Nā sanwika chard māmā

He māmā māmā kēia i maʻalahi e hoʻokomo i ka hana, hiki iā ʻoe ke hana i kahi manawa pōkole, i loaʻa kahi ʻono momona a ʻoluʻolu a koi wale i kahi liʻiliʻi o nā mea. Eia nō naʻe, hana ʻia ia me ka chard, kekahi mau mea ʻai a me kekahi mau māmā.

Kūpono kēia papa hana no nā sanwika chard māmā no ka poʻe āpau e hoʻomaʻamaʻa ana i ka papaʻai e hoʻemi i ka paona a i ʻole kahi papa mālama no ka mea inā ʻoe e hoʻohui ia mea i nā huina kūpono e hāʻawi wale ia iā ʻoe i kahi hapa liʻiliʻi o nā calori.

Mea Kai:

> 3 pūʻā o ka chard.
> Kālika 1 o kālika.
> 1 onion ʻōmaʻomaʻo.
> 1 hua manu.
> 100g. palaoa palaoa holoʻokoʻa
> 200cc. skim waiu.
> 2 punetēpō o ka tī tī.
> Paakai.
> Pepelu.
> ʻEhu mea kanu.
> Aila Olive.

Hoʻomākaukau:

Pono mua ʻoe e holoi i nā pūʻā o chard, ʻokiʻoki i nā lau, hoʻolapalapa i nā lau no 15 mau minuke, hemo i ka nui o ka wai, e ʻalalā a ʻokiʻoki iā lākou i mau ʻāpana waena. I ka ʻaoʻao ʻē aʻe, pono ʻoe e ʻokiʻoki i ke koloka kālika a me ka ʻōmaʻomaʻo ʻōmaʻomaʻo, ʻokiʻoki iā lākou a liʻiliʻi loa a pākī iā lākou i loko o ka ipu wela i hamo mua ʻia me ka aila ʻoliva.

I loko o kahi ipu pono ʻoe e kau i ka chard, kālika, ʻaka, ka hua manu, ka palaoa, ka waiū skim, ka tī, ka paʻakai a me ka pepa a hui pono i nā mea āpau. I loko o kahi pā bakena i kāpīpī ʻia me ka palaʻai mea kanu pono ʻoe e kau i nā puna ʻokoʻa o kēia hoʻomākaukau. E kuke ʻoe i nā ʻaoʻao ʻelua i ka umu kaulike a ʻeleʻele nā ​​ʻaoʻao ʻelua.