He mea maʻalahi kēia'ōlaʻi pua puaʻa me ka meaʻalani i ka hoʻomākaukau a me ka momona. E lawelawe i kēia puaʻa me kāu punahele punahele a me nā greens a me ka laiki i hoʻomapalaʻia i ka wela. ʻO ka'ōmaʻomaʻo he mau hua'alaʻula hou a me nāʻalaniʻalani mandarin.
ʻO ka palupalu'ōpiopio he kī liʻiliʻi a maʻalahi a maikaʻi loa e lawelawe me kahi meaʻono a me kaʻono. E maloʻoʻo Tenderloin i ka wā i hoʻouluʻia, pēlā e nānā iā ia mai kēlā manawa i kēia manawa me kahi meaʻai wela.
E lawelawe i nā mea'alamene i ka palaoa me ka laiki me ka laiki a me ka saladi a me ka huaʻala.
E nānā hoʻi
Ka mea e pono ai
- 2 nanea o ka puaa (e pili ana i 3/4 a 1 paona pakahi)
- 2 nā koleka nui
- 1/2 teaspoon cumin (honua)
- 1/2 teaspoon thyme
- 1/2 teaspoon meramona
- 1/2 teaspoon allspice (honua)
- 1 pākī kāpili (honua)
- 1 i 2 teaspoon kaʻaila
- Kōʻano: ka paʻakai a me ka pepaʻeleʻele eʻono ai
- 12 i 16 mauʻonika aunece (ke kau a me ka hauʻumeʻa)
- 12 ounce mandarin oranges (1 hiki, paʻipa ma ka syrup a me ka syrup maoli)
- 1/2 ke kō
- 1ʻalani (wai a zest)
Pehea e hana ai
- ʻO ka umu hehi i 425 F. Kaʻaila māmā i ka pā.
- E hoʻonui i ka momona o ka momona mai nā mea momona puaʻa a hoʻohemo i ke kīʻaha. *
- Mākī a mīkini i ke kālaʻi a hui me ka cumin, thyme, cinnamon, allspice, a cloves; hui pū me 1 teaspoon 2 o kaʻailaʻaila. E kaomi i kaʻaila a me ka mea'alapuni i nā lawelawe puaʻa puaʻa. E hoʻolālāʻia no kahi 20 a 30 mau minuke, aiʻole a hiki i ka hōʻeaʻana i ka mahana wela ke ea he 145 ° F (62.8 ° C).
- I kēia manawa, i loko o kahi kōmaʻa, hoʻohui i nā kiliana, nā huaʻalani mandarin a me ka syrup, ke kō, a me ka waiʻalani a me ka wai. E lawe mai i kahi maʻi. E ho'ēmi i ka wela a hoʻokuʻu no kahi 8 a 10 mau minuke, a hiki i ka wā i paʻipaʻi ai nā huakoki a ua mānoanoaʻia ka pāpale.
- Ka pipi i kekahi mau meaʻalani ma luna o nā mea momona puaʻa a hoʻomoʻa i ka puaʻa no 5 mau minuke. ʻO ka heat i hoʻonani i ka huaʻalani e lawelawe me ka pua puaʻa.
- E hoʻomaha i ka puaʻa no 5 mau minuke ma mua o ka paʻiʻana.
*ʻO ke kalakila ka membrane ma waho o ka puaʻa. He mea paʻakikī ia a hikiʻole ke noho i ka manawa e puhiʻia ai ka puaʻa. No ka weheʻana, e hoʻokomo i ka piko o ka pahiʻoi aku ma lalo o kaʻili e like me 1/2 'iniha mai ka hopena o ke aloha. E kaomi i ka pahi, e pākuʻi iki ka maka i luna, ma ka lōʻihi o ka puaʻa a hiki i ka hopena, e paʻa ana i ka lole'alaʻula aʻokiʻoki. E hoʻopau i kahi'āpana 1/2-mīkini i waihoʻia ma luna. Mai mālama eʻoki i kaʻiʻo.
** E like me ka USDA,ʻo ka mahana wela no ka puaʻa he 145 F (62.8 C).
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| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 866 |
| Ka nui o ka momona | 15 g |
| Ka momona | 5 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 189 mg |
| Sodium | 240 mg |
| Nā Carbohydrates | 121 g |
| Fiber Dietary | 5 g |
| Pāmua | 67 g |