ʻO ka ʻuala maʻalahi
He mea maʻalahi kēia ʻuala mashed a loaʻa nā hopena ʻono. Ua loaʻa iā mākou ka hana gula kiʻekiʻe starchy russet a i ʻole semi-starchy Yukon gula no nā ʻuala māmā loa. ʻO ka hoʻohui ʻana i ka waiū a me ka pata e hana i kahi huahana momona a momona. E ho'āʻo e hoʻohui i kahi paʻakai i ʻoki ʻia i ka hui no kahi ʻono hou.
nā mea hoʻohui
- 1 laau (8 punetune) Paakai paʻakai ʻole
- 1-½ nā kīʻaha nui ka hinu ka hapalua a me ka hapalua a i ʻole ka waiū holoʻokoʻa
- 4 pauna ʻuala paila, e like me Yukon Gold a i ʻole Russet Potatoes , ʻoki ʻia i 1" cubes
- 2 teaspoons ʻO ka paʻakai Kosher a i ʻole ka ʻono , hoʻololi i ka ʻono
- ½ teaspoon Pepa ʻeleʻele honua , hoʻololi i ka ʻono
Na Ke Kumu
- Peel i ka ʻuala e ʻoki ʻia i loko o nā ʻāpana 1 iniha, a waiho i loko o kahi ipu nui o ka wai paʻakai. E hoʻomoʻa i ka uhi ʻole no 15 a 20 mau minuke a palupalu ka ʻuala.
- I loko o kahi kīʻaha liʻiliʻi ma luna o ka wela haʻahaʻa, e hoʻomoʻa i ka pata a me ka ʻaila a maʻemaʻe, nui 5 mau minuke - ka manawa 2 teaspoons kosher paʻakai a me ½ teaspoon pepa ʻeleʻele a hoʻololi paha i ka ʻono. E mālama i ka mahana.
- E hoʻokuʻu i ka ʻuala i loko o kahi colander a laila e hoʻihoʻi iā lākou i ka ipuhao, a hoʻoulu i ka wela haʻahaʻa a maloʻo loa ka ʻuala ma kahi o 1 mau minuke.
- Ke hoʻohana nei i kahi hui kuʻi i hoʻokomo ʻia me ka ʻōpala e wāwahi i ka ʻuala i ʻāpana liʻiliʻi ma kahi haʻahaʻa no kahi o 30 kekona. E hoʻohui i ka paila palaoa i loko o ke kahawai mau a hiki i ka hui ʻana. E hoʻonui i ka wikiwiki i ka kiʻekiʻe a me ka hahau a hiki i ka māmā, fluffy, a ʻaʻohe lumps e koe, ma kahi o 2 mau minuke. ʻO kahi ʻē aʻe, hiki iā ʻoe ke mash i ka ʻuala me ka ʻuala masher a hoʻohui i ka hui ʻana i ka pata i nā pae a hiki i ka mea i makemake ʻia.
Notes
Pehea e mālama ai a e wela hou
- E hoahu: E hoʻomau i ka wela a hiki i ka mākaukau e lawelawe, e hoʻoneʻe i kahi kīʻaha lawelawe, e kau i luna me ka pata, e uhi paʻa a mālama i kahi mehana, e like me ka microwave. E wela ka ʻuala no 30 mau minuke. E hoʻokomo i ka ipu i uhi ʻia i loko o ka pā e paʻa ana ma kahi o hoʻokahi ʻīniha o ka wai e hoʻoheheʻe mālie ʻia e hoʻomau i ka lōʻihi. Ma mua o ka lawelaweʻana, hui maikaʻi.
- E hoʻomaʻamaʻa hou: E kau i ka ʻuala mashed i loko o ka ipu hao nui ma luna o ka wela wela, me ka wili pinepine, a mahana; hoʻomoʻi i ka ʻaila koʻikoʻi hou, ka hapalua a me ka hapa, ka waiū a i ʻole ka moa moa, a i ʻole ka hui pū ʻana a me kekahi mau pāpaʻi pata a hiki i ke ʻano i makemake ʻia. ʻO kahi ʻē aʻe, hiki iā ʻoe ke microwave a wela ka ʻuala, e hoʻouluulu i ka hapalua o ka manawa hoʻomaha.
Nānā Mea Ola
ʻO ka ʻuala maʻalahi
Ka nui no ka lawelawe ʻana
Kālepa
51
%ʻAlā Palena *
kona kaikea a
5
g
8
%
Ka pala momona
3
g
19
%
ʻO ka momona polunsaturated
0.2
g
ʻO ka momona momona
1
g
ʻO Cholesterol
17
mg
6
%
Sodium
585
mg
25
%
Paila pāʻiko
16
mg
0
%
Carbohydrates
1
g
0
%
puluniu
0.03
g
0
%
kōpaʻa
0.4
g
0
%
kumuʻiʻo
0.4
g
1
%
Vitamin A
219
IU
4
%
Vitamin C
0.1
mg
0
%
ka pōhaku
11
mg
1
%
hao
0.03
mg
0
%
* Ke kaʻina o nāʻAinaʻAi Nei e hoʻokumuʻia ma kahi meaʻaiʻo ka meaʻaiʻo 2000.
Hoʻokumu ʻia ka ʻike meaʻai āpau ma nā helu ʻaoʻao ʻekolu a he kuhi wale nō. E ʻokoʻa kēlā me kēia meaʻai a me ka waiwai meaʻai ma muli o nā hōʻailona āu e hoʻohana ai, nā ʻano ana ʻana, a me ka nui o nā ʻāpana o kēlā me kēia hale.
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