E fa'afefea ona saunia se mea'ai " Squid stewed with vegetables"
laasaga 1
Fufulu pepa, tipi i le afa ma aveese le fatu, tipi le pulu i fasi pepa. Fa'amalo le kaulifugala'au ma pi lanu meamata.
laasaga 2
Fufulu mae'ae'a tino, aveese le ata manifinifi pito i fafo i lalo o le vai tafe ma aveese ipu chitinous totonu. 'Otioti le squid i mama pe tusa ma le 0.7 cm le mafiafia.
laasaga 3
I totonu o se apa falai, vevela le suauu fualaau faisua. Tu'u mama squid. Kuki, faʻaosooso malosi, mo le 2 minute.
laasaga 4
Faaopopo fualaau faisua saunia ma kuka mo le isi 3 minute i le faiga lava e tasi. Faaopopo le sua o le tipolo, soya soya ma mea manogi. Kuka mo le isi 5 minute.
- pi lanu meamata-100 g
- cauliflower aisa - 200 g
- squid - 250 g
- pepa suamalie - 60 gr.
- suauʻu fualaʻau - 2 kulimi.
- sua o le afa tipolo
- rosemary - 1 tsp.
- soya sosi - 2 tsp.
- pepa uliuli - 1 tsp.
- foliga mai
- - 1 pc.
Fa'atatau o mea'ai o le ipu ” Squid stewed with vegetables “(per 100 kalama):
Calories: 77.1 kcal
Squirrels: 7.7 gr
Gaʻo: 3.9 gr
Karbohidate: 4.1 gr
Aofai o sauniga: 3Mea'ai ma kalori o le fua "Squid stewed with vegetables»
| mea e gaosi | Fua | Mamafa, gr | Paʻepaʻe, gr | Ga'o, g | Tulimanu, gr | Kal, kcal |
| manoa pi | 100 g | 100 | 2 | 0.2 | 3.6 | 24 |
| cauliflower bonduelle aisa | 200 g | 200 | 3.2 | 0.4 | 7.8 | 28 |
| oka fou | 250 g | 250 | 47.5 | 6.25 | 4.5 | 245 |
| pepa mumu suamalie | 60 g | 60 | 0.78 | 0 | 3.18 | 16.2 |
| suauʻu sulu | 2 kulimi | 20 | 0 | 19.98 | 0 | 180 |
| lemonati sua | 0 gr | 0 | 0 | 0 | 0 | 0 |
| rosemary | 1 tsp. | 7 | 0.23 | 0.41 | 1.45 | 9.17 |
| Heinz soy sosi | 2 tsp. | 14 | 0.36 | 0 | 6.02 | 25.62 |
| eleele lanu uliuli | 1 tsp. | 7 | 0.73 | 0.23 | 2.71 | 17.57 |
| foliga mai | 0 gr | 0 | 0 | 0 | 0 | 0 |
| - | 1 fasi | 50 | 0 | 0 | 0 | 0 |
| Aofai | 708 | 54.8 | 27.5 | 29.3 | 545.6 | |
| 1 auauna atu | 236 | 18.3 | 9.2 | 9.8 | 181.9 | |
| 100 kalama | 100 | 7.7 | 3.9 | 4.1 | 77.1 |