E hōʻoʻo paha iʻole aiʻoleʻole,ʻo kēia'āpana kumukūʻai i komo i ka momona o ka momona. ʻO ka hui pūʻana o ka moa me ka'ailala, kāloti, a me nāʻaila i loko o ka meaʻai momona he meaʻono ia i kēlā me kēia manawa o ka makahiki, akā ua maikaʻi loa i ka hoʻoilo.
Hiki iāʻoe ke hoʻololi i nā mea kanu i kēia mea maʻalahi inā makemakeʻoe. E hoʻopili i kekahi mau meaʻulaʻulaʻulaʻula, melemele, aiʻole ka'ōmaʻomaʻo'ōmaʻomaʻo, aiʻole e uluʻi paha i kekahi mauʻele uliuli E hoʻohana i ka pailaʻo Yukon Kelepona ma kahi o kahi kīlaʻulaʻula liʻiliʻi. E hoʻohana i ka broccoli ma kahi o nā kāloka, aiʻole e'ānai i kekahi zucchini'ōhiʻona aiʻole ka'ōmaʻomaʻu kauwela kōmaʻomaʻo.
Hiki iāʻoe ke wehe i kaʻili o kēia moa ma mua o ka kukeʻana inā makemakeʻoe. I kēlāʻano, mai hoʻomāmā muaʻoe i ka moa. E kāpīpī wale i nā'āpana me ka paʻakai a me ka pepa a hoʻokomo i ka kuke kuke ma hope o ka pauʻana o nā huaʻai. ʻO ka mea e hoʻemiʻia ka momona o kēia papahele ma kahi o 30%'ē aʻe.
E lawelawe i kēia mea maʻalahi me ka'ōmaʻomaʻo'ōmaʻomaʻo i hoʻouluʻia me nā hauhaʻi a me nā meaʻalani i paʻiʻia, a me ka mīkini pale huapalaa. E hoʻouka i kahi aniani nani o ka wainaʻeleʻele no ka meaʻaiʻono.
Ka mea e pono ai
- 4 paona paona, iʻokiʻia i loko o nā'āpana hana
- 1 teaspoon ka paʻakai
- 1/4 teaspoon pepa
- 2 hui pūʻailaʻaila
- 2 paona liʻiliʻi
- ʻo kaʻuala'ulala , kaʻoki
- 1 (16-ounce) pēpē pēpē
- 1 kaʻiki, kahiʻoki
- 3 cloves kele, minced
- Hiki i ka'anea ke kaumaha i ka meli kalo
- 1 ka'ōmoleʻono
- 3 punetēponi ka pua nani
- 3 punetēpuni ka meli
- 3 punetēpō
- 1 teaspoon mae
- kou lau
Pehea e hana ai
E kāpīpī i ka moa me ka paʻakai a me ka pepa. E puhi i kaʻailaʻoliva ma kahi laumeʻa nui ma luna o ka mahana a me ka momona ka moa, kaʻili o kaʻili i lalo, aʻeleʻele kaʻili, e hoʻohuli pinepine i nā'āpana me nā kui.
I kaʻehā 4 a 5 mau ka mea kuke kuke , waiho i nāʻuala, kāloka, kahiʻiki, a me ke kāleka. I luna me ka moa.
E pīpī i ka moa moa ma luna o nā mea a pau. E uhi i ke kuʻi koko a hoʻomoʻa i kahi haʻahaʻa no 8 a 9 mau hora a pau ke kuke i ka moa i 165 ° F.
I loko o kahi kīʻaha, hoʻonākoakoa i kaʻaila kawa,ʻo ka meli, ka meli, ka palaoa, ka pepa, a me koume a hiki i ka hoʻopiliʻana. E hoʻonā i kaʻaila kirimomi i loko o ka mīkoi i loko o ke kuʻi koko a hoʻololi i ka wela i luna. E 'ai no ka 15 mau 20 mau minuke, e ulu pinepine ana, a hiki i ka wa e paʻa ai ka mila.
Nānā: ʻAʻohe 41 momona o ka momona ma kēiaʻanoʻai. Ua helu au i kaʻike pono i ka hoʻohanaʻana i ka NutriBase 7.0, kahi helu heluʻai waiwai e hoʻohanaʻia e nā meaʻai.
Ma ka lawelaweʻana, me kaʻiliʻole o ka moa:
650 calories
21.70 kaona o nā momona
30% momona
200% DV Vitamin A
30% NĀ Vitamin C
Heluʻia me ka NutriBase 7.0
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 836 |
| Ka nui o ka momona | 41 g |
| Ka momona | 12 g |
| Ka momonaʻole | 17 g |
| ʻO Cholesterol | 207 mg |
| Sodium | 635 mg |
| Nā Carbohydrates | 48 g |
| Fiber Dietary | 6 g |
| Pāmua | 66 g |