Berena maiʻa me ka Pecans
ʻO ka berena maiʻa kahi meaʻai hōʻoluʻolu maʻamau i hauʻoli nā mea he nui no nā hanauna. He ala maikaʻi loa ia e hoʻohana ai i ka maiʻa overripe a hoʻololi iā lākou i mea ʻai ʻono hiki ke leʻaleʻa i kēlā me kēia manawa. Hoʻonui kēia ʻano meaʻai i nā mea ma o ka hoʻohui ʻana i nā pekani toasted, kahi e hāʻawi ai i ka berena i kahi crunch maikaʻi a me ka ʻono nutty. Me nā mea maʻalahi e like me ka palaoa, nā hua manu, a me ka wai lemon hou, ua maʻalahi kēia berena maiʻa e hana a kūpono no nā poʻe hoʻomaka. ʻO ka kuke ʻana iā ʻoe iho a i ʻole kaʻana like ʻana me nā mea aloha, ʻoluʻolu kēia meaʻai.
nā mea hoʻohui
- 232 g (1-¾ kīʻaha) ka palaoa no nā kumu a pau i puna a pae ʻia
- 5 g (1 teaspoon) ka paʻakai paʻakai
- 4 g (1 teaspoon) ka pauka bakena
- ¼ teaspoon kekeke
- ½ kiaha ʻaila avocado a i ʻole 1 lāʻau (½ kīʻaha) ka pata paʻakai ʻole, palupalu
- ¾ kiaha ke kō ʻeleʻele māmā a i ʻole ke kō
- 2 hua nui , ka wela lumi
- 1 kiaha ka maiʻa pala loa , mai 2-3 mau maiʻa liʻiliʻi
- 2 punetēpona wai lemona hou
- 2 teaspoons ke lawe pono
- ½ teaspoons Saigon cinnamon pauda
- 90 g (¾ kīʻaha) pecans toasted a i ʻole nā walnuts toasted, ʻoki ʻia
Na Ke Kumu
- E puhi mua i ka umu a 350 °F (176.67 °C). ʻO ka pāpaʻa a me ka palaoa māmā i kahi pā pānaʻi metala 9x5-inihi. I loko o kahi kīʻaha liʻiliʻi, e kānana pū i ka palaoa, ka soda paʻakai, ka pauka palolo, a me ke kinamona.
- I loko o ke pola o kahi hui uila, e kuʻi i kaʻaila avocado, ka paʻakai, a me ke kō a hiki i ka huiʻana, ma kahi o 1-2 mau minuke. E hoʻohui i nā hua i kēlā me kēia manawa, e paʻi maikaʻi ma hope o kēlā me kēia hoʻohui. E hoʻohui i ka maiʻa mashed, ka wai lemon, a me ka extract vanilla a hui maikaʻi. (Hiki paha ke ʻano o ka hui ʻana i kēia manawa).
- E hoʻohui i ka huila palaoa a paʻi i ka wikiwiki haʻahaʻa a hiki i ka hoʻohui ʻia. E hoʻopili i nā pecans i ʻoki ʻia. Mai hui nui! E ninini i ka paila i loko o ka pā i hoʻomākaukau ʻia a e hoʻomoʻa a hiki i ka puka ʻana o kahi mea hōʻike i hoʻokomo ʻia i loko o ke kikowaena maʻemaʻe, 40 a 45 mau minuke. E hoʻomoʻalili i loko o ka pā no kahi o 10 mau minuke, a laila e hoʻohuli ma luna o kahi pahu uea e hoʻomaʻalili loa. Nanea!
Notes
Pehea e mālama ai a me ka wela hou
- E hoahu: ʻO ka berena, e hoʻopaʻa paʻa iā ia i loko o ka plastic a i ʻole ka alumini foil a mālama i ka lumi wela no 3-4 mau lā. Hiki iā ʻoe ke mālama i loko o ka friji no hoʻokahi pule.
- E hoʻomaʻamaʻa hou: ka berena, e hoʻomaʻamaʻa mua i kāu umu i 350 ° F (180 ° C) a waiho i ka popo i ʻōwili ʻia i ka umu no 10-15 mau minuke. Hiki iā ʻoe ke ʻokiʻoki i ka berena a hoʻomoʻa iā ia i loko o kahi mea hoʻomoʻa a i ʻole i ka umu no kekahi mau minuke a mahana a maloʻo. Inā makemake ʻoe, e hoʻohana i ka microwave i ka berena no 10-15 kekona i kēlā me kēia ʻāpana a mahana.
Nānā Mea Ola
Berena maiʻa me ka Pecans
Ka nui no ka lawelawe ʻana
Kālepa
275
%ʻAlā Palena *
kona kaikea a
15
g
23
%
Ka pala momona
2
g
13
%
Ka momona Trans
0.003
g
ʻO ka momona polunsaturated
3
g
ʻO ka momona momona
10
g
ʻO Cholesterol
27
mg
9
%
Sodium
209
mg
9
%
Paila pāʻiko
111
mg
3
%
Carbohydrates
32
g
11
%
puluniu
2
g
8
%
kōpaʻa
15
g
17
%
kumuʻiʻo
4
g
8
%
Vitamin A
52
IU
1
%
Vitamin C
2
mg
2
%
ka pōhaku
34
mg
3
%
hao
1
mg
6
%
* 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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