Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 98
Kaona - 4g
Kāpena - 14g
Paena - 2g
Ka Honua Wā 20 min
Prep 5 min , Cook 15 min
Nā lawelawe 4 (1 kapu kēlā me kēia)
Ināʻaʻoleʻoe i ho'āʻo hou, e neleʻoe. ʻOiaiʻo kēia kepoe, hoʻomaʻemaʻe i ka hiki ke hoʻomalalaʻia i ka mea kanu e like me ka uala, he wahi "bite" loa ko rutabaga a heʻano liʻiliʻi ia. Uaʻoi aku ka maikaʻi o ka maikaʻi ma mua o ka'atila a no ka mea e pono ai kaʻaila e loli.
Hāʻawi akuʻo Rutabagas i nāʻano olakino likeʻole, mai ka hoʻohaʻahaʻaʻana i ke kahe o ka toto e kōkua ai i kaʻaiʻana, e hoʻonui ai i ka pūnaewele kamela e hoʻohaʻahaʻa i nā kiʻekiʻe o ka cholesterol. Ua hōʻikeʻia lākou e pale i kekahi mau maʻi o ka maʻi kanesa. Mai kahi hānai meaʻai, ua emi iho ka hapakolu o nā huaʻaleʻa a emi iho i ka hapalua o nā calorie o kaʻuala, a me kahi nui o nā huaʻai a me nā minera.
ʻO ka rutabaga kahi i loaʻa i ke kalo i waena o ka'ōpoki a me ka kāpelu a i kapaʻia kekahi manawa he hua. Hiki ke hoʻohanaʻia kēiaʻano hana kuke no ka hōʻiliʻiliʻana me kekahi kīlaʻau aʻa .
Nā meaʻai
- 1 1/2 paona hao
- 1 kaʻailaʻailaʻaila
- ʻO ka paʻakai, ka lau kalo, a me ka paprika eʻono
Hoʻomākaukau
- ʻO ka umu e hoʻolapalapa ai i 425 F.
- Peel rutabagas me ka pahiʻoi a me ka'āpana i loko o 1/4 'iniha. Inā makemakeʻoe, hiki iāʻoe keʻokiʻoki iā lākou i loko o nā paʻi-eʻaila lākou i kahi wikiwiki, no laila ponoʻoe e nānā pono iā lākou a iʻole lākou e puhi.
- E kau ma luna o kahi pepa kinakepa me kaʻaila a me kahi paʻakai liʻiliʻi a hoʻoulu i ke kāʻei maikaʻi.
- Eʻahi ma kahi o 12 mau minuke, e hoʻololi iʻelua manawa, a hiki i kaʻeleʻele gula a me ka palupalu Hoʻopiha kokeʻia me kaʻalani kāmaʻa a me ka paprika. Hiki nō hoʻi iāʻoe ke hoʻohui i kahi paʻakai o ka paʻakai paʻakai ma ka hopena.
Nā Hoʻoponopono Māhele
Ma mua o ka rutabaga, hiki iāʻoe ke kuke i kekahi kumu aʻa e like me keʻano. Piliʻia kaʻuala'alala me ka "ʻala," aʻoi loa aku i ka wā i'ōwiliʻia ai ka pepa cayenne a me / cumin ma hope o ka pukaʻana mai i waho o ka umu. ʻO nā kāloka a me nā parsnips kekahi mea kanu nui hoʻi e liʻiliʻi i nā'āpana a i nā lāʻau a kāpīʻia i loko o kaʻaila a me ka paʻakai. E ho'āʻo i ka hoʻouluʻana me nā makala i ka hope no kahi meaʻalaʻuʻuku o India.