ʻO Citrus a me Yogurt Nā Poʻomena

Hoʻopiliʻia kēia mau nūmū mīkini a me ka waiūmū momona i nā meaʻono a me nā meaʻono eʻoluʻolu ai i nā salama, nā'alamaki, a me nā hulu. E lawelawe iā lākou e like me ke kiʻi nui me kaʻaoʻao o nā meaʻai momona no ka mālaʻai, aiʻole eʻokiʻokiʻia i loko o nā pīkoi a lawelawe e like me ka mea hoʻopiha me kāu meaʻai punahele.

Ka mea e pono ai

• 4 iwi ​​momona a me nā ū waiū
• 1/3 kapu (80 mL) wai waiʻalani hou
• 1/4 kapu (60 mL) hou
• ka puna lime
• 1/4 kapu (60 mL) wai wai lemona hou
• 2 kēʻa (240 mL) Helene Helene
• 1/3 kapu (80 mL) pāʻani paʻi
• 2 cloves kele, minced
• 2 teaspoons (10 mL) paʻakai, aiʻole eʻono
• 2 teaspoons (10 mL)
• kūmaʻi maloʻo
• 1/2 teaspoon (2.5 mL) pepaʻeleʻele

Pehea e hana ai

1. E hoʻohui i nā mea a pau i loko o kahi kīʻaha mix. Inā kohoʻoe e hoʻolimalima i nā ū o ka moa, e kau ma luna o kekahi pāpaʻi nui a uhiʻia me kekahi.
2. E lawe i kahi lumi kuke mallet a paʻi i ka moa a hiki i ka hapalua o ka mānoanoa mua.
3. Laweʻia mai ka lole ulaula a waiho i loko o kaʻeke ulaula.
4. E hoʻoulu i ka marinade a pono e hōʻaʻahu maikaʻi.
5. ʻO ka pahu (s) a me kahi e hoʻopaʻa ai i loko o ka pahu hau puni no 1 i 2 mau hola.
6. Hoʻomumu mua i ka mahana wela.

1. Wehe i ka moa mai keʻeke a hoʻolei i ka marinade.
2. E kau i ka moa ma ke kuke a kuke no ka 6 a 8 minuke ma kēlāʻaoʻao.
3. Ke piʻi ka mahana i loko o ka māhele o ka umauma i 165 F, e hoʻonele i ka wela. E mālama i ka meaʻai no 3 mau 5 mau minuke ma mua o ka lawelaweʻana.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	1341
Ka nui o ka momona	74 g
Ka momona	22 g
Ka momonaʻole	29 g
ʻO Cholesterol	434 mg
Sodium	1,629 mg
Nā Carbohydrates	23 g
Fiber Dietary	2 g
Pāmua	139 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.