- Nā Proteins 8.87 g
- Momona 0.66 g
- Nā Kāpena Kāpena 37.73 g
ʻO kekahi o nā ʻāpana ʻai nui loa ka mea ʻai. ʻO ka Stew o nā mea kanu like ʻole e noʻonoʻo pono ʻia ka mea makemake nui ʻia, akā i ka manawa like, kahi ipu maʻalahi. ʻOiai ʻoi aku ka maʻamau o ka hana ʻana i kahi mea ʻai me ka zucchini, ʻo ka ʻoiaʻiʻo, hiki iā ʻoe ke lawe i nā mea kanu, ʻokiʻoki iā lākou me ka ʻono a hoʻomoʻa i loko o ka ipu nui a i ʻole ka pola. I ka manawa like, he mea nui e mālama nā huahana āpau i ko lākou ʻano a me ke ʻano e like me ka hiki, a mai huli i loko o ka puree homogeneous.
Hoʻohui ʻia, ʻae ʻia nā hoʻokolohua kupaianaha loa i ka hoʻomākaukau ʻana i ka palaoa mea kanu. Hiki iā ʻoe ke kāpī wale i nā mea ʻai, a i ʻole hiki iā ʻoe ke hoʻohui i ka ʻiʻo, ka ʻiʻo lū, nā ʻalalā a me nā huahana ʻē aʻe iā lākou. Aia ia i ka mea i loaʻa i loko o kāu pahu hau i kēia lā.
Hiki iā ʻoe ke hoʻohana palekana i kahi kuke lohi ke kuke ʻana i ka palaoa mea kanu. Hana maʻalahi ʻia ka multicooker no nā pā e koi i ka lohi a me ka simmering hoʻi. ʻO ka mea kanu mea kanu i kahi kuke lohi e lilo i mea palupalu a ʻono hoʻi.
Nā lawelawe i kēlā me kēia ipu: 4.
Kaʻina hana kuke
ʻO kā mākou papa hana i kēia lā ʻaʻole ka zucchini wale nō ka mea kanu mea kanu maʻamau, nā kāloti a me nā pepa, akā he mauʻu seleri ʻaala a me nā pīni keʻokeʻo puʻuwai. ʻIke maopopo ʻoe makemake ʻoe iā ia, a ʻo kā mākou papa hana ʻanuʻu me kēlā me kēia kiʻi e maʻalahi ai ke kaʻina kuke no ʻoe.
KaʻAnuʻu 1
E holoi pono i nā mea kanu ma lalo o ka wai e holo ana, a laila ihi.
KaʻAnuʻu 2
ʻOki i nā zucchini, nā pepa, nā keleka a me nā kāloti. Ua hana wau ia me kahi mīkini meaʻai. E hoʻomanaʻo i ka liʻiliʻi a lahilahi paha o nā ʻāpana, ʻo ka wikiwiki o ka ipu e kuke a ʻoi aku ka momona o nā huaʻai me nā wai o kēlā me kēia. Akā i ka manawa like ʻaʻole pono ia e wili nui i ʻole e nalo nā mea kanu i kā lākou hanana. Mālama i ke kaulike.
KaʻAnuʻu 3
ʻOkiʻoki i ka ʻakaʻakai a me ka kālika.
KaʻAnuʻu 4
Preheat i kahi skillet hohonu ma luna o ka wela nui. E kulu i kahi kulu o ka ʻaila mea kanu. Inā ʻoe e hoʻohana nei i kahi skillet non-stick maikaʻi, hiki iā ʻoe ke hana me ka ʻole o ka aila. E hoʻonoho i ka ʻakaʻoki a me ka kālika i loko o ka skillet a kālua a hiki i ka ʻōmaʻomaʻo gula. A laila hoʻohui i nā mea kanu ʻē aʻe. Fry me ka hoʻonāukiuki mau no 5 mau minuke.
KaʻAnuʻu 5
E hoʻomoʻi i ka paʻi kōmato, ka wai a me ke kō. Mai hoʻowahāwahā i ke kō, i nā kīʻaha e hoʻohana ai i nā tumato, ketchup a i ʻole ka paʻi kōmato, pono ia. Lawe ke kō i ka waikawa o nā ʻōmato a palupalu ka ʻono.
E hoʻāla maikaʻi, uhi a ʻūlū i ka wela haʻahaʻa no 10 mau minuke, e hoʻāla i kekahi manawa.
KaʻAnuʻu 6
Hoʻohui i nā pīni i loko o ka wai kōmato i kā mākou mea ʻai. E hoʻohui i kahi wai hou inā pono. Hoʻohui i kāu mea ala punahele e like me ka basil, suneli hops a i ʻole ka pepa. ʻO ka wā me ka paʻakai a kāwili pū.
KaʻAnuʻu 7
Simmer, uhi ʻia, a palupalu nā mea kanu (ma kahi o 15 mau minuke), hoʻowali i kekahi manawa a hoʻohui i ka wai inā pono. Aia ka manawa kuke i ke ʻano o nā mea kanu a me ka nui o nā ʻāpana.
Ke lawelawe nei
Hoʻomoe ʻia ka lau ʻai mea mahana i loko o nā pā a i ʻole nā kīʻaha, hoʻonani ʻia me nā mea kanu a lawelawe. Hiki i ka mea kanu mea kanu ke lawelawe ma ke ʻano he ipu kū hoʻokahi a i ʻole he mea hoʻohui i kaʻiʻo, iʻa a i ʻole nā moa moa. He mea ʻono loa nō hoʻi ke lawelawe i ka palaʻai mea kanu me nā ʻuala i hoʻolapalapa ʻia, ka laiki a i ʻole bulgur.
Nanea i kāu pāʻina!
