Māʻaloʻia kēia mehe meaʻai ma ka kāloti, nāʻuala , nā'ōmato , ka kānana, a me kale i meaʻai nui. Hoʻonuiʻia ka nui o ka momona a me ka ikaika. Eia nō naʻe, hiki ke hoʻohemoʻia paha no ka poʻe me nā pākino paʻulau. Hiki paha i ka papa inoa hoʻolele i ka weliweli, akā he maʻalahi loa kēia e hana aʻaʻole lōʻihi. ʻAʻole ponoʻoe e lilo i meaʻaiʻai eʻoliʻoli i kēia.
Ka mea e pono ai
- 1 Pūpū canola
- 2 kāloti kau, kāhili a me kaʻokiʻoki
- 1 pāʻaniʻulaʻula,ʻokiʻoki
- 1'anea kaʻi,ʻoki
- 1 pepaʻalaniʻulaʻula,ʻokiʻoki
- 1 kaʻuala nui,ʻokiʻoki aʻokiʻoki
- 1ʻalani hou kāume, mining
- 3/4 teaspoon ka lepo turmeric
- 1 ka'ōmumu maʻamau, kālai
- 5 kīʻaha punaʻai a wai paha
- 1 ka'ōmole i nā kernels kernels hou
- 3 mau kapu i kālaiʻia a me ka laupoe
- ʻO ka paʻakai paʻakai a me ka honua, eʻono
- Kā pepa Cayenne, eʻono
- 1 Pīkakau kōpae
- 1 Pākeke ka wai kai
- 1/2 kīʻaha i ke kīhāhā pāʻani
- 1/2 mau'āpana kaona, koho
Pehea e hana ai
- ʻO ka heat i loko o kahi ipu hao nuiʻole ma luna o nāʻano-wela kiʻekiʻe. ʻO nā kāloti kalo , nā'alelaʻula , ka makale, nā bele, a me nā uala 3 mau minuke. E hoʻohui i koume a me turmeric . E hui maikaʻi me nā mea kanu. Hoʻohui i nā'ōmato a me kaʻaila; E hoʻolālā i 20 mau minuke.
- E hoʻonui i ka palaoa, kale, ka paʻakai, a me ka pepa keʻokeʻo. E hoʻolima i 5 mau minuke. ʻO ka wā me ka pepa cayenne.
- Hoʻolapa iʻelua o nā ala: E hui pū me ka 1 teaspoon kapid wai. Me ka mīpī simmering, e hoʻonā i ka hui. E hoʻomau i ka hoʻoulu a hoʻokuʻu i 3 mau minuke e ulu. Wehe i ka wela a hoʻoneʻe i ke paʻi.
- Inā hoʻohana i nā kapalapala , waiho i nā huapalapala i loko o ka mea hana lepo aiʻole mea hanaʻai i hoʻokomoʻia me ke kila. E hoʻomoʻi i ka paila kānake a me ka 3/4 kapu i kaʻaila o ka waihona; hoʻohuihui a hoʻohui paha e hui. Hoʻihoʻi i ka huiʻana i ka mīpī kūmole, e hoʻomau i ke kuhumuʻana, e hoʻoulu pinepine i 3 mau minuke.
I ka lawelaweʻana: (me nā'āpana cashew) 162 calories, 35 pakeneka kalolo mai ka momona, 4 grams ka protein, 25 grams mau kiʻopaʻa, 4 grams ka nui o kaʻiʻo, 6 grams ka momona, .91 kime ka momona momona no cholesterol, 35 milligrams sodium.
ʻO ka hana (me nā'āpana cashew) 114 calories, 18 pakeneka calorie mai ka momona, 3 grams ka pālākika, 23 grams mau kiʻopaʻa, 4 grams ka nui o kaʻiʻo, 2 grams ka momona, .22 gram momona momona,ʻaʻohe cholesterol, 34 milligrams sodium.
Kaʻanohu Puna: by Steve Petusevsky (Clarkson Potter)
Hoʻopiliʻia me kaʻaeʻia.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 187 |
| Ka nui o ka momona | 5 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 519 mg |
| Nā Carbohydrates | 32 g |
| Fiber Dietary | 4 g |
| Pāmua | 5 g |