ʻO kēia kekahi ma kahi o nā meaʻoluʻolu loa e hoʻomākaukau ai i ka'ōwili kiko. ʻOiai e hiki iāʻoe ke hoʻohana i ka paule cumin no ka papahele,ʻo ka hoʻomaikaʻiʻana i nā kumukūʻau kumulāʻau e hoʻohui i kahi pāʻani hoihoi loa i ka hua hope loa. E lawelawe i kēia mau wahi me nā mea kanu a me nā mea kanu a me ka laiki a me ka quinoa pilaf.
Ka mea e pono ai
- 2'ōwili'ōpili, 1 1/2 a 1 3/4 iniha ka lahilahi
- 1 punetuni / 15 mL kaʻailaʻaila
- 1 punetuni / 15 mL kumumeni kumulāʻau (aiʻole 1 1 teaspoons / 7.25 mL kaʻehu cumin)
- 2 teaspoons / 10 mL peppercorn black
- 1 teaspoon / 5 mL ka paʻakai paʻakai moana
- 1/4 teaspoon / 1,25 mL kelehe lehu
Pehea e hana ai
E kanu i nā kumini cumin a me ka peppercorn i loko o ka liʻiliʻi liʻiliʻi ma luna o ka mahana-wela wela. Hoʻomalima i nā meaʻala no 1-2 mau minuke, hoʻoulu mau i nā meaʻala iʻole e puhi. I ka manawa eʻoluʻolu aʻala, e lawe i ka pā mai ka wela a waiho i nā meaʻala i loko o ka mea mīkiniʻai a me ka paila. E kanu i nā meaʻala, akā e hoʻomaopopo iā lākou he wahi liʻiliʻi. Mai paʻi i ka lepo lepo. E kau i nā meaʻala i loko o ka pola, e hoʻonā i kaʻailaʻaila, ka paʻakai moana, a me ka mana kāleka
E ho'āʻo e hoʻokomo.
Hoʻokumu i ka grill no ka wela nui. E kāpili i nāʻaoʻaoʻelua o ka steak me ka paila cumin. ʻO nā pahu hauhi palaoa no 5 mau minuke ma kēlāʻaoʻao, ma muli o ka mānoanoa a me ka momona makemake. Ke kuʻinaʻia nā paepae i kāu makemake, e hoʻoneʻeneʻe mai ke kuhi a hoʻomaha mālie no kekahi mau minuke. E lawelawe me kāuʻaoʻao punahele.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 322 |
| Ka nui o ka momona | 23 g |
| Ka momona | 7 g |
| Ka momonaʻole | 12 g |
| ʻO Cholesterol | 88 mg |
| Sodium | 1,218 mg |
| Nā Carbohydrates | 3 g |
| Fiber Dietary | 1 g |
| Pāmua | 25 g |