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Inā ʻoe e ʻiʻini i kahi mea ʻono, momona a ʻoluʻolu hoʻi, a laila he aha ka mea i ʻoi aku ka maikaʻi ma mua o ka pātaʻi wai keʻokeʻo? ʻO kahi kīʻaha momona a me ka momona, kahi o nā mea kanu hou pū kekahi. Maʻalahi loa ke kīʻaha e hoʻomākaukau, olakino a he lehulehu-ʻoluʻolu.
Inā makemake ʻoe e ʻai i kāu poʻe keiki i nā mea ʻai me ka ʻole o ka hū ʻana ma luna o ka pā, a laila hiki i kēia meaʻai ke hoʻopakele. ʻAʻole wale kēia, ʻo kēia nō kahi kīʻaha maikaʻi loa no kāu pō lā pū kekahi. Hiki iā ʻoe ke hoʻomākaukau maʻalahi i kēia meaʻai ma kou home a hoʻohui i kāu mea kanu punahele me nā mea ʻala. I ʻike ai pehea e hiki ai iā ʻoe ke hoʻomākaukau i kēia pā, pepa i lalo i ka ʻatikala.
nā manaʻo no ka makahiki houKaʻai kope kope kope kope kuke kuke kuke kuke manawa kuke manawa kuke manawa kuke manawa kuke manawa kuke manawa kuke manawa kuke 25 kuke manawa
Nūhou Na: Boldsky
ʻAno moʻo hua: ipu ʻaoʻao
Lawelawe: 4
Nā Pono
-
- 2 mau kīʻaha pasta āu i koho ai
- 4 mau ʻalā kālika, ʻoki liʻiliʻi
- 2 punetēpu o ka waiūpaka
- 1½ punetēpō o ka palaoa holoʻokoʻa (Maida)
- 1½ kīʻaha o ka waiū mahana
- 1 ʻoki liʻiliʻi i ka ʻulaʻula
- Mālama maikaʻi ʻia ʻo 1 capsicum
- ʻAkaʻakai, ʻoki maikaʻi
- 1 punetune o ka ʻaila
- 1 kahi teaspoon ʻ seasonkā Italia
- 1 teaspoon maloʻo oregano
- ½ kīʻaha o ka waiima momona
- ½ flakes chili ʻulaʻula
- ½ kīʻaha grated tī
- 5-6 florets broccoli, pono ʻole
- paʻakai e ʻono
- pepa ʻeleʻele e ʻono ai
-
1. ʻO ka mea mua, e hoʻolapalapa i 2 mau kīʻaha pasta ma ka lapalapa kiʻekiʻe. I ka hihia, makemake ʻoe i mea ʻono hou i kāu pasta, a laila hiki iā ʻoe ke hōʻemi i ka nui o ka pasta.
elua. I kēia manawa e hoʻomehana i ka punetune 1 o ka waiūpata i loko o ka pā i ka wela mehana a hoʻohui i nā ʻaka, ka capsicum, ka pepa ʻulaʻula a me ka broccoli.
3. Kuhi no nā minuke 4-5 ma ka lapalapa waena.
ʻEhā. Ma hope o kēia, lawe i nā mea kanu a waiho ʻē.
5. I kēia manawa e hoʻohui hou i 1 mau punetune puna i ka pā hoʻokahi.
6. E hoʻomoʻi i ka kālika ʻokiʻoki a kālua no 1-2 mau minuke ma ka lapalapa waena.
7. E hoʻohui i ka palaoa a me ka whisk pono. E nānā ʻaʻole e pala ka palaoa.
8. E hoʻomoʻi i ka kirimalu a me ka waiū i loko o ka pā a e hoʻowali maikaʻi. I ka hihia, ʻaʻole ʻoe makemake i kahi ʻano momona, a laila hiki iā ʻoe ke lele i ka holika.
9. E hoʻokuʻi pono e hōʻoia i ka hui ʻana o nā mea āpau i kahi ala maikaʻi.
10. E ʻūlū i ke kō no 5 mau minuke.
umikumākahi. I ka manawa e hoʻomaka ai ka momona a mānoanoa i ka hope o ka puna, e hoʻohui i ka mea ʻalia, oregano, chili flax a hoʻowali.
12. Ma hope o kēia, e hoʻohui i ka pauka pepa a me ka paʻakai e like me kou ʻono.
13. I kēia manawa e kuke i ka meaʻai no 5 mau minuke hou aʻe ma ka lapalapa waena.
14. Hoʻohui i ka tīhi, lele i ka wā inā ʻaʻole ʻoe makemake e loaʻa ka tī i kāu pasta.
umikumālima. E hoʻomoʻi i ka pasta i hoʻolapalapa ʻia me nā mea kanu palai. Hoʻohui maikaʻi i hiki ai i ka nīnū ke uhi i ka pasta a me nā mea ʻai.
16. Kuhi no ʻelua mau minuke.
kumu o ka huaora b12 no nā mea ʻai meaʻai
17. E lawelawe me nā topena tī.
- Mai puhi i nā mea kanu. E hoʻomaʻamaʻa mau iā lākou i ka lapalapa waena.
- Kanaka - 4
- kcal - 638 kcal
- Momona - 32 g
- Protein - 16 g
- ʻO Carbs - 71 g
- Puluniu - 4g
Nā mea e noʻonoʻo ai
- Hiki iā ʻoe ke hoʻohana i kekahi tīhi o kāu koho.
- Mai puhi i nā mea kanu. E hoʻomaʻamaʻa mau iā lākou i ka lapalapa waena.
- ʻOiai ka palai ʻana i ka palaoa a pau, e hoʻomau i ka lapalapa o ke ahi a hoʻomau i ka hoʻoulu ʻana.
- Hiki iā ʻoe ke hoʻohana i ka palaina pēpē, inā makemake ʻoe i ko lākou ʻono.
- Inā ʻaʻole ʻoe makemake e loaʻa kahi ʻala, a laila hiki iā ʻoe ke lele i ka pauka pepa.