ʻAʻole eʻikeʻia kēia mea kanu maikaʻi me ka pulu'ōpiopio, ka puaʻa liʻiliʻi, a me ke kālani Cajun. E maʻalahi ana ia i ka meaʻai maikaʻi e loiloi mau ana.
ʻO kaʻoluʻolu,ʻo nā mea hana kahiko i hoʻohanaʻia i ka jambalaya, he maʻalahi ka maʻalahi o kaʻaiʻai. ʻO kēia meaʻai maikaʻi loa ka hoʻonuiʻana i ka hoʻohanaʻana i nā laiki'ōkaʻaka e kū'ē i ka hoʻohanaʻana i ka raiki keʻokeʻo. ʻO ka laikiʻeleʻele kāu mea e hoʻohana mau ai i ka jambalaya, no laila, maʻalahi ka laiki iki e hāʻawi aku iāʻoe i ke olakino hou.
ʻO kekahi meaʻai a meaʻaiʻai paha eʻikeʻo iaʻaʻoleʻo ka laiki ke koho maikaʻi loa i ka wā e ho'āʻo aiʻoe eʻai i ka maikaʻi. Ua hanaʻia ka laikiʻeleʻele, me ka hapa nui o nā mea maoli, ua laweʻia nā māla maikaʻi o ka laiki. Ua hala aku nā huaora a me nā minerala a me nā hua liʻiliʻi i ka wā e wehe aiʻoe i kahi laiki laiki. Akā inā hoʻololiʻoe i kahi no ka laiki laiki, ke loaʻa neiʻoe i nā lālā, nā huaora, a me nā mineral a iʻoleʻoe e loaʻa.
ʻO nā mea'ē aʻe e pili ana i nā'ūkena moa, kaʻolo, a me ka puaʻa. Hāʻawiʻia kēia mea ho'āla i ka hausaʻina mīmū ka mea emi iho i ka momona a me nā calorie ma mua o ka'ōmole maʻamau. ʻO ke kinikona heʻano haʻahaʻa i loko o ka momona a me nā calories, a he wahi liʻiliʻi o nā'ūhā moa,ʻoiaiʻoi aʻe ka momona ma mua o ka umauma moa, hiki iā ia ke mālama mau i ke kīʻaha.
ʻO nā huaʻai'ē aʻe a me nāʻaila i hoʻohanaʻia he mea olakino maikaʻi, a he meaʻai nui loa. Celery,'ōlele'alele, a me nā'ōmato i kāpiʻia i loko o ka huaora a me nā meaʻai a me ka fiber.
Ka mea e pono ai
- 8 oz. puhi
- ʻo ka mīmoa mīkini , i hoʻopiliʻia i loko o ka hapalua 2 inihi
- 8 oz. ka iwiʻole, nā'ūhā'āpana'alaʻula, iʻokiʻia i mau'āpana'āpana
- 1 Kaomiʻaila canola
- 1 ka 'ōmakai'iela
- 1/2 kīʻaha
- pepaʻalani
- 1 'ōlapa minas
- 1 Nānā hou koume
- 1 1/2 kīʻaha
- ka laikiʻaila lōʻihi
- 2 kahe o nā moa moa
- 1 28-no. Hiki iā ia ke kālai i nā walaʻau,ʻole i kāpaeʻia
- 1/4 tsp paʻakai
- 1/4 tsp honua pepaʻeleʻele
- 1/8 tsp ka honua ulaula
- Pākē ka'ōpala
Pehea e hana ai
1. I kahi umu pele nui, waiho i ka moa moa a me ka moa ma luna o ka mahana-wela wela. E pīpī i ka pī me kaʻaila kuhiʻole e hana ai i kēia mea iʻole e pipili ka moa a me ka kui i ka pā. Holomua i kaʻiʻo a me ka kui i loko o ka pā, a hoʻomau i ka kuke a hiki i ka wā e'āmaʻomaʻo ai ke koko, aʻaʻole ka māmā i ka moa i loko. Ke hoʻomohalaʻia ka moa a me ka'ōmole, e wehe a hoʻokaʻawaleʻia.
2. E hoʻomoʻi i kaʻaila canola i ka pā, a kuke i ka mea kanu, ka'ōmaʻomaʻo, a me ke kāleka no 3-5 mau minuke, a maʻa wale. E hoʻomoʻi i kāu pākuʻi a me kou laiki, a kuke i 3 mau minuke. E hoʻomaha i ka moa moa, nā'ōmato, ka paʻakai, kaʻeleʻeleʻeleʻele, a me ka pepaʻulaʻulaʻula.
3. E uhi, a e kuke i 20 mau minuke, a hiki i ka napoʻana o ka wai. E hoʻomoʻa i ka'ōpuni, a hoʻomoʻa i nā minima 3-5, a'ōmaʻomaʻo keʻokeʻo.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 393 |
| Ka nui o ka momona | 12 g |
| Ka momona | 3 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 152 mg |
| Sodium | 773 mg |
| Nā Carbohydrates | 41 g |
| Fiber Dietary | 3 g |
| Pāmua | 29 g |