9 i ka broccoli maikaʻi a me nā casseroles cauliflower i ka umu

ʻO ka'alapalapa a me ka broccoli he mau mea'ailahilahilahi a maʻalahi ke kanu i ka meaʻai i nā huaora a me nā microele.

He waiwai lākou i nā huaora, microelements, minerals a he nui ka waiwai i ke kino o nā mākua a me nā keiki.

Hoʻokahi wale nō huamona U e hāʻawi aku i nā pāpale maikaʻi: hana hoʻopili, hoʻopaʻapaʻaʻana i ka waiʻawaʻawa o ke waiʻawaʻawa, kōkua i ka mālamaʻana i nā maʻi maʻi, ka hopena antihistamine, hoʻololi i ke kiʻekiʻe o ka cholesterol i loko o ke koko, no laila ka hopena ma keʻano a me ke kaumaha.

Ka pōmaikaʻi a me ka pōʻino

Ma muli o kā lākou mau meaʻai kūpono,'ōlelo pinepine nā kauka i ka'ōpaila a me ka broccoli i nā maʻi. ʻo ia kaʻai no kēlā me kēia lā no nā maʻi. Akā, pono i kahi kanaka olakino e pono eʻai mau i kēia mau mea kanu. Ma hope o nā mea a pau, he nui ka nui o ka fiber,ʻo ka huahana D, potassium, coenzyme Q10. Loaʻaʻole i kaʻeleʻele holoʻokoʻa, e like me keʻano, kāohi i ke kūkuluʻiaʻana o nā pūpū momona, kahi mea nui i ka mālamaʻana i ka momona.

Eia kekahi,ʻo nā mea i loko o kēia mau mea e pale ai i kaʻike o nā pūnaeho maʻi.

Nānā ka poʻe hana'alapihi e hoʻopau iā lākou i nā mea nui, akāʻoi aku ka maikaʻi ma ka kohua, ka mahuhū a me ka'ōhū pulupulu (pehea e kāpī ai i ke kope brocololi koke a pololei, heluheluʻia maanei). No laila, eʻoi aku ka maikaʻi, akā, e haʻi aku au i kēia mea ma nā mea kiko'ī ma hope. ʻO ka hihia wale nō kahi e pono ai ka hoʻopauʻana a hoʻopau loaʻana i ka'āpana broccoli a me ka puaʻaʻala mai kaʻaiʻana he mea'eneʻumeʻa pākahi. Eia kekahi i waena o nā kū'ē - hoʻonuiʻia ka'alema o ka'ōpū. E aʻo i ke kauka.

E kuhikuhi i nā kuhikuhi ma kahi e hana ai i ka pule a me ka kiʻi

Kāhiʻia nā pā

Ināʻaʻoleʻoe iʻaila pono i ka puaʻaʻala a me ka broccoli i loko o ka umu, a laila e hoʻomakaʻoe me kahi kumu hauhā. ʻO ka mea mua,ʻaʻole kēiaʻano hana hana kuke e nui ai ka ikaika a me nā meaʻai. ʻO ka lua, ua mālama kēiaʻano i ka hapanui o nā huaʻona a me nā microeleuses. ʻO ke kolu, he mālie a wikiwiki wale nō!

E aʻo hou i nā mea no ka hoʻomoʻaʻana i ke broccoliʻoluʻolu a maikaʻi i loko o ka umu maʻaneʻi.

Me ka ham a me ka liʻakai

Nā meaʻai no ka lawelaweʻana 1:

• Pāpaʻipiʻi - 100 g
• Broccoli - 100 g
• Ham - 50 g
• Kāhi kuʻi - 1 tbsp.
• Onion - 1/2 poʻo.
• ʻAi i ka pua - 1 pc.
• Pākīpika - 1 tsp.
• Milk - 1.5 tbsp.
• Kaomi (20%) - 2 tsp.
• Lulu - 1 tsp.
• ʻOhi - eʻono.
• ʻO kaʻailaʻaila - 1/2 tsp
• Butter - e hoʻopili i ka palapala.
• Pālaʻi, paʻakai, pāʻani honua - kahi kui.

Hōʻuluʻulu Hana:

1. E holoi i ke kāpena,'ōpī (5 mau minuke), e hoʻoulu i loko o kahi colander (peheaʻoe e hana ai i ka brokoli a me ka puaʻaleʻaleʻa, hiki iāʻoe ke loaʻa maʻaneʻi).
2. Eʻokiʻoki i ka ham a me ka'osaʻa i loko o nāʻili, ka'ōmole i kaʻailaʻaila.
3. E luhi i nā hua me kaʻaila a me ka waiū.
4. E hoʻonui i ka palaoa, nutmeg. ʻO ka paʻakai a me ka pepa eʻono.
5. Kaomi i ka ipu kuke me ka baila, kāpīpīʻia me ka palaoa.
6. Hoʻoukaʻia i nā lālani broccoli, ka puaʻaʻala a me ka ham me nā'okā.
7. E pīpī i ka mea'ūpona a kāpīpīʻia i ka palaoa kāhili
8. E hoʻouna i mua i kahi o ka umauma 190 i 30 mau minuke.

Kaha waiwai:

• Kaloka - 525 kcal.
• Paena - 24 grams.
• Kaona - 38 grams.
• Nā Carbohydrates - 26 grams.

ʻAla palaoa

Nā meaʻai no ka lawelaweʻana 1:

• Broccoli - 100 g
• Pāpaʻipiʻi - 100 g
• Kaomi - 1/2 pcs.
• Pāleleleleʻulaʻula - 1/2 pcs.
• Kale i ka lele Celery - 1/2 pcs.
• Milk - 50 ml.
• ʻAi i ka pua - 1 pc.
• 'Eleʻa - 40 g

Hōʻuluʻulu Hana:

1. E kanu i kāpīpī, e kuke.
2. E hoʻomoʻa i loko o ka colander.
3. Kū i nā kāloka nui.
4. Ka meaʻalani a me ka pepa.
5. E luhi i ka hua, e hoʻokomo i ka waiū, ka paʻakai a me ka pepa eʻono.
6. Hoʻopiliʻia kaʻai hope loa.
7. ʻO ka umuʻehuʻeleʻele i 180 kiʻekiʻe.
8. I loko o kahi kīʻaha paila palaoa, hoʻopili i nā huaʻai a pau, e ninini i ka paila wahie.
9. E kupa i 40-45 mau minuke a hiki i ke keokeo gula.

Kaha waiwai:

• Kaloka - 263 kcal.
• Paena - 19 grams.
• He momona - 16 grams.
• Carbohydrates - 13 grams.

Ke hāʻawi aku nei mākou iāʻoe e nānā i kahi meaʻaiʻono no ke kukeʻana i ka'ālaina a me ka'ōpū'ōpona puapalāʻau:

ʻO Gratena

ʻO ka mīkini kila a me nā mea Farani'ē aʻe, i ka manawa pinepine i kaʻaila a me kaʻaila.

ʻO kou nānā i nā mea maikaʻi maikaʻi loa mai ka broccoli a me ka puaʻaʻala.

Me ka momona

Nā meaʻai no ka lawelaweʻana 1:

• Pāpaʻipiʻi - 100 g
• Broccoli - 100 g
• ʻAi i ka pua - 1 pc.
• Kaomi (20%) - 60 ml.
• Kāhi kuʻi - 50 g.
• Nalu hau, paʻakai, pepa - eʻono.
• Butter - e hoʻopili i ka palapala.

Hōʻuluʻulu Hana:

1. E holoi i nā mea kanu, e māhele i loko o nā mea kanu a me kaʻeha i loko o ka wai paʻakai (8 mau minuke).
2. E luhi i ka hua me kaʻaila a me ke kolu o ka palaoa kuʻi.
3. Hoʻokomo i ka meaʻai, ka paʻakai a me ka pepa.
4. E kau i nā mea kanu i loko o ka pepa i kālaiʻia, e uhiʻia me kaʻaila a kāpīpīʻia me ka cheese.
5. E hoʻokomo i loko o ka umu, e hoʻonuiʻia i 200 degrees no 30 mau minuke. Aʻaʻala ke gula.

Kaha waiwai:

• Kaloka - 460 kcal.
• Paena - 31 grams.
• He momona - 31 grams.
• Carbohydrates - 12 grams.

Pehea e kuke ai, me ka'āpala a me ka puaʻa?

Nā meaʻai no ka lawelaweʻana 1:

• Broccoli - 100 g
• Pāpaʻipiʻi - 100 g
• Squash - 100 g
• Bacon - 50 g
• 'Oiho - 50 g
• Milk - 100 ml.
• Ei - 1 pc.
• Parmesan - 60 g
• Basil, paʻakai, pepa - eʻono.

Hōʻuluʻulu Hana:

1. E puhi i ka kāpīpī - 5 mau minuke (e pili ana i ka nui o ka pono e hoʻolapalapa i ka hamolemo eʻoluʻolu a olakino, e heluhelu maʻaneʻi).
2. Hoʻokipaʻia ke kīpoki i loko o nāʻili, palaʻi, hoʻokomo i loko o ke kāpena me keʻano.
3. Eʻokiʻoki i ka'āpala i nā'āpana a me nā'ōmato.
4. E kau i keʻano.
5. E luhi ka hua me ka waiū a me nā meaʻala.
6. E hoʻohui i nā mea kanu.
7. E kāpīpī me ka kahi.
8. E kupa no 30-40 mau minuke ma 180 degrees.

Kaha waiwai:

• Ka huahana o kaʻonika - 610 kcal.
• Paena - 45 grams.
• Ka momona - 40 grams.
• Carbohydrates - 18 grams.

Me ka'ōleka

ʻAla maikaʻi

Nā meaʻai no ka lawelaweʻana 1:

• Kālā Kapena - 100 g
• Broccoli - 100 g
• Ka aii 10-15% - 100 ml.
• 'Eleʻa - 50 g
• ʻO ka lepo - 1 tbsp.
• Butter - 15 g.
• ʻO ka paʻakai, ka pepa - eʻono.

Hōʻuluʻulu Hana:

1. Ka hoʻoponoponoʻaiʻana (holoi,'ōpena).
2. ʻO ka waiūpū maʻemaʻe, e hoʻopili i ka palaoa, kaʻaila, e lawe mai i kahiʻeha.
3. E hoʻomoʻa i ka palaoa kahi.
4. Hoʻomaluʻo ia a maʻemaʻe.
5. E ninini i nā huaʻina ma keʻano o ka meaʻai hopena.
6. E puhi no ka 25 mau minuke ma 180 mau hanana.

Kaha waiwai:

• Kaloka - 531 kcal.
• Paena - 28 grams.
• He momona - 36 grams.
• Carbohydrates - 25 grams.

Hāʻawi mākou e nānā i kahi meaʻala wikiō no ka kukeʻana i ke kapaila a me ka puaʻalaʻala i ka umu me ka'ūkē:

Me ka kirīpiʻala

Nā meaʻai no ka lawelaweʻana 1:

• Kālā Kapena - 100 g
• Broccoli - 100 g
• 'Eleʻa - 40 g
• Kaomi'alama 10% - 1 tbsp.
• Kāleka - 1 clove.
• Ketchup - 1 tsp
• ʻO ka paʻakai, ka pepa - eʻono.

Hōʻuluʻulu Hana:

1. E hoʻomākaukau i ka kāpena (holoi, meaʻai).
2. E kau i keʻano.
3. E ninini i ka'elika mīni - kaʻailaʻono, ka ketchup, ka paʻakaiʻeleʻele, 2 mau kīʻaha wai.
4. ʻO ka paʻakai, ka pepa, ka palaoa i luna.
5. I ka umu no 40 mau minuke (180 kiʻekiʻe).

Kaha waiwai:

• Kaloka - 237 kcal.
• Paena - 19 grams.
• He momona - 14 grams.
• Carbohydrates - 11 maumu.

Me ka mea moa

ʻAi

Nā meaʻai no ka lawelaweʻana 1:

• Broccoli - 100 g
• Kālā Kapena - 100 g
• Ka meli liʻiliʻi - 200 g
• ʻAi i ka pua - 1 pc.
• 'Eleʻa - 40 g
• Māleʻaʻeleʻele - 1 paʻi.
• Pīpī ka palaoa - 1 tbsp.
• Onion - 1/2 pc.
• Kaomi 10% - 100 ml.
• Butter - no ka hoʻonaniʻana.
• Kāpena, ka paʻakai, ka pepa, paprika - eʻono.

Hōʻuluʻulu Hana:

1. Eʻokiʻoki aʻokiʻoki i kaʻaila.
2. Pipi ka palaoa i ka wai.
3. E hoʻoulu i nā hua i'ōwiliʻia me ka palaoa, nā'āla, kaʻaila a me ka mīmū.
4. E hoʻokuʻi i ka paʻakai, ka pepa, e hoʻohui i nā mea a pau
5. E hoʻomākaukau i ka kāpena (holoi, meaʻai, hoʻohui hou i loko o nā pilikia).
6. E kāpīpī i ka pepaʻene me ka palaoa.
7. E hoʻomoʻa i kaʻiʻo moa, a laila broccoli a me ka puaʻaʻala.
8. E hoʻopili i ka palaoa i kāwiliʻia me ka paprika, e kāpīʻia i ka kāpelu.
9. E kupa i 180 degrees no 40 mau minuke.

Kaha waiwai:

• Calories - 867 kcal.
• Paena - 79 maumu.
• He momona - 45 grams.
• Nā Carbohydrates - 27 grams.

Ma kahi o ka pipiʻai honua, hiki iāʻoe ke hoʻohana i kekahi mea'ē aʻe, e hoʻopiha i nāʻano huaʻala likeʻole, nā meaʻala. He meaʻono a me ka umauma moa. ʻO ke kulekele o ka kuke kuke.

Pāʻani

Me nā meaʻala "maikaʻi"

Nā meaʻai no ka lawelaweʻana 1:

• Pāpaʻipiʻi - 200 g
• Brokoli - 200 g
• 'Ola huila - 1 tbsp.
• Nā meaʻala a me nā lāʻau maloʻo: ka hui pūʻia o ka pepa, ka paʻakai, paprika, kāleka maloʻo, oregano, basil, marjoram - eʻono.

Hōʻuluʻulu Hana:

1. E hoʻomākaukau i nā kapaʻelua (hoʻomaʻemaʻe maikaʻi, e hoʻohui i nā kīʻaha).
2. I loko o ka pola nui, hoʻomohana i nā mea kanu a me nā meaʻala. E koho i nā mea āu i makemake nui ai. ʻAʻole pono e hoʻonui i nā mea a pau. Hiki ke hoʻohanaʻia nā mea'ē aʻe inā makemakeʻia.
3. E hoʻopiha me hoʻokahi pākeke kaʻaila. 'Oiʻo maikaʻi (ʻoi aku ka maikaʻi ma mua o ka sunflower).
4. E kau i loko o ka umauma 200 preheated ma mua o 10 mau minuke i kahiʻeleʻele uhi i uhiʻia.
5. Ma hope o 5 mau minuke, e hoʻohemo i ka pāpale kahi iʻeleʻele ai ke kāpena.

Kaha waiwai:

• Kaloka - 177 kcal.
• Paena - 12 grams.
• He momona - 6 maumu.
• Carbohydrates - 15 grams.

Me nā hua manu

Nā meaʻai no ka lawelaweʻana 1:

• Broccoli - 100 g
• Kālā Kapena - 100 g
• Nā pua - 2 pcs.
• ʻO Olive Oil - 1 tsp.

Hōʻuluʻulu Hana:

1. E puhi i nā huaʻai i ka wai paʻakai no 5 mau minuke.
2. E puhi i ka wai.
3. Decompose i keʻano.
4. ʻOhi i nā hua, e ninini i loko o nā mea kanu.
5. Hoʻopili i ka wai.
6. E kīʻaha i 10 mau minuke ma 180 mau hanana.

Kaha waiwai:

• Calories - 250 kcal.
• Paena - 17 grams.
• He momona - 17 grams.
• Nā Carbohydrates - 8 grams.

Hāʻawi mākou i ka kukeʻana i ka'alaʻalaʻala a me ka pahu broccoli me nā huaʻona e like me ke kiʻi wikiō:

Nā koho no ka lawelaweʻana i nā meaʻai

I ka puaʻaʻalaʻi a me ka broccoli he ala mau ke ala, i kaʻaila hou a me ka meaʻalani. Mai makaʻu i ka moeʻuhane a ho'āʻo i nā mea hou!

I ka loaʻaʻana o ka puaʻala'alaʻula a me ka brocololi ma kāu papa, eʻikeʻoe i ka piʻiʻana o ka ike a me ka naʻau maikaʻi, e hoʻonui i kou noho maikaʻi a pale aku iāʻoe iho mai nā maʻi.