"Meatloaf" en Mahi

Mahi iei ehu mwenge me mwahu ong pein kenetail mwengehn tiahk me kin sohte nohn wiapan pwe kitail kin kalowihlahte oh kang de kiheng nan ehu menge me iei songen meatloaf pwe en kalaude kamwahupe. Resepiet tohto wiepe mwahu.

Audepehkan

• 1/2 anien me sais "medium" (lopene tikitij) ✅
• 1 tihspwuhn "tsp" pwete (de "olive" oil)
• 2 paun uduk en kou me mwutpene "ground beef"
• 1 tsp kedsoap "ketchup"
• 1 tsp sihsening en italian "Italian seasoning"
• 1 tsp soahl
• 1/2 tsp peper
• 2 kepin mahi lopene tikiti (me lou) ✅
• 2 kutohr ✅
• 3/4 kep en milik "skim milk" ✅

"Sauce" ni pein ahmw anahn :

• 1/2 kep ketchup
• 2 Tbsp suke me poh piraun

Iren Kaweidkan

1. Kakarakarehda "oven" en en lela 350F. Kiheng foil nan direi de pan en umw.
2. Nan ehu pan me tikitiken, kukih anien nan pwete lau mwuterekla. Mweidehng en lomwlomwurla.
3. Nan ehu pwohl kiheng: ground beef, anien kukdahu, ketchup oh seasonings. Doaloa pene.
4. Lopukpene mahi lou. Kapatahieng doalteio iangahki kurohr oh milik. Mweidehng en koamoalki minit 5.
5. Wiahda mwomwen lohp en pilawa de "loaf" nan pan en umw oh umwih ni wen minit 40.
6. Kihsang meatloaf o sang nan oven o, kiheng sauce, pil kapwurehlahng en pilehu kuki minit 10 de lau nan werengen meatloafo lel wen sohng en karakar 160F.

✅ Mengehkan me mweimweida ong WIC

Resepiwet wiawihda ong Kealohi Naipo aka @the.hawaiian.dietitian.