ʻO kēiaʻano meaʻai hoʻopiʻi he meaʻaiʻono ia i ka lawaiʻa e hiki iāʻoe ke hana i kāu mea kuke kuke. E hoʻohana i kāu punahele punahele a me ka iʻa i kēia mīkini māmā a me kaʻono i ka palaoa iʻaʻo San Francisco.
E nānā hoʻi
Hoʻopiʻi ka meaʻalani kelepa
Ka mea e pono ai
- 1 hiki i (28 mau'une) nā'ōpiʻomaʻi'ōpiopio me ka wai
- 1 hiki (8 'aune) ke kuʻina' ōmato
- 1/2 kīʻahaʻoki (kahi'āpana)
- 1 ka waina keʻokeʻo maloʻo
- 1/3 kaʻailaʻaila
- 3 cloves kaula (minced)
- 1/2 kīʻaha kuke (ka'āpana)
- 1 'āmaʻomaʻo uliuli
- Kōmiho: 1 pepa wela ('āpana)
- ʻO ka paʻakai a me ka pepa eʻono
- 1 teaspoon thyme
- 2 teaspoons basil
- 1 teaspoon oregano
- 1/2 teaspoon paprika
- 1/2 teaspoon pepa cayenne
- Kō koho: wai *
- No ka iʻa:
- 1 'āpana o ka lepa, cod, a me nā mea'ē aʻe (deboned a me nā kūbita)
- 1 mau kumuawa
- 1 mauʻanuʻu he 'elua
- 1ʻelua mau bale
- 1 mau pahu kila heʻumikumamālua (hiki ke hoʻohana i ka lola)
Pehea e hana ai
- E kau i nā mea āpau a pauʻole ka iʻa i ka mea kukeʻai.
- E uhi a eʻaila i ka 6 a 8 mau hola ma lalo.
- Ma kahi o 30 mau minuke ma mua o ka lawelaweʻana, e hoʻonui i kāu iʻa. E hoʻohuli i ka wela a hiki i ka HIGH a haʻalulu i kekahi manawa (akā, akā,).
Kākoʻo o Cook:
E lawelawe me ka palaoa kūpaʻaʻole inā hiki iāʻoe ke loaʻa. ʻO kekahi mea me kahi ''ʻawaʻawa 'ʻoiaʻiʻo loa no kēia cioppino. Mai hopohopoʻoe e pīpī i kāu berena ma ka cioppino e like me ka manaʻo o nāʻano maikaʻi i kēiaʻano.
* Hiki iāʻoe ke hoʻohui i ka wai i ka papahele e hoʻopau i ka cioppino ma kahi'ē aʻe akā makemake mākou iā ia he maikaʻi a mānoanoa.
** E hoʻohana i kāu manaʻo a me nā koho pilikino e pili ana i ka meaʻai e hoʻonui ai. Wahi a kekahi e lawelawe me ka nalu hou i ka manawa.
Hiki iāʻoe ke like
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 434 |
| Ka nui o ka momona | 16 g |
| Ka momona | 2 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 63 mg |
| Sodium | 791 mg |
| Nā Carbohydrates | 27 g |
| Fiber Dietary | 4 g |
| Pāmua | 39 g |