ʻO kēia meaʻono a me ka momona he meaʻono maikaʻi o nā'āpana'āpana maloʻo a me kaʻiʻo i kāpīʻia me ka'ō'ō, ke kinamona, kaʻili, a me ka pepa. Huluʻia nā'alemona a me nā hua'anamera ma luna o ka mea male e like me ka hoʻolimalimaʻana. He meaʻoluʻolu a maʻalahi hoʻi ka hana, he meaʻai maʻamau Moroccan ia e hana like me kaʻaina awakea a i ka meaʻai kūpono.
ʻO ka manawa hoʻolālā, no kahi mea kuke i ka pahu hana; e pālua i kēia manawa inā e hoʻomākaukau i kahi ipu hana. Inā hoʻohanaʻia ka manine seramiki a lepo paha , e hāʻawi iʻekolu hola e hoʻolālā ai i ka manawa.
Ka mea e pono ai
- 1 kg (2 lb. 3 i) ke keiki hipa a me ka pipi paha, eʻokiʻoki i nā'āpana 2- aʻekolu paha
- 2ʻaila a me ka meaʻono loa
- 3 'aila o ke kālaka, kāomiʻia aʻokiʻoki paha
- 1 teaspoon ka paʻakai
- 1 teaspoon ginger
- 1 teaspoon pepa
- 1/2 teaspoon nā kānana keʻakeʻa, ua'ōwili
- 1/2 teaspoon turmeric (aiʻole 1/4 teaspoon ke kahawaiʻeleʻele Moroccan)
- 1/2 teaspoon Ras el Hanout (kō koho)
- 1 aiʻole 2 mau'āpana liʻiliʻi 3 "o ka lāʻauʻonika
- 1/4 kaʻailaʻaila
- 1/4 kīʻaha aila aiʻole ka waiū
- He liʻiliʻi liʻiliʻi o nā'ōpuʻu cilantro, i nakinakiʻia i kahi'āpana
- 1 'ōpala i nā'āpana'āpana maloʻo
- 3 punetēpuni ka hulu a me ka meli
- 1 teaspoon meramona
- M? Lima o nā 'amama iʻala ((koho)
- 1 i ka 2 teaspoons nā tsaba Sesame (kohoʻia)
Pehea e hana ai
- I loko o kahi ipu hao nui a mea pani paha, e hui pū me nā'ālika, ke kāleka, nā meaʻala, a me nāʻaila. ʻO Brown kaʻiʻo no nā minuke he nui ma luna o ka mahana wela.
- E hoʻonui i 2 mau kīʻaha wai a me ka cilantro. Ma luna o ka wela, lawe mai i kaʻiʻo a me nā wai i ka wikiwiki.
Ka hana hana kuke. E uhi paʻa a hoʻomau i ke kaʻa a hoʻonā a paʻa. E ho'ēmi i ka wela i ka mean, a me ka kuke me ka pihi no 45 a 50 mau minuke.
Ma kahi hapalua o ka kuke, hoʻoneʻe a mālama i 1/2 kapu o nā wai. Ma hope o ka kukeʻana o kaʻiʻo, hoʻokuʻu i kaomi a hoʻokuʻu i ka mihī, weheʻoleʻia, a hiki i ka nui o kaʻaila a me kaʻaila.
ʻO keʻano o ka paila. E uhi a hoʻomehana i kaʻiʻo ma luna o ka mahana wela no ka 2 a 2 a me ka 1/2 mau hora, a hiki i ka manawa eʻoluʻolu ai kaʻiʻo a nalo koke mai ka iwi. Ma kahi hapalua o ka kuke, hoʻoneʻe a mālama i 1/2 kapu o nā wai. Inā pono, e hoʻomoʻi i kahi wai nui o ka wai i ka wā eʻai ai e pale i kaʻai mai ka hōʻinoʻana. Ke hoʻomoʻaʻia kaʻiʻo, e ho'ēmi i kaʻaila a hiki i ka nui o kaʻaila a me nāʻaila.
Clay ma keʻano kaulike. E kisi i kekahi o nā anetona ma mua o ke kāpiliʻana iā ia, a kau i nā'āpana o ka'āpana i lalo o ka tagine. E hoʻokuʻu i kaʻiʻo me kaʻaila a me ke kālaka, ka paʻakai, kaʻaila a me nā meaʻala, a kau ma nā'āpanaʻonika. E hoʻomoʻi i ka wai, e uhi, a kau i ka malein ma kahi mahele ma luna o ka mahana wela. E hoʻokuʻu i ka mea maʻamau e hiki i kahi simmer (hiki ke lōʻihi i kēia manawa), a laila e ho'ēmi i ka mahana i ka mahana liʻiliʻi pono e mālama i ka simmer. Eʻae i ka mea maʻamau e kuke no kahi oʻekolu mau hola, aiʻole a hiki i ka manawa eʻoluʻolu ai kaʻiʻo a hoʻoemiʻia nā wai. Ma kahi oʻelua hola i ke kukeʻana, hoʻoneʻe a mālama i 1/2 kapu o nā wai.
E kāhua i nā'āpana. I ka manawa e kuke ai kaʻiʻo, e kau i nā'āpana i loko o kahi ipu liʻiliʻi a hoʻouhiʻia me ka wai. Hoʻomahu i nā'āpana'ōpala ma luna o ka mahana wela, kahi i uhiʻia, no ka 10 i 15 mau minuke, aiʻole a hiki i ke kele. E puhi i nā'āpana a hōʻomo i ke kōpaʻa (aiʻole ka meli), me ka kinamona a me ka 1/2 cup of reserved water from the meat.
E hoʻopili i nā'āpana'āpana no kahi o 5 a 10 mau minuke, a hiki i ka wā e noho ana lākou i loko o ka paʻakai kala.
E hookauwa. E kau i kaʻiʻo ma kahi pālahalaha nui (aiʻole e waiho i ka kumu o ka tagine). Ka pipi i nā'āpana a me ka syrup ma luna. Inā makemakeʻia, e hoʻoulu me nā'alemona .
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 738 |
| Ka nui o ka momona | 52 g |
| Ka momona | 16 g |
| Ka momonaʻole | 28 g |
| ʻO Cholesterol | 156 mg |
| Sodium | 134 mg |
| Nā Carbohydrates | 23 g |
| Fiber Dietary | 3 g |
| Pāmua | 44 g |