Hoʻoponopono i nā mea kanu

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 155

Kaona - 10g

Kāpena - 11g

Paena - 8g

Ka lōʻihi manawa 45 min
Prep 20 min , Cook 25 min
Nā lawelawe 4 (4 1/2ʻewalu i kēlā me kēia)

Hoʻomaka kēia'āpana me ka hoʻohui maikaʻi o ka'ōmato hou, ka mozzarella, a me ke basil. ʻO ka hoʻohuiʻana o ka eggplant wawahi a me ka hōʻike pūʻia e hoʻonui hou aku. Hiki ke mālamaʻia nā hōʻiliʻili uluʻia e like me ke awakea awakea a iʻole kaʻaina ahiahi me kahi saladi a iʻole kekahiʻaoʻao o ka pasta low-FODMAP.

Nā meaʻai

• 1 paʻi hou i ka eggplant'ōpūʻole
• 1 punetune puna puna-ʻailaʻaila
• 1/16 teaspoon ka paʻakai
• 1/16 teaspoon'ōmole pepa maloʻo
• 1 ka'ōmumu maʻamau
• ½ 12-ounce jar e paʻiʻia i nā pepaʻulaʻula, hoʻoulu
• 4 ounce keʻokeʻo, ka waiʻahi mozzarella piha
• ½ kī piha i ka basil hou

Hoʻomākaukau

1. ʻO ka walaʻau mua. Eʻokiʻoki i ka eggplant i loko o 8 mau'½-iniha puni ma kekahi wahi kahi o ka eggplant he 3 a 4 'īniha ke anawaena, no ka hanaʻana i 4 mau palani likeʻole. E mālama i ka eggplant no ka hoʻohana hou.
2. E kau i nā āpau ma luna o ka pepa bakena a me ka'ōpala ma nāʻaoʻaoʻelua me kaʻaila i hoʻonāʻia. ʻO ka māmā māmā a me ka pepa eggplant a puni.
3. E puhi iā lākou ma luna o ka umu o ka umu a hiki i ka manawa o ka'ōpelu egg medium he brown-brown, 3 a 4 mau minuke. E hoʻopili i nā'āpana eggplant a me ka broil ma kekahiʻaoʻao a hiki i ka'ōmole, 3 a 4 mau minuke.

1. Wehe i ka pan mai ka umu, e hoʻohuli i ka broiler, a hoʻololi i ka umu i 425F.
2. E kńkau i ke kikopuni i ka poepoe 8 1/8 iniha. Eʻoki i ka peleʻelima i 8 mau 'āniha he' elua. E kaomi i ka palaoa i ka lahilahi, 1/2-ounce.
3. No ka'ākoakoaʻana, e hoʻokiʻekiʻe i kēlā me kēia'ōpū me ka 2 aʻekolu mauʻaoʻao basil, a laila kekahi'āpana'ōmaʻomaʻi, a me ka huaʻulaʻulaʻulaʻula, i hoʻopauʻia me kahi'āpana mozzarella.
4. E kau i kahi paʻi hua liʻiliʻi ma luna o kekahi e hana i 4 mau loli kiʻekiʻe. Inā he nui ka nui, e mālama i nā pika liʻiliʻi i lalo no ka pono.
5. Kūleʻa ka pahu i ke kikowaena me nā koho lōʻihi (aiʻole nā ​​skewers lāʻau) ma nā papa. E puhi i ka papa o waena o ka umu a hiki i ka manawa e hoʻoheheʻeʻia ai ka mozzarella a hoʻomaka keʻanoʻula, 12 a 14 mau minuke.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

E hoʻohana i ka beleʻalani maʻemaʻe hou ma mua o nā pepa paʻi. Eʻoki i ka pepaʻelima 10 a 12-ounce i ka hapalua o ka lōʻihi, a hoʻolei i nā kānia a me nāʻano.

E kau i ka pepa pele i kaʻaoʻao hoʻokahi o ka pepa bakena a me ka broil me ka eggplant. E kńkau i ke pepa i ka palahalaha, me ka mńnalua ole i nń hopena elua o ka pepa a pela e palahalaha loa. E māheleʻia ka pepa i nā wahi. E loaʻa i kahi kīʻaha liʻiliʻi a me ka hoʻopili palekai kokoke. Ke kaomi aʻeleʻele kaʻeleʻele a puni 8 a 10 mau minuke.

Hiki ke hoʻonui a emiʻole paha ka manawa ma mua o ka eggplant. Laweʻia mai ka pepa baking, waiho i loko o ke pola a hoʻouhi me ke kāhili i 10 mau minuke. Peel mai i kaʻeleʻeleʻeleʻele a hoʻolei. Eʻoki i ka mea i ho'ākākaʻia ma luna.

Nā lawelawe a me lawelawe lawelawe

Hoʻomaopopo maikaʻiʻia ka papaʻano mozzarella hou i ka'ākau iʻoi aku ka maʻalahi o kaʻokiʻana i loko o ka ½-ounce mau pai ma mua o ka'ōpoepoe. He mea maikaʻi ka hanaʻana o ka niho mozzarella.

E nānā i nā'ōpū egg-purple-me nāʻaoʻao pono. Inā makemakeʻoe i nā'āpanaʻehā no ka likeʻana o ka nui like no nā manaʻo hōʻike, a inā paha ua paʻi nuiʻia nā eggplants i loaʻa, pono pahaʻoe e kūʻai i ka eggplant hou e hāʻawi i nā huaʻelua o nā medallions eggplant o ke anawaena kūlike.

No ka hoʻomaʻemaʻeʻana i kahi mahele, e kau i ka pepa bakena me ka papala alumini ma mua o ka'ō'ōʻana i ka eggplant.