ʻO kēia mea momona momona Eggplant Parmesan e hana i ka meaʻaiʻono a me kaʻaiʻai a me nā huaʻai maikaʻi.
Ka mea e pono ai
- 2 hulu manu
- 2 1/2 lbs eggplant, eʻokiʻoki aʻokiʻoki i ke alahele i loko o 1/4 "-he liʻiliʻi
- 1/2 kapu maloʻo maloʻo
- ka palaoa i'ōwili
- ʻO ka hinuʻaila
- 1 'ōmato mīmato, iʻokiʻia me ko lākou wai
- 1/4 ke kīʻaha kīʻaha hou he 1 tsp. maloʻo
- 1/2 tsp. pepaʻeleʻele
- 1 kahe i ka'āpana manawa-skim mozzarella (e pili ana i 4 aʻoi)
- 1/4 ke kīʻaha pipi Parmesan
- 4 cloves keleka
- 1/2 kīʻaha kaona, kahiʻoki
Pehea e hana ai
- E ho ohu i ka umu a 400 F. Ka pepa pahu paila me ka paila. E puhi i ka pahu me ka hana'eneʻenaʻole .
- I kahi pā pāpaʻu, e paʻi i nā'ōpū iʻa a me ka 2 tbsp o ka wai a hiki i ka momona.
- E hoʻopili i ka eggplant i loko o nā hulu manu, a laila i loko o ka'ōwili palaoa, kaomiʻana i ka pahu i loko o ka eggplant.
- E kau i ka eggplant ma ka pepa hana bakena a me kaʻaila ma ka'āpana eggplant. E kīʻaha i 30 mau minuke, e huli ana i ka eggplant ma hope o 20 mau minuke, a hiki i kaʻeleʻele gula a maheleʻia.
- Hoʻopili i nā'alela a me ka pālele me kaʻaila.
- I loko o ke kīʻaha hanana, e hoʻopili i nā'ōmato a me ka wai, ka basil, ka paʻakai, ka pepa, ke kāleka, a me nāʻaila.
- Ka paila 3 tbsp o ke kōpena paʻipiʻi i loko o lalo o 9 "ka mīkini keakea baking. Hāʻawi i ka hapalua o ka eggplant ma luna o ke kuʻina, ka hapalua o ka hapalua o ka waihona bale ma ka eggplant, a kāpīpī i ka hapalua o ka mozzarella ma luna. .
- E kāpīpī i Parmesan ma luna a me ka kuke no 20 mau minuke, aiʻole a hiki i ka paʻiʻana o ka eggplant i ka wela a me ka mīmū.
Nā lawelawe:
Calories 274, Fat 6g,
Calories mai ka momona 20%, Protein 18g
Nā Carbohydrates 35g
ʻO Cholesterol 20mg
Fiber 8g
Sodium 427mg
Ka Puna: CDC 5-A-Day Campaign
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 322 |
| Ka nui o ka momona | 10 g |
| Ka momona | 5 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 28 mg |
| Sodium | 432 mg |
| Nā Carbohydrates | 45 g |
| Fiber Dietary | 12 g |
| Pāmua | 18 g |