	748 mg
Nā Carbohydrates	17 g
Fiber Dietary	3 g
Pāmua	4 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.