ʻO ka palaoa palaoa maʻalahi
He mea maikaʻi kēia ʻano palaoa ʻono a ʻoluʻolu ma ke ʻano he kīʻaha ʻaoʻao a i ʻole ka ʻai ʻono. Hana ʻia kēia mea ʻai palaoa me ka palaoa āpau, ka palaoa, ka pata, ka ʻaila, a me ka hui pū ʻana o ke kō, ke kō ʻulaʻula māmā, a me kahi pā o ka meli; hāʻawi kēia i ka palaoa kulina i kahi ʻono iki a me kahi hohonu.
Mea hana
nā mea hoʻohui
- 4 punetēpona ʻaila avocado a i ʻole kekahi aila ʻono ʻole
- 4 punetēpona ka wai pailaʻole hehee a hooluu
- ¼ kīʻaha me 2 punetēpē kahe nui
- 2 punetēpona ka meli
- 2 nui hua nui , ka wela lumi
- ½ teaspoon ka paʻakai paʻakai
- ¾ kiaha ka waiū a pau , wela lumi (hana ka momona haʻahaʻa)
- ¾ kiaha Quaker Yellow Cornmeal
- ¼-1 nā kīʻaha Lau palaoa holoʻokoʻa , ʻohi ʻia a pae ʻia
- 1 ka pune ka palaoa
Na Ke Kumu
- E puhi mua i ka umu i 350 ° F. E hamo i ka ipu palaoa he 8-inihi me ka ehu kuke a i ʻole ka pata a me ka lepo māmā me ka palaoa; e wehe i ke koena a waiho.
- E hoʻohui i nā mea maloʻo i loko o kahi pola nui. I loko o kahi kīʻaha liʻiliʻi, e hui pū i ka hua manu, ka pata i hoʻoheheʻe ʻia, ka ʻaila, a me ka hui waiu. E hoʻokuʻu mālie i nā mea pulu i loko o ka hui maloʻo, me ka makaʻala ʻaʻole e hui nui i ka paila.
- E ninini i ka paila palaoa i loko o ka pā i hoʻomākaukau ʻia a e hoʻomoʻa no 30 a 35 mau minuke a puka maʻemaʻe ka ʻeleʻele gula māmā a me kahi niho niho i hoʻokomo ʻia i waenakonu. E lawelawe koke i ka palaoa kulina me ka pata paʻapū, inā makemake ʻia.
Notes
Pehea e mālama ai a me ka wela hou
E hoahu: E hōʻoia ua maʻalili loa. E ʻōwili paʻa iā ia i loko o ka ʻili plastik a i ʻole e waiho ʻia i loko o kahi pahu hau. E mālama i ka lumi wela no 1 a 2 mau lā a i ʻole i loko o ka friji no 4 a 5 mau lā.
E hoʻomaʻamaʻa hou: Aia kekahi mau ala e hiki ai iā ʻoe ke koho mai ka wā e hoʻomaʻamaʻa hou ai i ka palaoa kulina. No ka mālama ʻana i kona ʻano a me ka ʻoluʻolu, e hoʻomoʻa mua i ka umu i 350 ° F (175 ° C) a kau iā ia ma kahi pepa bakena. E kālua no 5 a 10 mau minuke a hiki i ka wela. ʻO kahi ʻē aʻe, hiki iā ʻoe ke hoʻohana i ka microwave ma ke kāʻei ʻana i kahi ʻāpana palaoa i loko o kahi kāwele pepa pulu a hoʻomehana iā ia i loko o 30 mau kekona a hiki i ka hoʻomehana ʻana e like me kou makemake. E makaʻala ʻaʻole e wela, no ka mea hiki ke maloʻo.
Hana-i Mua
No ka hana ʻana i kēia meaʻai ma mua o ka manawa, e hoʻomoʻa iā ia a ʻae iā ia e maʻalili loa. E ʻōwili paʻa iā ia i loko o ka ʻeke plastik a i ʻole e mālama i loko o kahi pahu hau. Hiki iā ʻoe ke mālama i ka lumi wela a hiki i 2 mau lā a i ʻole e hoʻopaʻa i ka friji no 4 a 5 mau lā.
Pehea e paʻa ai
No ka hoʻokuʻu ʻana i kēia meaʻai, e hōʻoia ua maʻalili loa. E ʻōwili paʻa iā ia i loko o ka plastic a i ʻole ka alumini pepa e pale ai i ke ahi o ka pahu hau. E waiho i loko o kahi ʻeke palekana a i ʻole ka pahu hau, a e lepili me ka lā. Hoʻokuʻu iā ia no 2 a 3 mau mahina. Ke mākaukau e hoʻohana, e hoʻoheheʻe ʻia i loko o ka friji i ka pō a i ʻole ma ka lumi wela no kekahi mau hola. ʻO ke koho, e hoʻomaʻamaʻa hou i ka palaoa kānana i hoʻoheheʻe ʻia i loko o ka umu a i ʻole ka microwave a mahana.
Nānā Mea Ola
ʻO ka palaoa palaoa maʻalahi
Ka nui no ka lawelawe ʻana
Kālepa
200
%ʻAlā Palena *
kona kaikea a
11
g
17
%
Ka pala momona
4
g
25
%
Ka momona Trans
0.2
g
ʻO ka momona polunsaturated
1
g
ʻO ka momona momona
5
g
ʻO Cholesterol
40
mg
13
%
Sodium
188
mg
8
%
Paila pāʻiko
86
mg
2
%
Carbohydrates
23
g
8
%
puluniu
1
g
4
%
kōpaʻa
8
g
9
%
kumuʻiʻo
4
g
8
%
Vitamin A
189
IU
4
%
Vitamin C
0.02
mg
0
%
ka pōhaku
91
mg
9
%
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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