ʻO ke kīkōkō Italian Itūnoa a me Peppers he meaʻono a maʻalahi kahi meaʻai e kuke ana i ka lā a pau e hana anaʻoe i nā mea'ē aʻe. He mea nani ia e hoʻi mai i ka home. Hiki iāʻoe ke lawelawe i kēia me ka pasta māla maikaʻi a i ka raiki, aiʻole e waiho wale i loko o kahi pola nui a eʻeli i loko.
Ua hanaʻia ka hausaise Italian i loko o nāʻanoʻelua: he wela a me kaʻoluʻolu (aiʻole ka mālie). ʻO ka'ōpala o nā meaʻelua he aneane like ia, me ka hoʻohanaʻana i ke basil, ka lauka, ka pāhiri, paprika, fennel, a me ka oregano, akāʻo kaʻano wela ke hoʻohana nei i nā'ōmole ula. Hiki iāʻoe ke hoʻohana i nāʻanoʻokoʻa sousa i loko o kēiaʻano meaʻai inā makemakeʻoe. He mea nani ka pīpī Polish, aʻaʻole ponoʻoe e holoi i ka mea ma mua o ka hoʻonuiʻana i ka mea kuke.
E lawelawe i kēia kīʻaha me ka laiki lapalapa wela i hoʻomaʻamaʻaʻia i ka'ōniu nani. ʻO kahi'ōmaʻomaʻo'ōmaʻomaʻo i hoʻouluʻia me nā hauhaʻiʻalani a me nā'ōmaʻa o ka avocado he meaʻai maikaʻi loa ia. ʻO kekahi poʻe i kāwili i ka palaoa a me ka mea'alalaina e hoʻonā i kahi nani a me kaʻokoʻa. No ka meaʻai, hāʻawi i kahi kāleka kekele a iʻole ka paʻi mai ka mea kuke mai. Eʻoluʻolu i nā kaʻina.
Ka mea e pono ai
- 2 paona paina 'ana a i' ole ka wela Italian i likeʻole
- 2ʻelima kaumoku, iʻokiʻoki
- 1'alaniwi'oniwi kala,ʻokiʻia i loko o 2 mau'āpana
- 1 pepa'ulaniʻulaʻula,ʻokiʻia i loko o 2 mau'āpana
- 1 mau huaʻonika lemona,ʻokiʻia i loko o 2 mau'āpana
- 2 lau
- 4 cloves keleka, minced
- 1 (14 'aunema) hiki ke kālai i nā tōmato, kahiʻole
- 1 (6 ounce) hiki ke kōpena ke kōmato
- 1/2 kapu wainaʻulaʻula a wai paha
- 1'eneʻena punahele i paʻiʻia
- 1/2 teaspoon me nā lau oregano
- 1/2 teaspoon ka maloʻo
- nā kumu basil
- 1½ teaspoon ka paʻakai
- 1/8 teaspoon pepa keʻokeʻo
Pehea e hana ai
Eʻai i ka lole i loko o kahi kapuahi kaumaha ma luna o ka mahana wela a hiki i ka pale, a hoʻololi pinepine.
E kau i ka hapalua o nā aniani ma lalo o kahiʻehā quartckpot, a laila e hoʻohui i ka hapalua o nā pepa. E hoʻomoʻi i nā'ōmole'alaʻula, a laila, ke koena o nā'ālika a me nā pepa. E hoʻomoʻi i nā lau ākea a me ke kāleka.
E hoʻohui i nā'ōpiopio i hoʻopiʻiʻoleʻia, ka paʻipato, ka wainaʻulaʻula, ka paʻi, oregano, basil, paʻakai, a me ka pepa i loko o ka skillet a hui maikaʻi i ka hui.
E ninini i kēia kōpiko maʻamau ma luna o ka meaʻai i loko o ke kuʻi koko.
E uhi i ka mea kuke kuke a kuke ma kahi haʻahaʻa no 7 mau hora a hiki i ka 165 ° F ma kahi meaʻai wela. Wehe a haʻalele i nā lau kai.
Eʻai i ka iki; i kēia manawa hiki iāʻoe ke hoʻonui i kekahi o nā mea kanu inā makemakeʻoe. Hoʻokumu ka mea kukeʻai i ka mea kanu o nā mea kanu, no laila ka manawa eʻono ai ma mua o kou lawelaweʻana.
E lawelawe koke i ka laiki a me ka paʻi paʻu.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 330 |
| Ka nui o ka momona | 22 g |
| Ka momona | 7 g |
| Ka momonaʻole | 9 g |
| ʻO Cholesterol | 57 mg |
| Sodium | 696 mg |
| Nā Carbohydrates | 21 g |
| Fiber Dietary | 4 g |
| Pāmua | 15 g |