Pehea e hiki ai i kahi mea maʻalahi a maʻalahi keʻano maikaʻi? Akā naʻe,ʻo kēia mau moa mīni nani,ʻaʻole i pena ponoʻia e like me ka haipuleʻana,ʻo ia kekahi o kaʻu mau meaʻai nui loa. Lawe lākou i 10 mau minuke e hana a me kahi o 30 mau manawa eʻai ai me ka aniani aʻelua paha waina a iʻole ka mīkini.
ʻO kēia mau hua liʻiliʻi heʻoi aku ka pololei ma waho o ka skillet, akā mālama lākou noʻekolu lā i loko o kahi pahu e paʻa ana i ka makani a no laila e pāpālua au i ka meaʻai, no kaʻike e makemake ana au i nā pīpī liʻiliʻi ma hope o ka hana. A uaʻoi aku kaʻoi aku o ka maikaʻi ma mua o ka'ūlapaʻuala a me nā mea'īa kope i ka manawa e pono ai au i kahi pōpō awakea
Loaʻa me nā moa ? ʻO nā'ōpiʻomaʻa he'ōpuni keʻokeʻo he nui ka nui ma mua o ka pea i kaulana ma ka Middle East, ka Mediterranean, Mekiko a me kaʻAmelika Hui PūʻIa. Ma Sepania, ua kapaʻia lākouʻo "garbanzo beans" a maʻItalia e like me "this." I ka wā e laʻauʻia ai, e like me kaʻu i hana ai maʻaneʻi, ua kapaʻia lākouʻo "this fritos."
Ka mea e pono ai
- 1 (15-ounce) hiki ke hana i nā moa / kāpena, holoiʻia a holoiʻia
- 1 kaʻailaʻailaʻaila
- 1 teaspoon kalo ma kaʻaila
- 1 punetune ka mea hou
- kou lau lau aiʻole 1 teaspoon mae wale
- 1 1/2 teaspoons kumumana kumulāʻau
- ʻO ka paʻakai a me ka pepa eʻono
Pehea e hana ai
- E kope, e hoʻomaʻemaʻe, a maloʻo i loko o ke kāwele.
- Heat 1 ka 'ailaʻailaʻaila i loko o ka liʻiliʻi liʻiliʻi ma luna o ka liʻiliʻi-kiʻekiʻe wela. E hoʻoulu i ka moa, ke kālaka kaola, ka lau, ka kumini, ka paʻakai, a me ka pepa, a me ka kuke, e hoʻonā pinepine a hiki i ka hoʻomakaʻana o ka hua (e pili ana i 7 mau minuke).
- E puhi i ka moa ma kahi pepa pepa, eʻono a hoʻololi i nā kau.
Hoʻoponoponoʻia e Barbara Rolek
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 572 |
| Ka nui o ka momona | 16 g |
| Ka momona | 2 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 475 mg |
| Nā Carbohydrates | 84 g |
| Fiber Dietary | 19 g |
| Pāmua | 28 g |