E hoʻowali i nā mea kanu ʻai i kā kālua keʻokeʻo keʻokeʻo me ka papaʻai Burnt Garlic Brown Rice Recipe

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

Lā Hānau:

HoʻOuna

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

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Ke makemake nei ʻoe i kahi mea ʻokoʻa e ʻai mai ka meaʻai India mau, keu hoʻi i kahi mea ʻono kālika i ka mea like, e hoʻāʻo i ka papa hana a Chef Anirudh Nautiyal o ka palaʻai kāwili ʻia i ke kālika kālika keʻokeʻo me ka raiki kālika kālani kuni ʻia.

pehea e hōʻemi ai i ka ʻeke a me ka pimples

Haʻahaʻa loa kēia papa ʻaina i nā calorie, ʻoiai aia ka nui o nā mea ʻai i hoʻohui ʻia me kahi hui o ka laiki palaunu. ʻAʻole ʻoe e mihi mahope.

E nānā i kahi kikoʻī i kēlā me kēia kaʻina hana i ka pehea e hoʻomākaukau ai e kāwili i nā lau ʻai kālika keʻokeʻo me ka laiki kālika kālani kuni i ka home.

Recipe Na: Chef Anirudh Nautiyal

ʻAno Recipe: Papa Nui

Lawelawe: 2

• Broccoli (ʻoki ʻia i loko o nā florets) - kīʻaha ½

  ʻO Bok choy (ʻokiʻoki) - ½ kīʻaha

  
  
  

  Kāko pēpē (ʻokiʻoki i mau ʻāpana iniha) - kīʻaha ½

  Kāloti (ʻokiʻoki i mau ʻāpana iniha ʻelua) - kīʻaha ½

  pehea e wehe ai i nā hōʻailona acne mai ka maka

  Spinach - 1 kīʻaha

  Kālika (kāpili) - 2 tbsp

  Pākani palaoa - 2 tbsp

  Laiki palaunu - 1 kīʻaha

  ʻAka onion (ʻokiʻoki) - kīʻaha ¼

  ʻO kaʻaila Olive - 2 tsp

  Nā waihona mea kanu - 1 kīʻaha

• 1. I ka mua, pono mākou i kekahi mau mea ʻai no ka hoʻomākaukau, no laila e ʻohiʻohi i nā lau a pau a waiho iā lākou ma kahi ʻē.

  2. ʻO nā mea kanu e koi ʻia ai penei - kāloti, broccoli, spinach, bok choy a me ka palaoa pēpē.

  ʻōlelo aʻoaʻo e hoʻomalu i ka hāʻule lauoho

  3. Lawe i kahi ipu hohonu a waiho i nā mea kanu a pau i ka nui i makemake ʻia i ka pā.

  4. Blanch i nā mea kanu āpau a waiho iā lākou ma kahi ʻē.

  5. I kēia manawa, e lawe i kahi ipu kuke hohonu a kuke paha a waiho i ka laiki i loko.

  6. Hoʻopiha i ka mea kuke a i ʻole ka ipu me 1 kīʻaha wai.

  7. E mālama i ka laiki pala no ka kuke ʻana.

  8. E lawe i kahi pā ʻē aʻe a hoʻohana i kahi spray sprayy ʻole a hoʻohana i 1 teaspoon aila i loko o ka pā no ke kuke ʻana.

  9. Hoʻohui i ke kālaki i ka pā a pala pono iā ia. I kēia manawa, e hoʻohui i ka waihona mea kanu a me ka māno palaoa.

  10. Hoʻohui i nā mea kanu āpau a hoʻoponopono i ka hoʻāla.

  pehea e wehe ai i nā kiko kiko

  11. Lawe i kahi aila a kāwili i ke kālaki i ka pā hoʻokahi, a lilo i gula ʻulaʻula. I kēia manawa, lawe i ka mea like a waiho iā ʻē.

  12. I kēia manawa, e lawe hou i kahi wok, e hoʻohui i ka aila a me kahi laiki pala a me nā aniani puna, a hoʻopau me ke kālika i kuni ʻia.

  13. E lawelawe iā ia i ka pīpī wela me nā mea kanu.

  14. E nānā pono e hoʻonani pono a lawelawe maikaʻi.

• 1. E holoi holoi i nā mea kanu āpau me ka wai ma mua o ka hoʻohana.
• 2. ʻO kālika kuni kālua kālua kālua ʻia.

• Ka lawelawe ʻana i ka nui - 1 lawelawe ana
• Kalepona - 229 cal
• ʻO ka momona - 2 g
• Protein - 6 g
• Kālika - 47 g

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele