Pehea e hoʻomākaukau ai i kahi pā »hoʻomoʻa ʻo Zucchini me ka broccoli ma lalo o ka waiū awaawa»
E holoi i ka zucchini a ʻokiʻoki i ka hapalua, e ʻokiʻoki i ka ʻaoʻao palupalu a hamo me ka paʻakai a me ka pepa, i kahi aila liʻiliʻi.
Hoʻokomo mākou i ka zucchini i loko o kahi pola me ka mānoanoa o lalo no ka hoʻomoʻa ʻana (he kīʻaha kaʻu me kahi uhi). Holoi mākou a hoʻokaʻawale i ka broccoli hou i nā ʻāpana liʻiliʻi. I loko o kahi kīʻaha ʻokoʻa, e kāwili i ka kirīmiwa kawa a me ka kālika lepo hou, ka paʻakai, ka pepa e ʻono ai. Hoʻolahalaha ʻia ka waiū hopena ma ka ʻoki zucchini. Hoʻouna mākou i ka broccoli i ka ipu kope a kāwili pono iā ia e hōʻiliʻili i ke koena i koe ma ka broccoli a hohola i ke kāpeti i ka zucchini (ma kahi kokoke iā ia). Hoʻomoʻa no 30-40 mau minuke ma 180 gr
- 90 g broccoli
- 250 g mau ʻeke uila
- 10 g aila sunflower
- 28 g kaʻaila kawa 15%
- kālika 3 koloka
- paʻakai
- kekahi pahūpahū
ʻO ka waiwai kūpono o ka pā "Zucchini i hoʻomoʻa ʻia me ka broccoli ma lalo o ka kirimona kawa" (per 100 nā huna):
Kāleka: 60.7 kcal
Nā Squirrels: 1.5 gr.
Uha: 3.9 gr.
Kalepona 5.3 gr.
Ka helu o nā lawelawe: 2Nā mea hana a me nā calorie o ka meaʻai
| Product | E ana | Kaona, gr | Keʻokeʻo, gr | Momona, g | kihi, gr | Kal, kcal |
| kāpena broccoli | 90 G | 90 | 2.7 | 0.36 | 4.68 | 25.2 |
| zucchini | 250 G | 250 | 1.5 | 0.75 | 11.5 | 60 |
| aila ʻaila | 10 Art | 10 | 0 | 9.99 | 0 | 90 |
| kaʻaila kawa 15% (haʻahaʻa-momona) | 28 Art | 28 | 0.73 | 4.2 | 0.84 | 44.24 |
| garlic | 3 mau pahu | 12 | 0.78 | 0.06 | 3.59 | 17.16 |
| paʻakai | 0 Art | 0 | 0 | 0 | 0 | 0 |
| pepa ʻulaʻula honua | 0 Art | 0 | 0 | 0 | 0 | 0 |
| Ka huina | 390 | 5.7 | 15.4 | 20.6 | 236.6 | |
| Hana 1 | 195 | 2.9 | 7.7 | 10.3 | 118.3 | |
| 100 nā huna | 100 | 1.5 | 3.9 | 5.3 | 60.7 |