ʻO Crock Pot Pacific Pot Roast

ʻO kēia kahi meaʻai hoʻolāʻau maikaʻi no ka mea kukeʻai māmā, i hanaʻia me nā'ōmato, kāloti, zucchini a me nā meaʻai'ē aʻe. E hoʻohana i ka wainaʻulaʻula aiʻole ka meli baila no ka wai i kēia mea hoʻonanee e hoʻonui i kaʻono.

Hoʻopuluʻia nā wai kīʻaha e hana i ka meaʻalaʻono no ka ipuʻaila a me nā meaʻai.

Ka mea e pono ai

• 1 3- i kaʻailaʻehā (4 mau paona) (ʻo ka'ūni keʻo, ka'ōlohelohe, aʻo kekahi)
• 2 punetēpē punaʻaila (aʻoi aku paha, inā pono)
• 1 onion (sliced)
• 6 pālaʻi'ulala (halved)
• 4 i 6 ke kumukini (sliced)
• 2 i 3 mau kāloka kālai (iʻokiʻia i loko o 1-inch chunks)
• 1 beka pepa (ʻulaʻula, i hoʻopiliʻia i nā apo)
• 1 ka wainaʻulaʻula (aiʻole
• pipi kohu )
• 1 ka lālā maloʻo maloʻo
• 3 punetēpō palaoa (ke kumuhana a pau)
• 1/4 kapu wai anuanu
• 1 i 2 teaspoon o ka paʻakai (aiʻole eʻono (hiki ke emi i ka liʻiliʻi inā hoʻohanaʻia ka meli pipi)
• 1/4 teaspoon pepa

Pehea e hana ai

1. E huki i kaʻiʻo a hoʻolei i nā momona.
2. Kuhi i 2 punetēpuni o kaʻaila mea aiʻole eʻokiʻana i kahi pale nui ma luna o ka mahana-wela wela, eʻulaʻula i kaʻohe ma nāʻaoʻao a pau ; e kau i kaʻohe i loko o ka mea kuke kuke. Inā nui ka'āpala,ʻokiʻoki i ka hapalua a hapa paha.
3. Inā pono, e hoʻonui i kaʻaila i ka skillet a ho'ēmi i ka wela i ka mean; ʻO ka lūlū keʻakeʻa a hiki i kaʻoluʻolu, ma kahi o 4 a 5 mau minuke E kau i nāʻaila maʻemaʻe ma luna o ka pipi ma ka kuke kuke.

1. E kau i kaʻuala, zucchini, kāloti, nā pēnikaʻulaʻula, ka waina, a me ke kalo mai loko mai o ka mea kuke wikiwiki. E uhi a eʻaila ma kahi haʻahaʻa no 7 a 9 mau hola a ma luna paha no 4 mau hola, ai 'ole a hiki i ka manawa eʻoluʻolu ai kaʻiʻo.
2. ʻO kahi pipiʻai a me nā mea kanu ma kahi pā mahana a hoʻomaʻamaʻa .
3. E hoʻomohu i nā wai i loko o kahi kō lole a kau i kahi wela wela. E lawe mai i nā wai i kahi hoʻohālike. Inā inu wai ka wai aʻaʻoheʻai, e hoʻopūpī i nā wai a hiki i ka hoʻemiʻiaʻana o keʻano a me nā kīʻaha.
4. E hoʻohui i ka palaoa a me ka wai i loko o ke kīʻaha; e hoʻonaninue a maʻaleʻa. E ninini i ka paila palaoa i loko o nā wai wela a hoʻomohala, e hoʻoulu ai a hiki i ka ulu. Eʻono a hoʻonui i ka paʻakai a me ka pepa, e like me ka mea e pono ai.
5. E lawelawe i ka milo me ka ipuʻaila a me nā meaʻai.

Hiki iāʻoe ke like:

Ka Paila Beera-Braised

Hoʻopiʻia kaʻaila o ka Māmā i Tomatoes

Ka Nalu Kuʻupuʻu A me ka Pī

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	635
Ka nui o ka momona	29 g
Ka momona	10 g
Ka momonaʻole	14 g
ʻO Cholesterol	203 mg
Sodium	431 mg
Nā Carbohydrates	21 g
Fiber Dietary	3 g
Pāmua	69 g

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