Loaʻa ka nui o nā kānaka i nā hua a me ka paʻakai i loko o ka pahu hau hau,ʻo ia nā papa kūkulu papa no kēia broccoli māmā a me ka meaʻano frittata fauliflower.
ʻO ka hui pūʻana o ka puaʻapelu, broccoli, kaʻiki, a me ke kāleka, iʻaila aʻoluʻolu i kahi frittata i hoʻopaʻaʻia me nā tīnihi he mea kupaianaha.
ʻAʻole ponoʻoe e hoʻonui i ka paila kīlapalaʻole ināʻaʻoleʻoe e makemake. Ua hoʻopihaʻia kēia meaʻai me kaʻole. Akā, ua hoʻonui ka meaʻoluʻolu a he mea maikaʻi loa ia e hoʻohana ai i nā mea nele.
ʻAʻole pono wale ka Frittatas no kaʻaina kakahiaka, ke hana nei lākou i ka palale nui, kaʻaina awakea, a me kaʻaina awakea , aiʻole nā pō pō pōpō. ʻO nā mea a pau e ponoʻoe e lawelawe me kēia kīʻaha he salakeke'ōmaʻomaʻo paha a he huamata hua a he kīʻaha waina. No ka meaʻai, kahi brownie maikaʻi, aiʻole kekahi ice cream i hoʻopaʻaʻia me ka hulu fudge, pono loa ia.
Ka mea e pono ai
- 2 punetēpē ka paʻakai
- 3 hui punaʻailaʻaila
- 1ʻoki (iʻoki)
- 3 cloves kaula (minced)
- 1 1/2 kīʻaha kapu broccoli (liʻiliʻi)
- 1 1/2 kīʻaha nā kīʻula puaʻa (mea liʻiliʻi)
- 1 kapu i kuke
- pasta
- 13 hua nui (paʻiʻia)
- 1/2 teaspoon ka maloʻo
- kou lau
- ʻO ka paʻakai a me ka pepa eʻono
- 1 kapu
- ka'āpana provlone (kahi)
- 1/4 kapu Paʻipaʻi Pipi (kaʻi)
Pehea e hana ai
- I kahi'āpanaʻeleʻele 12-inchʻole kaʻaila, e hoʻokuʻu i ka waiūpaʻa me kaʻailaʻaila ma luna o ka mahana wela.
- E hoʻouka i kaʻaila, ke kāleka, ka broccoli, a me ka puaʻaʻala. ʻOhi ma kahi mahana wela, e hoʻonāukiuki i kekahi manawa me kahi spatula wela a hiki i ka manawa eʻoluʻolu ai nā hua. A laila, hui i 2 mau punetēpona i ka skillet, ka uhi, a me ka mahu no 2 mau minuke, ma kahi manawa e mālie ai nā huaʻai.
- E hoʻonohonoho i ka paku ma luna o nā huaʻai. E ninini i nā hua ma luna o nā mea a pau ae pīpīʻia me ka thyme, ka paʻakai, a me ka pepa.
- E puhi i ka frittata, e hāpai i nāʻaoʻao i kekahi manawa no ka hoʻokuʻuʻana i ka hua manu i lalo a me ka wiggling i ka spatula i waenakonu o ka frittata e hiki ai i ka hua iʻa ke holo i lalo a me ke kuke a hiki i ka māmā ikiʻana o ka lepo a paʻa i ka frittata. E lūlū i ka pā i kekahi manawa no lailaʻaʻole paʻa ka frittata.
- Ho'āla i ka broiler. E kau i ka frittata malalo o ka broiler, e like me 6 iniha mai ke kumu wela, a me ka broil no kekahi 4 a 8 mau minuke aiʻole a hiki i ka manawa e hoʻonohonohoʻia ai ka huiʻana. Wehe i ka skillet mai ka umu.
- E kāpīpī i ka frittata me nāʻano cheeseʻelua. E waiho i lalo i lalo o ka broiler. ʻO ka'ōpala no 3 a 6 minuke ka lōʻihi, e hoʻololi ana i ka skillet i kekahi manawa no ka mea e kuke aiʻo ia a hiki i ka hoʻoheheʻeʻana o ka hīnaʻi a'āleʻele.
- Eʻokiʻoki i ka frittata i loko o ka wili a lawelawe koke.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 381 |
| Ka nui o ka momona | 22 g |
| Ka momona | 9 g |
| Ka momonaʻole | 9 g |
| ʻO Cholesterol | 179 mg |
| Sodium | 392 mg |
| Nā Carbohydrates | 30 g |
| Fiber Dietary | 3 g |
| Pāmua | 18 g |