Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kāleka - 234
Kaona - 7g
Kaomi - 40g
Paena - 5g
Ka Honua Wā 70 min
Prep 10 min , Cook 60 min
Nā lawelawe 4 (1 1/4 kapu i kēlā me kēia)
Eia kahi'āpana'ūpū momona,ʻo ia ka hoa kūpono no nā'ōpala, nā'ā'ī, nā'āpala, nā moa, a me nā iʻa. Hiki iāʻoe ke aneʻi e honi i ka meaʻala maikaʻi o ka uala a me ka rosemary i kāu heluheluʻana i nā meaʻai.
ʻO ka maikaʻi loa, he mea maikaʻi kēia pāʻani iāʻoe. ʻOiaiʻo ka walaʻauʻeleʻele,ʻaʻole ia e hōʻeha. ʻO keʻano wale nōʻoe e nānā i ka nui o kāu lawelaweʻana. ʻO ka paila he kumu maikaʻiʻo ka lāʻau C , calcium , magnesium, potassium, folate , a fiber a ua aneane nele i ka momona. Hāʻawiʻia kēiaʻano hoʻolālā i kaʻailaʻaila liʻiliʻi, a ma nā mea liʻiliʻi he maikaʻi no kou puʻuwai. ʻO kāu mau meaʻai maʻahuhi e lawe i kahi hapahā o kāu pāpale, e waiho ana i kahi piha no nā mea kanu uliuli a me nā meaʻeleʻele a me ke kumu waiwai.
Nā meaʻai
- 2 paona pīla,ʻulaʻula a keʻokeʻo paha me nāʻili i paʻa
- 2 hui pūʻailaʻaila
- 2 punetēpuni ka lauʻo Rosemary hou
- 1 teaspoon'ālika kelepona
- 1½ teaspoon ka paʻakai
- 1/4 teaspoon pepaʻeleʻele
Hoʻomākaukau
- E ho oho i ka umu i 425F.
- E holoi i ka uala aʻae i kahi maloʻo. ʻAʻoleʻoe pono e puhi i kaʻuala, akā, makemakeʻoe eʻokiʻoki i nā maka a iʻole nā kīpule.
- Hiki ke mālamaʻia nā pīlaʻi, akā eʻokiʻokiʻia nā mālala i loko o nā'āpana 2-ini.
- E kau i kaʻuala i loko o ka pā bakena a hoʻokuʻu i kaʻailaʻaila ma luna o kaʻuala. E hoʻonui i ka rosemary, ka paʻakai, ka paʻakai, a me ka pepa.
- Eʻoki i kaʻuala a me kahi hue nui a hoʻopauʻia ka uala me kaʻaila a me nā mea hoʻonani. E weheʻia ka uala no 45 mau minuke i hoʻokahi hola. E hoʻohuli i kaʻuala i kekahi manawa i ka wā e hoʻomoʻa ai. Hoʻomaʻaʻia nā kīlapai i ka wā e palupalu ai kaʻiʻo a maʻalahi i ke kī.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Hiki iāʻoe ke hoʻohana i koume ou oregano ma kahi o Rosemary, aiʻole kahi hui o kāu mau mea punahele.
Nā lawelawe a me lawelawe lawelawe
Ua makaukau kēia i ka lawelawe waleʻana e like me lākou, akā makemakeʻoe e hoʻonui i kahi ketchup aiʻole wela wela ma ka pākaukau.
E koho i nā'ōlaʻa e kūpaʻa aʻaʻohe'ōmaʻomaʻo'ōmaʻomaʻo. ʻO ka'ōmaʻomaʻo'ōmaʻomaʻo he solanine, kahi meaʻawaʻawa nui.
ʻO nā'ōlaʻiʻuala heʻaila nui loa ia i nā meaʻaiʻaiʻole. ʻO kaʻu punahele,ʻo ia ke lawelawe i kēia mauʻuala me kahi kōkua nui i ka chard Swiss a me kekahi mau piʻaʻeleʻele a me nā pīpī.