ʻO ka casserole mea kanu me ka broccoli, nā ʻalalā a me ka pepa bele - kahi papaʻai me kahi kiʻi o ka kuke ʻana i ka umu * ʻO Crossfit

Broccoli - 120-150 g
Kōlea kēpau - ½ hiki
ʻO ka momona momona momona a i ʻole ka yogurt maoli - 150 ml
ʻO ka tī paʻakikī - 100-150 g
Pepa bele (ʻulaʻula a melemele) - 1 pc.
Nānā (hou) - 300-350 g
ʻO ka aila mea kanu - no ka lubrication puna
ʻO ka paʻakai hiki - ke ʻono
Nā mea ʻala e ʻono
ʻO nā greens e ʻono ai

Nā polokina 12.9 g
Momona 9.1 g
Kāpena Kāpena 4.9 g

ʻO kahi papa kiʻi kiʻi ʻanuʻu kūlū maʻalahi no ka hana ʻana i kahi casserole mea kanu meaʻai me ka broccoli, nā ʻalalā a me nā pepelu bele ma ka home.

Nā lawelawe i kēlā me kēia ipu: 4-6 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka casserole mea kanu kahi maʻalahi akā momona a maikaʻi hoʻi i ka papaʻai papaʻai e kūpono no nā mākua a me nā keiki. ʻO ka kuke ʻana i kahi casserole me ka ʻole o ka ʻiʻo a me nā hua i loko o ka umu e like me ka papa kuhikuhi i hōʻike ʻia ma lalo nei me nā kiʻi o nā ʻanuʻu he paʻakikī. Hiki ke hoʻokomo ʻia i ke pā i ka papaʻai o ka poʻe i ka papaʻai a i ʻole ka papaʻai olakino (PP).

Paipai ʻia e hoʻohana i ka yoghurt maoli no ke kāhiko ʻana i ka casserole me ka ʻole o nā mea hoʻohui meaʻai a me nā mea ʻono. Inā ʻaʻole loaʻa, hiki iā ʻoe ke kūʻai i kaʻaila kawa momona momona a hoʻowali iā ia me ka wai hoʻomaʻemaʻe.

KaʻAnuʻu 1

E hele a hoʻomākaukau i ka lole. E hana i kēia, holoi i nā greens, kahi i ka nui o ka wai a ʻokiʻoki i ka pāhiri i nā ʻāpana liʻiliʻi, ma hope o ka hemo ʻana i nā koʻokoʻo paʻa. E ninini i ka yogurt maoli a i ʻole ka waiʻawa kawa (dilute me ka wai i ka lakio o 2 a 1, i kēlā me kēia) i loko o kahi pola hohonu, paʻakai, e hoʻomoʻi i nā mea ʻala āu i koho ai a me nā mea kanu ʻokiʻoki. Hui pono. E hoʻohuli i ka umu e preheat i nā 180 kekelē.

KaʻAnuʻu 2

Wehe i ka kānana kēpau mai ka ipu a hoʻolei i kahi colander. E holoi holoi i nā pepa, nā hua, a me nā broccoli ma lalo o ka wai holo. E ʻokiʻoki i ka piko mai nā pepa a ihi i ka waena mai nā ʻanoʻano, e puʻunaue i ka broccoli i nā inflorescence, a ʻokiʻoki i ke kumu paʻa a me nā ʻāpana ʻino o ka ʻili mai nā huaalalā, inā he mea. E ʻokiʻoki i ka pepa i nā ʻāpana nui, nā kamalā me ka wāwae - nā ʻāpana. Grate i ka tī paakiki ma ka ʻaoʻao pāpaʻu o ka grater.

KaʻAnuʻu 3

E lawe i kahi ipu bakena a hoʻohana i kahi palaki silikona e hoʻomāmā māmā i ka lalo a me nā ʻaoʻao me ka aila mea kanu. E kau i nā momona a me nā broccoli i ka papa mua, e ninini māmā i ka meaʻai. A laila hoʻohui i ka kānana i ninini ʻia a me nā peppers ʻokiʻoki.

KaʻAnuʻu 4

E ninini i ke koena i koe ma luna o nā mea hana i uhi ʻia nā mea kanu āpau i ka wai. E waiho i ka pepa bakena i loko o ka umu i hoʻomehana mua ʻia no 20 mau minuke.

KaʻAnuʻu 5

Ma hope o ka hala ʻana o ka manawa i kuhikuhi ʻia, e hemo i ka palapala ma ka papa hana, e kau i kahi papa o ka tī kuʻu ʻia ma luna a hoʻihoʻi i ka pā no ka hoʻomoʻa ʻana no 5-10 mau minuke (a hiki i ka palupalu).

KaʻAnuʻu 6

Mākaukau ka casserole mea kanu maikaʻi. Ma mua o ka hoʻohana ʻana, e kū ke pā i ke ana wela o ka lumi no 10 mau minuke, a ʻokiʻoki i mau ʻāpana a lawelawe. Hiki iā ʻoe ke kāhiko i ka luna me nā greens. Nanea i kāu pāʻina!