ʻO kahi casserole maʻamau e like me kēia e lawe iā ʻoe ma kahi o hoʻokahi hola, ʻoiai e mākaukau kēia i ka hapalua o ka manawa. No kēia meaʻai mākou hoʻohana i kahi ipu kīʻaha ʻuʻuku. Hiki iā ʻoe ke kūʻai ma nā mākeke nui.
Ka wā ʻai. NUMNUMX-30 mau minuke
Nā lawelawe: 4
nā mea hoʻohui:
- 500 gr. ʻO ka pepa chili ʻōmaʻomaʻo
- 3/4 kīʻaha kānana maloʻo (hoʻoheheʻe ʻia a wai ʻole)
- 4 pūpū chives, ʻoki liʻiliʻi
- 1 kīʻaha gred cheddar tī
- 1 1/2 mau kīʻaha waiū skim
- 6 hua keʻokeʻo
- 4 hua nui
- 1/4 teaspoon paʻakai
e hoomakaukau ai:
1. Preheat umu i 400 kekelē. E hamo i kēlā me kēia pā palu me ka aila a pīpī paha i kahi ʻala kuke kūikawā.
2. Hoʻokomo i nā mea i loko o kahi pā i nā papa. ʻO ka pepa Chili, ka palaoa, nā aniani ʻōmaʻomaʻo. Uhi i nā mea āpau me ka papa o ka tī. Hoʻohui i ka waiū i loko o kahi pola waena, e hoʻohui i nā hua manu keʻokeʻo, nā hua a me ka paʻakai. E ninini i kēia hui ʻana i loko o kēlā me kēia pā.
3. Hoʻomoʻa i nā casseroles liʻiliʻi a hiki i ka loaʻa ʻana iā lākou o ka pala pala pala ʻono. Inā ʻoe e hoʻohana ana i kahi pā 150 g, a laila kuke no 25 mau minuke, inā 200 g, no 35.
ʻLelo Aʻoaʻo a me nā memo:
Nānā: no kēia kīʻaha e pono ʻoe i kahi aniani pale wela me ka mana o 150-200 g. No 4 mau lawelawe, i kēlā me kēia, 4 mau kīʻaha kū wela.
Waiwai kūpono:
Kahi lawelawe: 215 calories; 7 gr. momona; 219 mg kolesterol; 14 gr. ʻākoʻakoʻa; 23 gr. squirrel; 3 gr. puluniu; 726 mg sodium; 421 mg o ka potasiuma.
Selenium (46% DV), Kalipuna (35% DV), Wikamina C (25% DV).