ʻO Couscous kahi mea hoʻokūkī nui ma ka'Āina oʻAmelika a me ka Middle Eastern a heʻano like loa me ka pasta liʻiliʻi e like me orzo. Akā, ua hanaʻia ka paila mai ka palaoa palaoa i nā'ōpiopio i loko o nā pōpō momona liʻiliʻi, i hanaʻia mai ka palaoa mai ka palaoa wheat semolina. ʻO ka hoʻokaʻawaleʻiaʻana, akā, hiki ke hoʻohanaʻia ma nāʻano likeʻole e like me ka'āpana'alaina mākoki a iʻole ka kumu o kahi salakeke. Ke kūkala maikaʻiʻia, pono i kahiʻano māmā a lahilahi.
Hiki iāʻoe keʻimi i ka hoahānau i loko o kaʻae pasta o kāu kāpena momona aiʻole i kekahi manawa ma ka māhele me ka palaoa. Heʻuʻuku liʻiliʻi ka couscous kahiko, akā e loaʻa ana iāʻoe nā pōpō nui o ka hoahānau i kapaʻiaʻo kaʻIseraʻela a iʻole ka pilikino uila. ʻO ke kumuhana,ʻaʻole pololei nāʻanoʻelua, akā,ʻaʻole nui nā mea hana i hana i ke kūlana aʻikeʻoe i nāʻano inoaʻelua. Ke hoʻohana nei kēia meaʻai i ka nui a me keʻano o kaʻulaʻula, akā eʻoluʻoluʻoe e hoʻohana i nā pua liʻiliʻi inā makemakeʻoe.
E like me ka pasta , kahi hānai momona a me nā pōmaikaʻi mai ka hōʻiliʻiliʻana i nā meaʻono e like me nā meaʻai a me nā meaʻala. Hiki iā lākou ke hāʻawi i kahi'ūpuni nani a me ka'ōlelo nui e pili ana i ka hoahānau momona a momona. ʻO ka hōʻiliʻiliʻana i nā māmakai cherry nui ka hoʻonuiʻana i kaʻono a me ka momona i nā wai. He ala maikaʻi kēia e hoʻohui i ka hapa nui o ke kahi mai ka'ōpena'ōpiopio.
Ma kēiaʻanoʻaʻai, ua kāpīpīʻia nā mea'alaʻau falafel kahiko, e like me ka kumini a me ka coriander, ma luna o nā moa a me nā'ōmato ma mua o kaʻaila. ʻO ka mea hōʻiliʻili hoʻonāukiʻia ka meaʻala.
Hoʻopiliʻia kahiʻala a me ka paʻakai i kahi kīʻaha hoʻopau. E lawelawe i kēia me he'āpanaʻaoʻao me ka moa a me ka iʻa. A laila e hōʻiliʻili i nā mea i koe no kaʻaina awakea i ka lā aʻe. E hoʻonuiʻia nā'ōpala ma hope o ka pō i loko o ka pahu hau.
Ka mea e pono ai
- 1 (15-ounce) hiki i ka moa (kahi holoi a holoiʻia)
- 1 kaomi o nā tōmona cherry (halved)
- 2 punetēponaʻailaʻaila (māheleʻia)
- 1 teaspoon ka kumini cumin
- 1/4 teaspoon ka coriander coria
- 1/4 kapuni ka paʻakaiʻeleʻele
- 1/4 teaspoon ka honua pepaʻeleʻele
- 2 mau kīʻaha pearled (Israel) couscous
- 2 1/2 kahe wai
- 4 kēne'auawa pepa (he popo a heʻehu paha)
- 1/4 kīʻaha cilantro (aiʻole pāhi,ʻoki)
- ʻOi (keʻono)
Pehea e hana ai
- E puhi i ka umu a 400 F.
- E hoʻohui i ka kumulāʻau 'āina, ka coriander corla, kaʻaila kala, a me kaʻeleʻeleʻeleʻele i loko o ke kīʻaha.
- Hoʻopili i nā'ōmakai cherry me 1 punetū o kaʻailaʻaila a me ka hola me ka hapalua o ka meaʻala.
- Hoʻopili i nā moa me ka papa'ē aʻe o kaʻailaʻaila a me ka manawa me ka hapalua o ka meaʻala.
- E kau i nā moa a me nā'ōmato ma kahi pepa pan i kāwiliʻia me ka pepa pepa a e hoʻomoʻa i ka umu no ka 30 mau minuke.
- E lawe mai i ka wai i kahiʻeha i loko o kahi ipu nui a hoʻokomo i ka hoahānau. E hoʻoneʻe i ka wela a hoʻokuʻu no 10 mau minuke. Laweʻia mai ka wela, uhi aʻae i kahi noho 5 a 7 minuke. Hoʻopiha me ka paʻakai me ka'ōpala a me ka manawa. E hoʻomanaʻo i ka paʻakai o kahi paʻakai e hoʻonui i ka paʻakai i ka hope hope loa.
- E hoʻonui i ka moa me ka'ōmaʻomaʻa i ka hoahānau hānai, e hoʻopili i ka cilantro aiʻole i ka pā paʻi a kāpīpīʻia me ka paʻakai tip. E lawelawe i ka mahana a i ka lumi wela.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 694 |
| Ka nui o ka momona | 18 g |
| Ka momona | 6 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 25 mg |
| Sodium | 519 mg |
| Nā Carbohydrates | 106 g |
| Fiber Dietary | 13 g |
| Pāmua | 28 g |