ʻO ka momona momona a me ka meaʻai

ʻOiaiʻaʻole he momona o nā'ūhā moa e like me nā ū o ka moa, ua kūpono lākou no ka mea kuke i ka mea kuke,ʻoiai e hoʻomoʻa. Pono e koho i nā'ūhāʻulaʻula liʻiliʻi a eʻoki i kekahi mea momona ma mua o ka kukeʻana.

ʻO ka lawelaweʻana: Calories 271, calories mai ka nalu 46, 5k mau momona (noho 1.1 mau), cholesterol 94mg, sodium 163mg, carbohydrate 29.4g, fiber 6g, protein 26.9g

Ka mea e pono ai

• 1 'ōlaku ka liʻiliʻi (ka'āpana liʻiliʻi)
• 1 nui
• leek (' āpana keʻokeʻo wale nō, hoʻomaʻemaʻe a hoʻopiliʻia)
• 1 8-'ehukai'āhiʻoki ('āpope)
• 8 ounces
• 2'alalaʻulaʻula (iʻokiʻia i loko o nā pipi)
• 1 ka pūpū nui o ka meli (sliced)
• 1 kuakena moa (boneless, skinless)
• 1 15-'anea hiki keʻoki i nā kōmato
• 1/2 ka momona momonaʻole, kaʻaila meli-sodium
• 1 ka lauʻole
• 1/2 tsp hou thyme
• 1 lālā rosemary

Pehea e hana ai

1. ʻO kaʻene ma lalo a me nāʻaoʻao o kahi 4-quart ka wikiuki wikiō me kaʻailaʻole .
2. E waiho i nā mea kanu i loko o ka ipu.
3. Hoʻopili i nā hanena'āpana o ka momona momona aʻokiʻokiʻia i mau'āpana.
4. E hoʻomopala i ka moa i ka ipu, a me nā mea kanu, nā'ōmato a me ka moa moa.
5. E uhi a eʻaila ma kahi haʻahaʻa no 7 a 9 mau hola.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	284
Ka nui o ka momona	11 g
Ka momona	3 g
Ka momonaʻole	4 g
ʻO Cholesterol	63 mg
Sodium	258 mg
Nā Carbohydrates	24 g
Fiber Dietary	5 g
Pāmua	24 g

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