Hoʻomaʻamaʻaʻia i ka mea kanuʻo Pemesan

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Kaloka - 269

Kaona - 16g

Kāpena - 18g

Paena - 14g

Ka Lālā Loaʻa 65 min
Prep 20 min , Cook 45 min
Nā lawelawe 4

Hoʻolālā i kēiaʻenehana eggplant maʻanoʻia akā makemakeʻia he momona ka momona a me ka calories. Me kekahi mau mea loea akamai, hiki iāʻoe ke lawelawe i lalo i 300 mau calories wale nō.

ʻO kēia meaʻaiʻono a me kaʻoluʻolu e hoʻomaopopo ana i nāʻano maikaʻi o ka puke kahiko-a me ka meaʻono kupaianaha e lilo i mea aloha nui loa i kaʻohana. ʻO nā mea kanu i kanuʻia i ka'ōmato e like me keʻano o ka'ōmato,ʻoi aku ka nui o ka lycopene antioxidant i ke ahi, a me kaʻokiʻana i nā meaʻai (e like me ka eggplant parm) hiki ke kōkua i ka ho'ēmiʻana.

Nā meaʻai

• 1 ulu eggplant , i hoʻopiliʻia i mau'āpana he 12
• 1 kaʻailaʻailaʻaila
• ½ teaspoon kosher paʻakai
• 1 teaspoon dried oregano
• 1 ka ipu marinara sauce
• 1 ½ 'ai i ka hapalua' ai-skim mozzarella
• 3 punetēpī i ka palaoa a pau i ka palaoa
• 1 punetēkē i ka palaoa Parmesan
• 2 teaspoonsʻailaʻaila
• ½ e kīʻaha i nā lau basil hou

Hoʻomākaukau

1. ʻO ka umuʻeleʻele a 400F.
2. E kau i nā eggplant ma ka pan pan.
3. E hoʻomohu i kahi waihonaʻaila o kaʻailaʻaila a me ka manawa me ka paʻakai a me ka oregano.
4. E kīʻaha no 15 mau minuke he 20 mau minuke a hiki paha i kaʻoluʻolu.
5. Wehe i ka umu a hoʻokaʻawaleʻia e hoʻomaha iki.
6. E waiho i ka hapakena o ka mila ma ka papakū o kahi kīʻaha bakakoki a hālahalaha i ka lole lalo.
7. E kau i nā'āpanaʻehā o ka eggplant i loko o ka pālahalaha a me nā luna i kēlā me kēia me ka nui o ka mea kanu o ka mila. E kāpīpī me ka 1/3 o ka tīhi mozzarella.

1. E hana hou i nā pāpili 2 mau manawa me ka hua manu egg, ka miki, a me ka paʻakai.
2. No ka hoʻouluʻana, e hui pū i kaʻailaʻoliva i koe, kaʻaila, a me ka cheese Parmesan; hui maikaʻi.
3. Hoʻokomo pinepine i ka meaʻai i ka uhiʻana i luna o ka eggplant ulu.
4. E waiho i ka umu a e 'ai no 15 mau minuke a hiki i ka hoʻoheheʻeʻiaʻana o ka hīnaʻi, ka'ōpala, a me ke kinakiʻana he'ōniʻoni gula.
5. E hoʻomaha i 10 mau minuke a hoʻokau i ka lau basil.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Inā makemakeʻoe i ka eggplant parmesan me ka tīhi ricotta, e hui pū me ka ¾ cup part skim ricotta cheese and ¾ cup part skim shredded mozzarella a hoʻohana i kēlā mea ma kahi o nā 1 1/2ʻoki o ka poʻi. ʻO ka heluʻana o ka kalo ka hope loa.

Nā lawelawe a me lawelawe lawelawe

No ka prep préliminary meal, e hoʻomapala i ka eggplant a hiki i nā lāʻelua ma mua o ka manawa a e mālama i loko o ka pahu hau. e houluulu a pule i ka pule e like me ke kuhikuhi.