Hiki i kēia kānanaʻai iki ke hoʻololi i kēia broccoli i kēlā me kēia lā. Ināʻoe e hoʻomākaukau i ka manawaʻole, aʻo kouʻohana a pau e aloha i ia mea, nā keiki i komo. I luna, hiki iāʻoe ke hoʻohana i nā'ōkoli brozenoli a iʻole nā pua puaʻa.
Ka mea e pono ai
- 16 ounces o ke kumikoni pahu kekene a me nā meaʻokoʻa, aiʻole he 1 paona o nā pua broccoli hou
- 12 mau ounce i hoʻouluʻia, aiʻole e hana kopeʻia kaʻAmelika
- 2/3 kapu waiū
- 1/2 kaʻalani kala
- E pākuʻi honua
- cayenne aiʻole ka mea'atila wela, inā makemakeʻia
- ʻO ka paʻakai paʻakai a me ka lepo hou eʻono
Pehea e hana ai
- ʻOhu aiʻole e hoʻolapalapa i ka broccoli ma hope o nā'ōlelo pale.
- Inā hoʻohanaʻia ka'āpoli kūpelu, e mahu i ka wai i uhiʻia ma luna o ka wai kūpono no ka 4 a 5 mau minuke, a hiki i ke kele.
- Ma kahi ohie a me ka salina ma kahi mahana wela, e hui pū i nā mea i koe. ʻOhu, e hoʻoulu pinepine, a hiki i ka hoʻoheheʻeʻia o ka hīnaʻi a paʻi ka paila heʻehiku, ma kahi o 7 mau minuke. Eʻono a hoʻonui i ka paʻakai a me ka pepa e like me ka makemake.
- E ninini i ka haʻina i ka broccoli i hoʻonohonohoʻia ma luna o kahi kīʻahaʻai aiʻole i loko o ke pola, aiʻole e mālama i ka mea paʻakai.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 108 |
| Ka nui o ka momona | 3 g |
| Ka momona | 2 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 13 mg |
| Sodium | 500 mg |
| Nā Carbohydrates | 12 g |
| Fiber Dietary | 2 g |
| Pāmua | 11 g |