Hoʻopili ka mau mea kanu ulu i nā ū o ka mīnū liʻiliʻi i loko o kēia popo palaoa hoʻokahi. ʻO ka hua ma luna o ka pahu a me nā pīniʻeleʻele hou he mau momona maikaʻi ia i ka meaʻala maʻalea e mele ai me nā hōʻoluʻolu o ke kau. ʻO ka hoʻohanaʻana i kahi pūnaewele hoʻokahi a me ka paila panakuleʻaʻole he mea manawa kūpono kūpono wale nō - he hack ia e hoʻomaopopo ana i ka hoʻonaniʻia o kēlā me kēia mea o ka pāʻina me ka meaʻono o ka waiʻawaʻawa. E ho'āʻo i keʻano hoʻokahi me keʻano o nā protein punahele'ē aʻe a me nā māmā e like me ka manawa manawa kuke, aʻikeʻoe i nā mea likeʻole no ka meaʻole nā meaʻai hoʻokahi-pā .
Ka mea e pono ai
- 1/3 ke kīʻaha i kaʻailaʻoliva wahine hou, a me ka paila hou
- wai hou o ka lemon
- 2 i ka 4 mau punetēpē i ka mint hou
- Lele mai nā'ōpuʻuʻelua mai kou lau aiʻole lemon thyme
- 1 teaspoon zaatar
- ʻO ke kinipona kosher a me ka paʻakai (kō koho)
- 2 i 2-1 / 2 paona boneless, a me nā umauma moaʻole
- 4 mau pepeiao o ka palaoa, ka lole a me ka lole silikino
- 6 ounces string beans, trimmed
Pehea e hana ai
1. E ho opiha i ka umu i 425 ° F. E laina i kahi pń pepa nui me ka pahu kaumaha kaumaha (hiki ia oe ke ho ohana i ka paila palaoa nui - aole pono e kau ia me ka pepa). I loko o ke kīʻaha liʻiliʻi, e hui pū me kaʻailaʻaila, ka wai lemon, mint, mau lau, zaari, a me ka paʻakai (inā e hoʻohana ana).
2. E hoʻokuʻu i kahiʻailaʻaila liʻiliʻi ma ka pan i hoʻomākaukauʻia aiʻole ma lalo o ka panakena. E koli a holoi i ka moa a kau i waenakonu o ka pan pan.
E ninini i ka huilaʻaila ma kahi o ka moa a huli i ke kapa komo. E hoʻonohonoho i ka palaoa ma kaʻaoʻao o ka moa, e'ōwili i kēlā me kēia mea i kaʻaila eʻaʻahu i ka pā.
3. E hoʻokuʻu i ka pā pan i loko o ka umu wela a'ānenaʻia no ka 25 a 30 mau minuke, eʻoki ana i ka moa me nā meaʻona a hoʻololi i ka palaoa iʻelua manawa i ka wā eʻoki ai. E puhi i ka moa i kekahiʻaoʻao o ka pan i mea e waiho ai no nāʻele'ōmaʻomaʻo inā pono. E hoʻomoʻa i nā pulu'ōmaʻomaʻo i ka pī a hoʻokuʻi iā lākou i kaʻailaʻaila.
4. E hoʻihoʻi i ka pī i ka umu a'ānena no kahi 10 mau minuke aku, aiʻole a hiki i ka'ōniu o nā'ōmaʻa'ōmaʻomaʻo, e hoʻomaka ka kānana i ka caramelize, aʻo ka moa he opaque, kahe ka wai, a heluhelu kokeʻia ka thermometer i ʻo ka'āpana lahilahi 165 ° F.
5. E wehe i ka pā mai ka umu. E lawelawe i ka moa a me nā mea kanu me nā mea pani.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1799 |
| Ka nui o ka momona | 58 g |
| Ka momona | 14 g |
| Ka momonaʻole | 29 g |
| ʻO Cholesterol | 256 mg |
| Sodium | 313 mg |
| Nā Carbohydrates | 248 g |
| Fiber Dietary | 5 g |
| Pāmua | 84 g |