Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kaloka - 220
Kaona - 16g
Kaomi - 4g
Paena - 14g
Ka Honua Wā 20 min
Prep 5 min , Cook 15 min
Nā lawelawe 2 (2 hua a kēlā me kēia)
ʻO kēia mau hulu manu haʻalulu he meaʻiʻo maoli nō; uaʻono lākou me he nani lā e nānā. No kaʻaina kakahiaka maikaʻi loa-FODMAP, e lawelawe me kēia mau mea'alala, nā meaʻala a me nā kīʻaha, me kaʻaoʻao o ka yogurtʻole a me ka blueberries. E mālama i nā huaʻoa i ka pākaukau i nā'enemele i kāluaʻia i loko.
Nā meaʻai
- 1 - ka paila baila
- ¼ kīʻaha keʻokeʻo keʻokeʻo
- 5 i ka waimaka, halved
- ʻEono mau kī Basil hou
- 4 hua nui
- ¼ teaspoon'ōmole pepa maloʻo
- 1 punetune me ka pī Parmesan hou i'ōhiʻia
Hoʻomākaukau
- E hoʻolale i ka umu a 400F.
- E mahele i ka waiū i loko oʻelua mau lohili. E waiho i loko o ka umu a'opena i ka waiū a hoʻonanea,ʻaʻole naʻe i browned, 4 a 5 mau minuke.
- E wehe pono i nā mea ulaʻula i kahi ākea wela. E kāpīpī i ka kāpīpī, nā'ōmato, a me ka basil i loko o ia mau mea, aʻokiʻoki iʻelua mau hua i loko o kēlā me kēia hue. E hoʻi i ka umu a hoʻomoʻa i nā hua i kahi laulima o ka loli, kokoke i 10 mau minuke.
- E kāpīpī i ka pepaʻeleʻele a me ka pī Parmesan a lawelawe koke.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Hiki ke hoʻololiʻia kekahi mau liʻiliʻi o nā mea kanuʻuʻuku-FODMAP loa no ke kāpena a me nā kāloti-i kālaiʻia i ke kāpili, kahi lima o nā greens, nā piʻi, a me nā pele pēlēlē, akāʻaʻole pono e hana. ʻO nā huaʻai e hoʻokahe i ka waiū i ka wā e kuke ai aʻoi aku ka nui o nā mea e hoʻona ai i nā hua.
Hiki ke hoʻohanaʻia ke kedera a me ka palaoa i kahi o Parmesan.
Hiki ke hāʻawiʻia kahi hapalua o ka teaspoon o Basil maloʻo i kahi basil hou.
Nā lawelawe a me lawelawe lawelawe
Ināʻoi aku ka hohonu o kāu mau huluhulu a emi iho ka liʻiliʻi o ke anawaena, eʻoki ia mau mea ma 350F no ka 17 a 18 mau minuke aiʻole a hiki i ke kiʻekiʻe o kahi mea makemake. No nā'emeke liʻiliʻiʻuʻuku (1/2 cup), e paʻa hoʻokahi hua i loko o kēlā me kēia o nā'ekehāʻehā.