MOKI KALAI - NĀ PALENA MEAʻAI A ME NĀ ʻELENA

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ʻO nā huahana no ka kalo:

nā kamaliʻi hōʻea - 400 g;
liʻiliʻi ka zucchini, ʻaʻohe mea kanu - 2 pcs .;
bayī - 150 g;
kahu momona (unsalted, non-fat) - 1, 5 l;
kaʻaila liʻiliʻi - 4 pcs .;
hoʻokahi pīpī liʻiliʻi liʻiliʻi;
kā nā lau hou i ʻālepa (oregano, basil) - 1 tbsp. l .;
māla maikaʻi a i ʻole ʻaina ʻoliva - 1 tbsp. l .;
keokeo - 2 mau ʻōpio;
Pau ka palaoa pasta - 60 g.

ʻO nā huahana no nā hāleʻa:

pipi momona haʻahaʻa-400 -;
hua nui - 1 pc .;
Kāleʻa i ʻaila hou (oregano, basil) - 2 tbsp o kēlā me kēia. l .;
nā huapalaoa palaoa - 50 g;
e hoʻāʻo i ka paʻakai a me ka pepa ʻeleʻele.

Hoʻolā:

Kālekī ʻaka, huli i nā ʻuala mashed.
Hoʻomaʻamaʻa i ka zucchini kuala a me nā kaloti i nā cubes.
Lawe i kahi pāpaʻu me ka lalo hohonu, hoʻomoʻa i ka aila i loko, e kāwī koke i ka kāleka maloʻo, nā ʻoliki a me nā kāloti. Hoʻohui i kaʻaila puree, kupa, nā mea kanu. I ka wā e hoʻolapalapa ai, e hoʻemi i ka wela a paʻa ma lalo o ka uhi no ka 5 a 7 mau minuke (pono e palupalu ke kāloti).
Eia kekahi, hui i nā mea āpau no ka kuke ʻana i ka ʻai, ʻōwili pōkole liʻiliʻi. Manaʻo, inā ua helu ʻia ko lākou helu e 10. E hoʻokomo i loko o ka palaoa, e kuke no 15 mau minuke.
A laila kau i ka pasta (kuke no 10 mau minuke), a laila - zucchini, ʻelua mau minuke i hope - kolo kahi kāwala. Hoʻokuʻu mai ka wela a waiho i ka palaoa no 20 - 25 mau minuke.

Loaʻa iā ʻoe he 10 mau hana o ka hupa me kahi mea ʻono maikaʻi. I kēlā me kēia - 175 kcal, 15.5 g o ka protein, 7.2 g o nā momona, 11,8 g o nā kalepona.

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