He meaʻono a me ka meaʻai nā kēia raita. E hana ia me kāu punahele punahele maʻamau a me kaʻaila maikaʻi loa a no ka meaʻaiʻaiʻole!
Ka mea e pono ai
- 2 mau hua 'aila / canola / hinuʻaila kalo
- 1 pūpū'ōwili, holoiʻia aʻokiʻia kahi maikaʻi (e like paha me 1/2 lb aiʻole 250 gms)
- 2 "'āpana'āpana momona
- 2 nani loa (ke kohoʻia) nāʻulaʻulaʻulaʻula
- 1 ka'ōmaʻomaʻo hou, ka waikena kaomi i kaʻona - hoʻonani a hiki i ka laumā
- paʻakai ka paʻakai
- 2 mau hua 'aila / canola / hinuʻaila kalo
- 1 tsp cumin
- 5'Ōniʻoki ka'ōniʻomaka i ke kālaiʻia
- 1ʻokiʻokiʻia ka hueleʻulaʻula i nā'āpana liʻiliʻi
Pehea e hana ai
- E puhi i kaʻailaʻaila i loko o ka pā ma ka mahana wela. E hoʻoulu i ka'ōnihi, ka pīpī a me nā'ōmaʻomaʻo'ōmaʻomaʻo i kaʻaila a me ka kuke a hōʻoluʻolu ka'ōnihi. Laweʻia mai ke ahi ae'āleʻaleʻa.
- Hoʻokomo i ka'ōpala i loko o kahi kīlaha. E hoʻohui i ka yogurt a me ka paʻakai e paʻakai. E ho'āʻo e hoʻohuihui i nā mea pono a pau. E mālama i kēia manawa.
- E hoʻonā i kaʻailaʻaila i koe i loko o ka pāʻani liʻiliʻi a me ka wela, e hoʻonui i ka kumulāʻau cumin, ke ālaka'āpana, a me nā'āpanaʻulaʻula ulaula. Kuhi a hiki i ka wā e liʻiliʻi ai nā hua liʻiliʻi aʻoi aku ka pōʻeleʻele o nā meaʻala.
- Ke hanaʻia kēia, e hoʻokaʻawale i ka wela a ninini ma luna o ke kāpena'iola. ʻO Sir e hui me ka lawelawe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 187 |
| Ka nui o ka momona | 4 g |
| Ka momona | 2 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 8 mg |
| Sodium | 297 mg |
| Nā Carbohydrates | 33 g |
| Fiber Dietary | 5 g |
| Pāmua | 9 g |