PākīʻOiʻAi

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 200

Kaha - 15g

Kāpena - 15g

Paena - 3g

Ka Honua Wā 40 min
Prep 5 min , Cook 35 min
Nā lawelawe 8 (3/4 kapu pākahi)

ʻO ka lawaiʻa Baking i ka mahana wela o kahi ipu lepo nui e hoʻomalaʻi maikaʻiʻia,ʻo ka palaoa momona. He maʻalahi ke ala, aʻo kaʻono momona o ka waiu niu he mea kūpono piha i ka laiki .

Aia nāʻano likeʻole o ka niu i nāʻano likeʻole a me nā FODMAP i loko o ia mau mea; no laila kekahi mau hua niuʻoi aku ka maikaʻi o ka IBS-ʻoi aʻe ma mua o nā mea'ē aʻe. ʻO ka waiu niu loa ka waiu i hoʻohanaʻia ma kēia meaʻai i lalo i ka FODMAP ma mua o ka waiu wai niu "mea inu." Eʻoliʻoli i kēia kīʻaha me nā mea kanu a me nā mea kanu, ka iʻa, ka iʻa, a me ka moa.

Nā meaʻai

• 1 tablespoon ka niu niu
• 2 mau kapu i kaʻula jasmine kalaʻole
• 1 teaspoon ka paʻakai
• 13.5-hiki i kaʻaina ke niu waiu
• 2 kahe wai
• ½ 'ai piha i ka pineapple hou
• ¼ hue ka lau niu
• ¼ i piha i nā'alemona

Hoʻomākaukau

1. E ho ohumu i ka umu a 375F.
2. I loko o kahi ipu hao he 4-quart, e hoʻoheheʻe i kaʻaila niu ma luna o ka mahana wela ma luna o ka stovetop. E holoi a hoʻokahe i ka laiki i kahi kānana a kau aku i kaʻaila niu. ʻO Brown ka laiki, e hoʻoulu pinepine ana, no 5 mau minuke. E hoʻonui i ka paʻakai, ka waiu niu, a me ka wai. E lawe mai i kahi laiki i kahiʻeha.
3. E uhi i ka ipu e paʻa me ka uhi kaumaha a me ka pahu alumini a waiho i loko o ka umu. E kupa no 35 mau minuke. E ho'āʻo iā ia e hōʻoia ua aneane liʻiliʻi. Ināʻaeʻole ia eʻoluʻolu, e hoʻokomo i kahi kīhahaʻehā o ka wai a hoʻihoʻi i ka umu no 10 mau minuke. Eʻae i ka laiki e hoʻomaha, uhiʻia, no 5 mau minuke'ē aʻe e hoʻopau ai i ka hana hana. E hoʻolālā a lawelawe i ka laiki, i hānaiʻia me ka'ōleʻa paina, ka lau niu, a me nā'alemona.

Nā lawelawe a me lawelawe lawelawe

Pono e kuke i kekahi mauʻano laiki laikiʻoi aʻe ma mua o nā mea'ē aʻe a no laila e pono ai he meaʻai aʻoiʻole paha i ka meaʻai wai. ʻIke me kāu laiki laiki aloha e hoʻoholo ai i ka nui o ka wai i hoʻohuiʻia a me ka manawa bakena.

Inā hikiʻole ke kūʻaiʻia i nā lau niu a me nā'alemona i kālaiʻia, hiki iāʻoe ke hoʻomaikaʻi iāʻoe iho. E hoʻohana i kahi pale lole liʻiliʻi, kaumaha, a hoʻonāukiuki iā lākou i ka wā e hāmele lākou i nāʻano likeʻole. E ho oho i ka skillet ma luna o ka liʻiliʻi-kiʻekiʻe wela. E hoʻomoʻi i nā lau niu a me nā'alemona a me ka hoʻomaikaʻi iā lākou, me ka hoʻonāukiuki mauʻana, a hiki i ka'ōmaʻomaʻo o ke gula-brown, 2 i 3 mau minuke. Mai haʻalele i ke pā me ka mālamaʻoleʻia, e like me ke'āʻana o ke ahi.