Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 97
ʻAha - 2g
Kāpena - 22g
Paena - 2g
Ka Honua Wā 35 min
I mua o 5 min , Cook 30 min
Nā lawelawe 1
I ka wā maʻamau a me ka hoʻoilo,ʻo nāʻano likeʻole me nā huaʻai momona nui loa a ma kahi hale kūʻai. ʻO lākou kekahi meaʻai:ʻo ka'ōmaʻa hoʻolālā he kumu nui o Vitamin A, potassium, a me beta-carotene. ʻOiai e hoʻonaniʻia nāʻeleʻele hoʻolālā e like me ke kūkoʻo, kabocha, a me ka momona, e hiki iāʻoe ke puhi i ka spaghetti squash i loko o ka microwave no kahi kīʻaha pāʻaniʻole, aiʻole e hoʻomaka i ke kukeʻana i loko o ka microwave a hoʻopau i ka ipu.
Nā meaʻai
- 1 holoʻokoʻa
- ka sshhetti squash
Hoʻomākaukau
- Me ka pahi lōʻihi,ʻoi aku ka pahiʻoi,ʻehā aiʻoleʻehā manawa e kalai ai i ka'ōmaʻomaʻo ma ke anapuni, me kaʻike i ka pukaʻana o nā puka a waenakonu o ka'āpala. (ʻO kēia ka hanaʻana i ka mahu mahu i ka'āpana.)
- ʻO ka'ōmaʻomaʻi Microwave no 20 mau minuke. Pono e hele mai ka mahu mai loko aʻe o nā puka ma ka hopena o kēia manawa. Ināʻaʻole,'ekewewewe no kekahi 4 a 5 mau minuke. E noho ka'ōpala i ka microwave no 10 mau minuke ma hope o ka kukeʻana.
- Eʻoki i ka hopena o ka'āpana. Eʻokiʻoki i ka'āpana ka lōʻihi. Eʻikeʻoe i ka'ōmaʻomaʻu'ōmaʻomaʻo'ōmaʻomaʻo a me ka pouli, kokoke i nā wahi'āpana. ʻO nā wahi pōʻeleʻele e loaʻa i nā hua. Wehe i nā hua a pau a mālama i nā kaula'ōmaʻomaʻo'ōmaʻomaʻo.
Ke lawelaweʻana i nā sadetti sidetti:ʻO ka sshhetti squash a me ka pasta e hiki ke lawelawe iā ia ma kahi o ka laulā, akāʻo ka hapanui loa eʻike i kahi'āpana spaghetti māmā. E makemake pahaʻoe e "pale" i ka'ōpala ma mua o ka lawelawe. He mea maʻalahi kēiaʻano hanaʻenehana umaumaʻai e uhuki i ka'ōpala. Hiki iāʻoe ke lawelawe i ka sshhetti squash me kāu koho o nā kāpili. ʻO kekahi mau mea maʻalahi paha:
- ʻO ka paila a me ka margarine a me Parmesan (ināʻaʻoleʻoe e pale i ka lawaiʻa), me ka nui o nā pepaʻala.
- ʻO ka lole o Marinara, pesto, aiʻole kekahi mea punahele punahele'ē aʻe. (Manuahi:ʻO ka nui o nā pesto sauces e komo pū me nā meaʻai.)
- Nā mea ulu (kahi kumu basil), ka paʻakai paʻakai, a me kaʻailaʻaila.
Hoʻopuka maikaʻiʻia ka sshhetti slimhetti ma kaʻailaʻaila a me ka puaʻa. No ka mea heʻoluʻolu ia, hiki iāʻoe ke hui me nā greens, nā'ōmato, nā haloha, nā'aliki, aiʻole kahi mea kanu'ē aʻe paha.