ʻO ka'ōlaʻi'ōmaʻomaʻa piha me ka Parmesan

ʻO ka ho'āʻoʻana i kahi poʻo poʻo o ka'ōpeluʻala i ka wela wela e hana i ka uhiʻana i ka caramelized e nui loa keʻono. Hāʻawiʻia kēiaʻano hoʻolāʻau zesty i ka kumini, kāleka, a me ka coriander me kahiʻailaʻaila a me ka wai lemoni no ka meaʻai maʻalahi a maʻalahi ka maʻalahi a me ke olakino. ʻO ka pīpīʻana o Parmesan i ka hopena o ka mahana ka puaʻaleʻaleʻa e hoʻonanea ka liʻulu i ka lihi, e hana ana i kahiʻano o kahi mea e hoʻoulu ai i ka'ūpī nani.

Hana maikaʻi kēia meaʻai me he meaʻai lā a iʻole no kaʻaina awakea i hui pūʻia me kahi salakeke'ōmaʻomaʻo. Ua kapaʻiaʻo ia he "meaʻaiʻai meaʻai,"ʻoiaiʻo ka mānoanoa o ka'āpana puaʻaleʻaleʻa aiʻole nā'āpana he mea ia e hoʻomaopopoʻia ai kahi'āpana iʻa. Hiki iāʻoe ke hoʻokaʻawale i nā kauwela no ka 'ai a steak aiʻole i kahi hui pū me ka meaʻanuʻu Worcestershire e hoʻomaʻamaʻa hou i nā meaʻono o ke kai. He mea maikaʻi kēia meaʻai ināʻoe (a iʻole kekahi lālā o kaʻohana) e ho'āʻo ana eʻoki i kaʻiʻoʻulaʻula.

Ka mea e pono ai

• 1 poʻo
• kapeluʻala
• 1/4 kaʻailaʻaila
• 1 lemon, hoʻonani a hoʻonaniʻia
• 1 punetune ka kumukū
• 1 punetēpē kelepona kaola
• 1 teaspoon ka'āpana coriander
• 2 teaspoons ka paʻakai
• 1/2 teaspoon'ōpū pepa maloʻo hou
• 1/4 kapu (1 i ka aune) i ka palaoa Parmesan hou

Pehea e hana ai

1. E ho ohu i ka umu a 400 F a me ka momona i kahi pepa liilii me ka aila. E hoʻokaʻawale.
2. Wehe i nā lau'ōmaʻomaʻo mai ka'ōpailapona a hōʻoki i kahi'āpana o ka waihona.
3. I loko o ke kīʻaha hanana, e pīpī pū me kaʻailaʻaila me ka zest lemon a me ka wai, ka kumini, ka lepo'eleka, coriander, paʻakai, a me ka pepa.
4. E hoʻohana i ka palahima a iʻole nā ​​lima e kau i ka marinade ma luna o ke poʻo o ka puaʻaleʻa. Hiki ke mālamaʻia i loko o ka pahu kukui ma loko o ka pahu kukui a hiki iʻekolu lā a hoʻohanaʻia me kaʻiʻo, iʻa, a me nā huaʻai'ē aʻe paha.

1. E kau i ka pēpēpona ma ka pepa hana palaoa a hoʻomapalaʻia a maloʻo ka lepo a māmā i ka'ōmole 30 a 40 mau minuke.
2. E hoʻomaha i ka'ōpiʻo no 10 mau minuke ma mua o kaʻokiʻana iā ia i loko o ka pahu a me nā'āpana momona. E lawelawe i ka mahana me ka pāpale Parmesan hou i kāpīpīʻia ma luna.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	147
Ka nui o ka momona	11 g
Ka momona	2 g
Ka momonaʻole	7 g
ʻO Cholesterol	4 mg
Sodium	903 mg
Nā Carbohydrates	10 g
Fiber Dietary	3 g
Pāmua	5 g

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