Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 49
Kaona - 4g
Kaomi - 4g
Paena - 1g
Ka LāʻEwa 23 min
Prep 3 min , Cook 20 min
Nā lawelawe 4 (1/2 kīʻaha pakahi)
Hiki ke kiʻi i kāu mau meaʻai no ka hoʻomaha maikaʻi. Hoʻomiʻiʻo Lemon wai i ka'ōpala o ke keʻa ma kona iho pono'ī, akā,ʻo ka lemon peel ke lawe aku i ka'ulupala kiʻekiʻe i kahi notch. ʻO kēiaʻaoʻaoʻaoʻao he hōʻailona anti-inflammatoryʻano maikaʻi, e like me ka lemon i loko o ka hua'Āmene C a hoʻohanaʻia he antioxidant.
Nā meaʻai
- 2 kapu'olika'āpana
- 1 kaʻailaʻailaʻaila
- 1/2 teaspoon ka paʻakai
- 1 ka lemona nui,'ō'ō a hoʻonaniʻia
- 1/4 teaspoon ka'ōmole pepa ula
- 1/8 teaspoon oregano
Hoʻomākaukau
- ʻO ka umuʻeleʻele i 375F.
- E laina i kahi pepa bakena me ke kepau.
- I loko o kahi pola nui nui, hui pū me nāʻaila broccoli me kaʻaila, ka paʻakai, ka wai lemon, ka lemon peel, nā meaʻulaʻula ula, a me ka oregano. E hoʻohui i nā mea a pau a hui ponoʻia.
- E ninini i ka hui broccoli ma luna o ka pepa bakena i kāwiliʻia a kau ma ka papa hoʻokahi. E kīʻaha i 375F no 20 mau minuke a hiki i ka māmā o ke broccoli a me keʻanoʻeleʻele, e hoʻokuʻu i ka hui i hoʻokahi manawa ma waena.
- Laweʻia mai ka umu aʻoliʻoli i ka mahana a i ka lumi wela.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Hiki iāʻoe ke hoʻololi i kēia meaʻai i kou leʻaleʻa a me kou makemake. Ināʻaʻoleʻoe e makemake e hoʻomāhuahua i ka lemon, hiki iāʻoe ke hoʻokomo i ka waiʻalani a me ka pele alala no kahi meaʻono'ē aʻe.
Hiki ke hoʻohanaʻia i ka Lemon a iʻole nā hua manu zest ma kahi o ka lemon peel. No ka loaʻaʻana o ka zest mai ka citrus (lemon, lime, a alani paha), ponoʻoe i kahi mīkini micropone aiʻole zester, ka mea eʻeli i ka pele i loko o nā'āpana maikaʻi. He mea nuiʻaʻole eʻoluʻolu i ka'āpana keʻokeʻo o ka pele e like me kaʻawaʻawa. Loaʻa iāʻoe kahi meaʻono nui mai kaʻala o ka citrus,ʻo ia kahi kahi o nāʻaila.
No ka hoʻohui hou aku i ka paila i ka broccoli hiki iāʻoe ke hoʻonui i nā panko breadko i ka pāpī ma mua o ka kukeʻana. ʻOiai he mea maʻalahiʻole kēia meaʻai mai ka gluten, inā ponoʻoe e hahai i ka meaʻai gluten-free, hiki iāʻoe ke hoʻohui i nā breadcrumbs free gluten-free.
Hiki iāʻoe ke pani i ka paʻakai moana me kaʻaila kukui o Parmesan cheese e lilo ia i punahele brocooli i kaʻuʻia me ka liʻiliʻiʻole i ka nui o ka meaʻai. Inā he vegan pahaʻoe a makemakeʻole paha e pale i ka meaʻai, manaʻo e hoʻonui i ka mea'alapuni ka meaʻai no ka'ōpū nunu a me ka maloʻo.
E like ka maikaʻi me ka maikaʻi i ka palaoa,ʻaʻole i ka kukeʻana.
ʻIke wau i ka hanaʻana o ka umu i ka nui o ka hana aʻaʻoleʻoe e kū ma luna o ka pā a hoʻomau i ka hoʻopiliʻana.
Nā lawelawe a me lawelawe lawelawe
ʻO wai ka mea alohaʻole e mālama i ka manawa? ʻO kekahi o kaʻu mau punahele punahele no ka mālamaʻana i ka manawa,ʻo ia ka hoʻohanaʻana i nā lauʻano pre-chopped. Ponoʻoe e hoʻohana i hoʻokahi wale nō kīla no kēia meaʻai, kahi e alakaʻi ai i ka hoʻomaʻemaʻe.
Ke hāpai nei au e hui pū me ka'ālikaʻalani me kahi mea wale nō. He mea nui e like me kahi'āpanaʻaoʻao i kēlā me kēia meaola kinakona āu e makemake ai e hui pū me nā iʻa iʻa a me nā iʻa iʻa i hana nui i ke kauwela. He meaʻono nō hoʻi nā meaʻai i ka hopena a me kāu mau mea ma luna o nā kīʻaha hale. Hiki i kēia broccoli ke hoʻohui i ka mea nui i ka salame paʻama maʻamau.