ʻaoʻao ʻo Yule Tide

Anter

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3 mau hoʻonā wikiwiki loa i ka "he aha kaʻu e lawe mai ai i kēia pāʻina hoʻomaha?" pilikia.

1.E hoʻomoʻa i 2 mau kī o nā tōmato cherry i loko o kahi pūkana nonstick me kahi tad (ma kahi o 4 teaspoons) o ka aila ʻoliva a me kahi ʻāpana o ka kālika ʻōniu. E kiola me ka paʻakai a me ka pepa e ho'āʻo ai a hoʻonaniʻia me ka paʻi paʻi (maloʻo, mai ka pahu ka maikaʻi). E lawelawe mehana. Lawelawe 4. No ka lawelawe: 49 calories, 31% momona (1.7 g; 0.2 g saturated), 56% carbs (9 g), 13% protein (2 g), 2 g fiber.

2. Hoʻomaʻa i kahi pūʻolo 10 auneke i kēlā me kēia florets broccoli i hoʻopaʻa ʻia a me ka cauliflower e like me nā kuhikuhi pūʻolo, a hoʻolei me nā pesto i kūʻai ʻia e ka hale kūʻai. Lawelawe 4. No ka lawelawe (me 2 punetune pesto): 72 calories, 50% momona (4 g; 0.7 g saturated), 38% carbs (7 g), 12% protein (4 g), 4 g fiber.

3. E kū ma kahi hale kūʻai meaʻai wikiwiki a kūʻai i hoʻokahi pint o ka ʻuala mashed wela. Hoʻohui i kekahi mau kulu o ka aila ʻoliva wahine puʻupaʻa, kekahi paʻakai koʻikoʻi, kahi pinch o ka nutmeg a me ka pepa ʻeleʻele hou ma mua o ka lawelawe ʻana. Sshhhh! Hāʻawi i ka 4. I kēlā me kēia lawelawe (me ka ʻaila ʻelua teaspoon): 117 calories, 39% momona (5 g; 1.2 g momona), 54% carbs (18 g), 7% protein (2 g), 2 g fiber.

Nānā no