ʻO ka mākini a me ka Quinoa meaʻaiʻia nā kāpuniʻo Kabocha Squash

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Kāleka - 475

Kaona - 13g

Kāpena - 67g

Paena - 27g

Ka Honua Lāki 80 min
Prep 45 min , Cook 35 min
Nā lawelawe 4 (12 mau'uneke a kēlā me kēia)

ʻO kēiaʻano momona, nā meaʻono a me ka momona ka meaʻono a me nā mea leʻaleʻa. Ka lalo o Kabocha i loko o FODMAP ma mua o kaʻoi aku o nā'ōkoʻomaʻa kamaaina maʻamau; heʻoi aku ka paʻakikī o keʻano a me kahiʻano'alala-like-like. Kūʻai pinepine aku nā mea ulu lāʻau i ka kachacha i hanaʻoleʻia e like me ka huapalapala pilapila, no laila eʻimi i kekahi mau hiʻohiʻona kiʻi ma mua o kou kūʻaiʻana i kēia mau meaʻai'alaina.

Nā meaʻai

• 2½ paona ka squash
• ¾ kapu i ka quinoa kāpaeʻole
• 1½ 'ai wai
• ¼ teaspoon ka paʻakai
• ½ teaspoon mae i kou lau
• 1/8 teaspoon ka papa'āina
• ½ paona, ka iwiʻole, ka umauma luluʻole, i hoʻokuʻuʻia i loko o nā'āpana ½-ini
• ½ i nā lāʻau'iliane maloʻo,'ākī liʻiliʻi
• 1/3 ke kīʻahaʻona i nā'ā'ī'aleʻa lauoho
• 1/3 kapu i ka'āpana liʻiliʻi uliuli (e like me 1½ʻaina)
• 2 punetēpō 100% ka paʻakai maple maʻemaʻe
• ¼ kapu i kālaiʻia i nā pecans

Hoʻomākaukau

1. E hoʻolale i ka umu a 400F. ʻO kaʻaila ma kahi pepa bakena a laina paha me ka pale no ka holoi maʻalahi.
2. E kuhi i ka'āpala i nā manawa he nui me ka māla a kau ma kahi mīkini ula. ʻO Cook ma ka mana kiʻekiʻe i ka mīkiniʻewa a hiki i kaʻoluʻolu e hoʻokomo i ka pahi ma nā manawa, 8 a 12 mau minuke.
3. ʻOiaiʻo ka'ōpala e kuke ana i ka microwave, e ana i ka quinoa, ka wai, ka paʻakai, ka koume, a me ka sage i loko o ke kōhua ​​he 2-quar. E uhi a lawe i kahi maʻi; e ho'ēmi i ka mahana no ka mālamaʻana i kahi simmer a me ka kuke no 7 mau minuke. E hoʻoulu i ka moa, hoʻoulu, hoʻokuʻi, a me ka kuke a paʻa ka wai a hiki keʻikeʻia ka huelo wili o ka huaʻano quinoa, kokoke i 5 a 6 mau minuke. Wehe i ka kehu mai ka wela aʻae ia e noho, uhiʻia, no 5 mau minuke'ē aʻe e hoʻopau ai i ka papa hana. E hoʻolū i ka quinoa a me ka moa moa me kaʻili, a hoʻonā i nā kuika, i nāʻala a me ka lole uliuli.

1. Ke anuanu maikaʻi ka'ōpala i ke kaha, eʻoki aʻokiʻoki i ke kī, aʻokiʻoki i ka'āpala i ka hapalua a puni. E hoʻokuʻu i waho a hoʻolei i nāʻanoʻano. E kau i nā'āpana'āpana, eʻokiʻoki i luna, ma ka pepa bakena hoʻomākaukau. E pākī i ka loko a me ka manawa o kēlā me kēia hapalua me ka 1 punetēpē o ka mākeke syrup. E hoʻopiha i kēlā me kēia hapalua me ka puʻu o ka quinoa a me ka mea hānai moa. E puhi i waenakonu o ka umu a hiki i ka hoʻomakaʻana o ka quinoa kōpili i ke gula'ōmaʻomaʻo, 15 i 20 mau minuke.
2. No ka lawelaweʻana, eʻoki i kēlā'āpana'āpana i ka hapalua o kaʻelua no ka heluʻana o 4 mau kōkua. E kāpīpī i kēlā me kēlā me kēia meena me kahi punetēne o nā pecans peʻa.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

E hoʻohana i ka moa'āhiʻu'ōpala ma kahi o ka moa moa inā makemakeʻoe.

No ka hanaʻana i kēia meaʻai meaʻai, e hoʻokuʻu i ka moa a pani i ka 8 'auneke o ka tempeh crumbled no ka moa.

Inā makemakeʻoe i ka uakū aʻoi aku ka ikaika, e pani i ka cheddar kuʻuna a iʻole Gouda kahiko no kaʻahu uliuli.

Nā lawelawe a me lawelawe lawelawe

Hiki i nā kānakaʻai māmā keʻike he hoʻokahi nui ka hapawalu o ka'āpana'ōpū.

Hiki ke kūʻai i nā pecans a hoʻonaniʻoe iāʻoe iho i kahi kapuahi kaumaha ma luna o ka mahana wela, e hoʻonou pinepine ana, a hiki i ka wā e hoʻonululi ai ka malu a lilo i meaʻala, i kahi o 5 mau minuke.

ʻAʻole e kāpena ka kabocha i ka umu i loko o ka manawa pōkole, no laila eʻokiʻia i keʻano kūpono o ke akahele i ka manawa o ka microwave.