Hoʻokomo kēia mau'ōmaʻomaʻo i kaʻulaʻula,'ālaʻi paʻakikī o ka pāpale a lilo i meaʻoi aku ma mua o kāuʻele uliuli. Makemake au iā lākou me ka pololei, akā hana maikaʻi lākou i ka salakeke i hoʻopaʻaʻia aiʻole i hanaʻia ma luna o ka moena o nā lau lehua.
Ka mea e pono ai
- 1 paona
- nā'ōmaʻomaʻo'ōmaʻomaʻo
- 2 kanikani kālepa,ʻokiʻoki
- 1
- jalapeño chile , ka hua a me kaʻokiʻoki
- 2 Tablespoons lemon wai
- 1/3 kapu i nā'ōmole mīni hou
- 3 Pāpaʻi
- ʻO kaʻailaʻoliva wahine hou
- 1/4 teaspoon ka paʻakai nui
- 1/4 teaspoon ka'ōpū pepa maloʻo hou
Pehea e hana ai
- E hoʻomākaukau i kahi pola nui o ka wai hau a hoʻokaʻawale.
- E puhi i nā pīniʻeleʻele . E hoʻokuʻu koke iā lākou i ka wai kai. E lulu i nā beans a hiki i ka manawa eʻoluʻolu loa ai lākou. E'ānai loa iā lākou (makemake wau e'ōpala i kahi maloʻo me nā kāwele pepa). E kau i nāʻele keʻokeʻo i loko o kahi pāpaʻu pāpā.
- I ka mea e hoʻonomiʻia, e hoʻopili i ke kālani, jalapeño, a me ka wai lemon. E hoʻomoʻa i ka mint, i kaʻaila, ka paʻakai, a me ka pepa a me nā mea a pau a hiki i ka wa e maʻemaʻe ke paʻi.
- E ninini i kaʻaʻahu ma luna o nāʻele uliuli a hoʻoulu i nā piʻa e hōʻaʻahu pono iā lākou me ke kapa. E noho nā beana i lalo o 30 mau minuke i ke ana mahana ma mua o ka lawelaweʻana a i ka uhiʻana i ka pō a uhi. (E hoʻomaopopo, i ka wā e maloʻo ai a hoʻokuʻuʻia ai e luhi i ka pō, e lilo ana nā pīni i kekahi o ko lākou'ōmaʻomaʻo'ōmaʻomaʻo;
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 295 |
| Ka nui o ka momona | 11 g |
| Ka momona | 2 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 159 mg |
| Nā Carbohydrates | 41 g |
| Fiber Dietary | 12 g |
| Pāmua | 10 g |