ʻO kēia mau mea i hanaʻia he paʻi maikaʻi loa no nā mea kanu, a no ka mea e makemake ana eʻai i ka meaʻaiʻaiʻole i kēia manawa a laila. ʻO nā pepa ka meaʻono maikaʻi loa. E mālama iā lākou me nā kua, ka moa, a me nā iʻa. A iʻole e hana iā lākou i kīʻaha awakea me ke kīʻaha o ka'ōpena a me ka salakeke. Hāʻawiʻia ka papahele no nā pepaʻulaʻulaʻulaʻula, akā, e hoʻohana i nā huʻiʻonika no kahi hōʻike maikaʻi.
Hoʻopiliʻia nā pepa i ka laiki a me ka liiki, e hana ana iā lākou i ke kāwili pahuhopu no nā hanana'ē aʻe. E hoʻonui i 1/2 kapu o ka nui o ka pua i puhiʻia, ka broccoli i kālaiʻia, aiʻole i ka kale a me ka'ōnihi i ka laiki. E hoʻopili hou i ka 3/4 kapu wai me ka'ōmole punahele aiʻole ka waihona moa no kahi mea hou.
A inā makemakeʻoe i ka papa meaʻai i ka meaʻai , eʻoluʻoluʻoe e hoʻohui i kahi 1/2 kīʻaha o nā pī kuʻi. A iʻoleʻoe e hoʻonui i 1/4 kapu o kaʻiʻo baʻa i kāwiliʻia aiʻole 1/2 kapu o ka moa moa, ham, aiʻole ka tuna.
Ka mea e pono ai
- 4 paʻi pepa (ʻulaʻula)
- 1 kīʻaha raiki (kāpaeʻole)
- 1/2 kīʻahaʻaila
- 2 punetēpē ka paʻakai
- 3/4 wai wai
- 8 ounce i kaluʻia i ka palaoa
- ʻO ka paʻakai a me ka pepa, eʻono
- 2 punetēʻai pāʻakai (kahi hou)
Pehea e hana ai
- Eʻoki i ka pepa i ka hapalua o ka lōʻihi e wehe i ke kumu, nāʻanoʻano, a me nāʻaoʻao. E kau i nā pepa i loko o kahi kōpena wai paila ; e kuke no kahi o 5 a 10 mau minuke, a hiki i ka manawa eʻoluʻolu ai. Hoʻopili, mālama wai.
- E hoʻohui i ka raiki me nā 1/2 cup of water and 1/2 teaspoon of salt kosher in a medium medium. E kau i ka pan ma kahiʻoihana-he wela nui a lawe i kahi maʻi. E ho'ēmi i ka wela i lalo, e uhi i ka paila, ae hoʻolima no kahi 15 a 19 mau minuke, ai 'ole a hiki i ka wa e'aluʻolu ka laiki. Wehe i ka laiki mai ka wela a kū i waho me ka weheʻana i ka uhi. Hoʻopiha me kahi'ōmole ma mua o ka lawelawe.
- I kēia manawa, e wela i ka waipū i loko o kahi palepale ma luna o ka mea wela-wela wela. E hoʻouka i kaʻilima a kuke i kaʻaila a māmā a hoʻokuʻu. E hoʻonui i 3/4 kapu wai a me ka hīkī; e hoʻoneʻeneʻe a hoʻoheheʻeʻia a huʻiʻia.
- E hoʻomoʻi i ka raiki i kaʻohi a me ka pīpī. manawa me ka paʻakai a me ka pepa, eʻono ai. Pākuʻi i ka pā'ū.
- E pāʻani i kahi 1 1/2 mau kīʻaha o ka wai mai ka kukeʻana i nā pepa i loko o ka skillet hohonu a iʻole ka pā. E kau i kahi pole i loko o ka pā a lawe mai i kahi hoʻohālike.
- E hoʻopiha i nā'ūpuni pepa me ka laiki. E hoʻolālā i nā pepa piha i luna o ka pā.
- E uhi i ka pan a hoʻomopala i nā pepa no kahi mau minuke 15.
ʻO nāʻano likeʻole
- Nā PaʻoʻOhi Louisiana: E hui pū me ka piha 1/3 kapu i nā kāloti i kālaiʻia, nā aniani, a me ka hīmele me kahi Cajun a me Creole .
- ʻO Tex-Mex Peppersʻona: E hoʻohui i ka 1/3 kapu i kēlā me kēlā me kēia piʻaʻeleʻele, me ka'ōmaʻomaʻo hou, a me nā kernels, a me ka'ōniu o ka lelo a me kekahi cilantro ma kahi o ka pāhiri. ʻO ka wā me kahi'āpana uila a me cumin, eʻono ai.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 505 |
| Ka nui o ka momona | 25 g |
| Ka momona | 14 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 71 mg |
| Sodium | 457 mg |
| Nā Carbohydrates | 51 g |
| Fiber Dietary | 5 g |
| Pāmua | 18 g |