ʻO kaʻohi'āhiʻona Casserole me ka'ōpū Beans

I ke ahiahi o ka hoʻoilo i ke kauwela,ʻaʻohe mea maikaʻi e like me ka mea kanu. ʻO kēiaʻano meaʻai - me ka moa, ke laiki, nā mea hoʻonani a me kāu mea kanu i kohoʻia - pili i ka pila. Ma keʻano he bonus, ua maʻalahi ka hoʻomākaukauʻana a me ka kukeʻana i ka mea kuke kuke. Hiki iāʻoe ke kuke i ka laiki i loko o ka wai aiʻole ka moa moa. Inā kohoʻoe i kēlā koho, waiho i ka wai i loko o ka meaʻai.

He meaʻai kēia. E lawelawe pū me ka berena Farani, ka palaoa hou a iʻole ka'āpana palaoa-i hoʻopiliʻia i ka palaoa a me ka waina keʻokeʻo maloʻo. E koho i kahi chardonnay likeʻole, pinot grigio aiʻole sauvignon blanc; ināʻoe i hoʻohui i ka waina keʻokeʻo i ka pahu kahe aʻo ka inu wai inu ia, he koho maikaʻi loa ia e lawelawe i kaʻaina awakea. Ināʻoluʻoluʻoe e like me ka holomua, hāmama i ka'ōmole o hoʻokomo Spanish a Italia Orvieto. No ka meaʻai, e hāʻawi aku i ka'ōpōti a ke kāpena me ka hulu cheese cheese, ka keke kāleka kekele a me ka'ōpiʻi aporo me ke vanilla ice cream.

Ka mea e pono ai

• 1 ka kīʻahi hanaʻole, hoʻololiʻia (Uncle Ben's)
• 2 kahe wai wai (me kahi hapa waina - e pili ana i 1/4 kapu - inā makemakeʻia)
• 1 ka 'aila o ka moa moa
• 1 kaʻono o ka mīmaila kuhi
• 1 'ōpala kahi' aipalapala kohu kulupa
• 1 ka peleti nui, i hoʻopiliʻia i pennies (kō koho)
• 1 kīʻaha o ka'ōniʻomaʻomaʻo'ōmaʻomaʻo (hou) a iʻole i ka maloʻo (kohoʻole)
• 1 pāʻani pepaʻulaʻula,ʻokiʻoki (kō koho)
• 1 hiki i ka palaoa, hoʻopau (kō koho)
• 2 iwi umauma lima ole
• 1/2 teaspoon paprika

Pehea e hana ai

1. E kau i ka laiki i lalo o kahi kuʻi koko. (ʻO kahi laikiʻoihanaʻoi aʻe iʻoi aʻe ka maikaʻi ma ka mea kuke kuke, akā hiki ke huli i mush inā lōʻihi ke kuke.)
2. E ninini i ka wai a me ka waina (inā makemakeʻia) ma luna o ka hānai kīnāʻole.
3. E hoʻokuʻu i ka moa o ka moa a me kaʻaila o nā mīmoa mushroom a me ka mīpī kolo maloʻo i loko o kekahi pola a ninini ma luna o ka laiki.
4. E hoʻomoʻi i nā'āpana liʻiliʻi, e like me ka makemake. E koho i hoʻokahi lauʻai aiʻoleʻole inā makemakeʻoe. ʻO nā pīni nani e hana i kahi koho maikaʻi a nani.

1. E kau i nā umauma moa ma luna o ka laiki a me nā meaʻai.
2. E kāpīpī me ka paprika.
3. E kaomi ma kahi haʻahaʻa no 4 1/2 a 6 1/2 mau hora, ai 'ole a hiki i ka wa eʻaila maikaʻi ai ka moa aʻo kahi laiki ka palupalu.

Eʻono i ka Līkī

Inā makemakeʻoe, e'okiʻala i ka laiki i mua ma ka wai aiʻole ka moa moa. E hoʻomoʻi i ka laiki i ke kī o ke kuʻi koko a hoʻokuʻu i ka wai a me ka waina. A laila e hoʻomaka me ka meaʻai.

Hiki iāʻoe ke like

• ʻO ka māmāʻo ia i kaʻohiʻohi me ka'ōpū
• ʻO kaʻolo a Jane a me kaʻailaʻohi
• ʻO ka pahu'āpīpī a me ka liiki i loko o kahiʻeke

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	1284
Ka nui o ka momona	79 g
Ka momona	38 g
Ka momonaʻole	25 g
ʻO Cholesterol	350 mg
Sodium	264 mg
Nā Carbohydrates	58 g
Fiber Dietary	3 g
Pāmua	78 g

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