ʻO kahi Parmesan a me ka Sweet Potato Orzo he mea hōʻoluʻolu e pili ana i ka lawelaweʻana me ka puaʻa, ka moa a me ka pua. ʻO ke keʻa ke hōʻikeʻia he mac 'n'hi, me kaʻole o nā kīʻaha o ka wahie kahe. ʻOiai,ʻo kaʻonoʻala a me ka nozoles orzo ke hoʻohālike i kēia me kahi keiki.
ʻO Orzo he paʻi liʻiliʻi. Hoʻohui pinepineʻia i loko o nā meaʻono aiʻole i hanaʻia i loko o ka salati paʻi. ʻO kekahi mau mea kūʻai kūʻai kūʻai aku i ka palaoa wheat a pau, kahi momona iʻoi aku ka maikaʻi, kahiʻai o kaʻohi.
ʻOihana Sweet Pot vs Yams: ʻOiai like like loa,ʻo nā uala a me nā hulu mai nāʻano mea kanu likeʻole. ʻO nā kumulāʻau he kumukūʻau waina vine. ʻO kaʻualaʻulaʻula he pulu i ka kakahiaka nani o kaʻohana. Ua loaʻa i nā kumulāʻau ka meaʻoi aʻe kaʻoi aku o ka paʻakai ma mua o ka uala. Hiki iā lākou ke hoʻohana i ka laulā ma ka hapanui o nāʻoihana.
Hiki ke hoʻopili pololeiʻia kaʻuala a me nā uhi i ka mākeke. ʻO ka'ōmaʻaʻulaʻula heʻeleʻele lahilahi, heʻalaniʻulaʻula a he'ōniʻoniʻoʻulaʻula i loko. He nui nāʻanoʻano likeʻole o ka'amama , a he pale a heʻeleʻele paha kaʻili. ʻO ka'ōpū o loko e pale ana i ka'ōmaʻomaʻu'ōmaʻomaʻo i kaʻalaniʻalani aiʻole ka'ōniʻoniʻo i ka viole.
Ka mea e pono ai
- 1/2 pālaʻi kaʻuala (ʻala, e pili ana i 1 mau'ailala)
- 1/2 kapu waiū (nonfat, 2 pakeneka, a momona piha paha)
- 1/4 tsp paʻakai
- 1/4 tsp keleʻeleʻele
- 1 kapu Paʻipaʻi (i ka palaoa)
- 1/2 kīʻaha Pākī Pīkeke (kaʻi)
- 1 1/2 kapu pasta (uncooked orzo)
Pehea e hana ai
- ʻO ke ahi e hoʻolapalapa ai i ka 350 kapuaʻi.
- E'ānai i kaʻuala ma ka'ōpala a me ka beʻa a maʻalahi a maʻalahi i ka'ōpala, e 45 mau minuke. Weheʻia ka uala mai ka umu (e waiho i ka umu ma luna.)
- E peʻe i kaʻili i kaʻuala. E kau i kaʻuala ma kahi meaʻai meaʻai me ka waiū, ka paʻakai a me ka pepa. Ka hana a hiki i ka'ōmole, e 45 mau kekona. E hoʻomoʻa i 1 kapu o ka cheese parmesan, ka hana a hiki i ka hoʻohuihui waleʻia i loko o, 10 maukona.
- I loko o ka paila liʻiliʻi, lawe mai i ka wai i kahiʻeha. E hoʻouka i ka orzo a me ka kuke a hiki i ka manawa o kaʻoluʻolu, hoʻokahi minute aʻelua paha ma lalo o ke kuhikuhi paʻi. Hoʻopā. E hoʻololi koke i ka papa hana bakena. E hoʻolālā i kaʻailaʻuala a hoʻopihaʻia me ka orzo.
- E kāpīpī i ka hapalua 1/2 kīʻaha pāʻani parmesan ma luna. E hoʻomaʻemaʻeʻia nā kīʻaha no 20 mau minuke. No ka hoʻopauʻana, waiho i lalo o ka broiler no 3-5 mau minuke e'āniu i luna. E lawelawe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 251 |
| Ka nui o ka momona | 7 g |
| Ka momona | 4 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 20 mg |
| Sodium | 515 mg |
| Nā Carbohydrates | 33 g |
| Fiber Dietary | 2 g |
| Pāmua | 13 g |