Hoʻopiliʻia kēia meaʻala me ka laiki a me ka broccoli i kuʻiʻia, a hui pūʻia me ka paʻakai mākaukau a me ka mākaukau kāpena. E kīʻaha aʻe i kahi'āhi palaoa pa'ūpili inā makemakeʻoe.
He mea nui no kaʻaiʻana o ka hale pule o ka pō pule a me keʻano keiki kao, a he mea maikaʻi loa hoʻi ia e lawe aku ai i kahi kīʻaha.
Ka mea e pono ai
- 2 nā punaewele broccoli tioka iʻakiʻia (e pili ana i 20 mau'uneke piha)
- 2 punetēpē ka paʻakai
- 1/2 kīʻaha kaʻaila
- 1/2 kīʻaha i nā pepa 'āmaʻomaʻo
- 1/2 kaʻi
- 2 kīʻaha i ka laiki
- 2 mau kapu i kāwiliʻia i ka diaddar, i māheleʻia
- 1 hiki
- ka meaʻono o ka mīmakai
- 1 ka'atila maele
Pehea e hana ai
- E puhi i ka umu a 350 F
- ʻO ka momona he 2 1/2-quart baking dish.
- E kāpī i ka'āpēpī ma ka mea kanu a ma ka umu welawewe ma hope o ke kuhikuhi'ōwili.
- I loko o ka skillet ma luna o ka mahana wela, e hoʻoheheʻe i ka wai. Aʻo i kaʻokiʻoki paʻi, nā hua'ōmaʻomaʻo, a me ka hīmele, e hoʻoulu ana, a maʻa wale.
- I loko o ke pola, e hui pū me ka laiki i kālaiʻia me nā hua'ōmaʻomaʻo, ka waipalapa i kāpīpoli, 1 kīʻaha o ka chilani, a me nā pūpū kāpena. E hoʻololi i ka papa hana hoʻomākaukau.
- E uhi i ka ipu bakena me ka pahu a me ka baʻa i 350 F no 30 mau minuke, aiʻole a hiki i ka mahana a wela i ka pahu.
- Wehe i ka'ōmole, i luna me ka kīʻaha hoʻokahi o ka diaddar kāpili a me ka kuke e 5 mau minuke mau, a hiki i ke anuanu o ke poʻo a malohe ka cheese.
Hoʻoponopono Topping
- No ka hanaʻana i ka'ūpena: Hoʻopuka i hoʻokahi kīʻaha o nā meaʻai hou me 2 punetēpeta o ka paila. Ma hope o ka pauʻana o ka pīpī i ka wai, a hoʻoheheʻe ka cheese, e hoʻokuʻu i ka ipu mai ka umu mai a kauʻia ma ke broil. E kāpīpī i ka piko o ka pahu me kaʻupena berena a waiho i lalo o ka broiler. ʻO ka'ōhū a hiki i ka māmāʻana o ka palaoa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 907 |
| Ka nui o ka momona | 59 g |
| Ka momona | 35 g |
| Ka momonaʻole | 16 g |
| ʻO Cholesterol | 175 mg |
| Sodium | 708 mg |
| Nā Carbohydrates | 65 g |
| Fiber Dietary | 5 g |
| Pāmua | 29 g |