Hoʻopihaʻia nā umauma lūlū, paniʻia, a i kāpalaʻia a lawelaweʻia me kahi meaʻalani māmā loa.
Hoʻomaʻaʻia kēia meaʻaiʻono i ka meaʻono me ka laiki i hoʻomoʻaʻia i ka wela a iʻole kekahi paku liʻiliʻi, e like me ka orzo a me ka ditalini. A iʻole e lawelawe i ka moa me kekahi hua'ē aʻe, e like me ka farro, quinoa, a iʻole couscous. E hoʻomoʻa i ka'ōniʻi i kaʻohi aiʻole broccoli no kahiʻai nui. A iʻole ka'āpana i ka moa i hoʻolapalapaʻia a hoʻonohonoho i nā lālā hou i nā'ōniʻomaʻiʻulaʻula lahilahi. ʻO Drizzle kahi o ka lole ma luna o ka moa.
Hoʻopiliʻia ka moa ma kahi pōkole me kahi vinaigrette balsamic, homemade (lalo) aiʻole i kūʻaiʻia.
Ka mea e pono ai
- 4 kahei umauma (boneless)
- 3 ia. huaʻai balsamic vinaigrette (kūʻaiʻia aiʻole hale kūkuluʻia, e nānā i lalo)
- 2 mau'ōmole (ʻulaʻula, hou)
- 1/4 ke kīʻomi kī
- 2 punetēpō sherry winika (aiʻole ka vīnega waina maʻemaʻe, aiʻole ka waina wīne maʻemaʻe)
- 1/2 teaspoon dried tarragon (crumbled)
- 1½ teaspoon ka paʻakai
- 1/8 teaspoon pepaʻeleʻele
Pehea e hana ai
Hoʻopaʻa i ka umauma mūmū i waena o nā paʻi lole; me kaʻoluʻolu e paʻi ka palahalaha i kahi mānoanoa. Inā nui nā umauma moa, eʻokiʻoki i ka hapalua a puni e hana i nā cutlets. E kāpīpī i ka paʻakai a me ka pepa; e puhi a puhi paha me ka vinaigrette balsamic. E uhi a hoʻopiʻi.
E hoʻomaʻemaʻe i nā lālā a waiho i kahi'ē aʻe no ka hoʻouluʻana. I loko o kahi kāpena, hoʻohuiʻia nā hua, ka jam, ka vineka, ka tarragon, 1 teaspoon teaspoon a me ka 1/8 teaspoon pepa.
E lawe mai i kahi maʻi. E ho'ēmi i ka mahana i lalo a hoʻokuʻu i kahi 5 mau minuke, e hoʻoulu pinepine. E hoʻomaha iki. Ka popo ma kahi o 2 a 3 punetēpē o ka mīni i loko o ke pola, a laila e kāohi i ke koena o ka'uluʻuki i koe ma kahi mīkini mīkini maikaʻi i loko o ke kīʻaha hoʻokahi. E mahana a hoʻomehana paha i ka mīkini a hoʻomehana iā ia i ka manawa e lawelawe ai.
ʻO nā'āpana mīkini hehi palaoa ma luna o nā lānahu āpau noʻekolu mau minuke ma kēlāʻaoʻao a me kēiaʻaoʻao, ai 'ole a hiki i ka'ānenaʻana. Eia kekahi, pan grill a broil i nā ū moa. E hoʻonohonoho i ka moa ma kahi paʻa a iʻole kekahi pākahi. Ka pupuhi i ka meaʻai ma luna o nā'āpana moa a hoʻolikiʻia me nā hua hou, inā makemakeʻia.
E hana i ka moa lapalapa me ka laiki a me ka paʻi, me ka'ōina a me ke broccoli.
Balsamic Vinaigrette hui pūʻia me 1 punetēpili o ka waikale balsamic, e pili ana i 1 teaspoon o ka meli a me ka wai i kōkoʻoʻia, 1/2 teaspoon o ka pua nani, 1/4 tīpune o ka'eleka laka, a me ka paʻakai a me ka pepa, eʻai. E lūlū aiʻole eʻalu a hiki i ka hoʻopiliʻana.
Nā Manaʻo a me nā Variations
- E koli i ka moa lapalapa a lawelawe me kekahi o ka lole ma luna o nā'ōpuni'ōpiopio hou me nāʻulaʻulaʻula.
- E hoʻokuʻu i 2 teaspoons o ka lemon a iʻole kaʻalani ke holo i ka hui.
- Eʻalani i kaʻalani me nā kīʻaʻiʻuʻuku o nā meli kaomi a iʻole ka chipotle chile.
Hiki iāʻoe ke like
Hoʻopiʻi ka meaʻalani Sweet me ka lauoho me ka pineapple
ʻO ka'ōhinu me ka pāʻani keokeo
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1247 |
| Ka nui o ka momona | 71 g |
| Ka momona | 20 g |
| Ka momonaʻole | 28 g |
| ʻO Cholesterol | 418 mg |
| Sodium | 433 mg |
| Nā Carbohydrates | 10 g |
| Fiber Dietary | 5 g |
| Pāmua | 134 g |