He mea maʻalahi kēia beli beeve a me ka mīpī i ka hanaʻana ma luna o ka stovetop, a loaʻa iā ia kahi meaʻala maikaʻi loa mai nā'ōhi. E lawelawe i kēia meaʻai nui loa i ka mīpī me nā pōpō hou a me ka huele .
Ka mea e pono ai
- 1 kaha kala canola
- 2 hele
- kālaka (minced)
- 1½ kapu
- 'āhi (
- kūʻoki )
- 2 lāleʻa lauʻile (ʻokiʻoki)
- 2 kāloti koko (kahiʻoki)
- 8 ounce nalu (e pili ana i 2 - 2 1/2 ago, i hoʻopuniʻia)
- 4 kapu
- pipi
- 1/4 kaona bale
- 4 i ka 8 'auneke stew (diced)
Pehea e hana ai
- I loko o kahi umu nui Dutch a iʻole ka meaʻaila, kaʻaila wela; ke kīʻalo i ka'ōlaʻi, kaʻaila, ke kulari, kāloti, a me nā haloo no kahi o 8 a 10 mau minuke, aiʻole a hiki i ke akahele.
- Hoʻopili i ka pipi bale, ka bale, a me ka pipi; uhi, hoʻonā i ka mahana a hoʻomehuhi no 45 a 55 mau minuke, a hiki i ka wā eʻoluʻolu ai ka pale, e hoʻonāukiuki i kekahi manawa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 277 |
| Ka nui o ka momona | 9 g |
| Ka momona | 2 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 38 mg |
| Sodium | 1,009 mg |
| Nā Carbohydrates | 30 g |
| Fiber Dietary | 6 g |
| Pāmua | 21 g |