ʻO ka mīkiniʻohi palaoa nui loa

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 66

ʻAha - 2g

Kāpena - 11g

Paena - 1g

Ka Honua Wā 20 min
Prep 10 min , Cook 10 min
Nā lawelawe 36 (1 mau mīmiki ma kēlā me kēia)

ʻAʻole pono ka momona i ka momona a me ke kō, e like me nā mea nui i loaʻa iāʻoe mai ka hale kūʻai kope, eʻono! Hoʻomaʻiʻia kēia mau'ūpili palaoa hōʻailona me ka palaoa maikaʻi a pau, ka Greek yogurt, a me ka hoʻomehanaʻana i nā meaʻala no ka meaʻaiʻoi aku i ka meaʻai, nā meaʻono a hōʻoluʻolu paha.

No ka mea heʻano liʻiliʻi lākou, loaʻa iāʻoe nā'āpana muffins i hiki iāʻoe ke paʻi e hele aiʻole eʻoliʻoli me ke kīʻaha kope i ka home.

Nā meaʻai

• 1/4 kaʻaila canola
• 1/4 ke kīʻaha nonfat grey Greek
• 3/4 ke kapuʻula
• 2 hua nui
• 1/2 kīʻaha molasses
• 2 punetēpuni kahiʻilima a hōʻoluʻolu paha
• 2 mau kīʻaha keʻokeʻo i ka palaoa
• 1 teaspoon ka palaoa
• 1/2 teaspoon ka soda
• 1 teaspoon ka'ōpū'āina
• 1/2 teaspoon ka'alamona
• 1/4 teaspoon ka'ōpū
• 1/4 teaspoon ka'āpana'āina
• ʻO ka popo i ka wai, no ka lepo lepo

Hoʻomākaukau

1. ʻO ka umu ahi he 375F. E hana i kahi pahu pahu mīmū ma kahi pepa me nā pepa pepa a iʻole e paʻi maikaʻi.
2. I loko o kahi kīʻaha nui, e hoʻokuʻu i kaʻaila, ke koko, a me ke kō. E luhi i nā hua, nā mea maʻamau, a me ka hōʻailona hou.
3. I loko o kekahi kīʻaha, e hoʻokuʻu i ka palaoa, ka palaoa līpī, ka waiu paila, kaʻili honua, ka kinamona, nā'ahuʻula, a me ka momona. E hoʻomoʻi i nā meaʻono a hoʻonāukiuki a hiki i ka huiʻana. E makaʻala iʻole e hoʻopau.
4. Hoʻopili ka Scoop i loko o ka pahu muffin, e hoʻopiha i nā kīʻaha 3/4 o ke ala piha.

1. E kīʻaha i 10 mau minuke, a hiki i ka hoʻokomoʻana o ka niho i ka waenakonu o kahi mīkini i waho.
2. Weheʻia mai ka umu a hoʻomaha iki i mua o ka lepoʻeleʻele. Holo i kahi poho hauʻoli e hoʻomaha ai.

Nā lawelawe a me lawelawe lawelawe

I ka hoʻoikaikaʻana, e makaala iʻole e kāwili a pāpī. E hāʻawi aku lāua i nā mīkini maloʻo maloʻo.

No ka hanaʻana i nā muffins nui, hoʻonui i ka paʻiʻana i ka 12 a 14 mau minuke.

Kōlua me nā hua a iʻole ke kalo no ka pāpili i hoʻohuiʻia, a hoʻohui i kekahiʻaoʻao o nā hua no kaʻaina kakahiaka maikaʻi. Inā lākou e lilo i kāu meaʻai, e hoʻonui i kahi lima o nā hua no ka protein.