He mea launa nui ia i kēia manawa, no ka hoʻomākaukauʻana a me ka baʻa. ʻOiai e hiki iāʻoe ke haʻi aku i ka inoa,ʻo ia kekahiʻano "pahinu" o ka mea kanu, i hanaʻia me nā laiki, nāʻuala, nā pipi a me nā huaʻai.
Manaʻoʻole e hoʻokuʻu i kaʻuala a hoʻonui i kahi kāloti aiʻole meaʻai'ē aʻe paha, e like me nā pīniʻeleʻele a me ka palaoa. Pākuʻi au i kahi kīhāpai o nā mīmī paʻu me ka wai a me ka'ōpēpopo aʻokiʻoki i ka wai i 3/4 kapu.
Ka mea e pono ai
- 2 punetēpuni
- kaʻaila aila
- 1 1/4 paona lean
- ka pipiʻai honua (ma kahi o 85% lean)
- ʻO ka paʻakai ka paʻakai
- ʻO kahi lepo maloʻoʻeleʻele eʻono ai
- 1 teaspoon paprika
- 1 kaʻaila lawaiʻa
- 3 pāpaʻi pipi
- 1/2 kīʻaha kahi laiki lōʻihiʻole
- 1 kaʻaila koli
- kāloti
- 1 ka 'ōmakai'iela
- 1 hiki ke kō mai ke kōpato
- 1 ka wai waiʻaila
Pehea e hana ai
- Butter he 2 1/2-quart baking dish. E puhi i ka umu a 300 F (150 C / Gas 2).
- E hoʻonā i kaʻailaʻaila ma kahi pale nui ma luna o ka mahana wela. Eʻai i ka pipi o ka honua, e hoʻonāukiuki, a hiki i ka'ōʻeleʻele aʻaeʻole ka maloʻo.
- Hoʻopihapihi me nā paʻakai, ka pepa, a me ka paprika, ka papaʻi i nāʻaila, ka meli o ka honua, a me ka pīlaʻauʻuala, ka raiki, kāloti, a me ka makale.
- E hoʻohui i ka mīpena me ka waiʻaila a nininiʻia ma luna o ka pahu.
- E uhi a e hoʻomoʻa i 300 F no 3 mau hola.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 579 |
| Ka nui o ka momona | 24 g |
| Ka momona | 7 g |
| Ka momonaʻole | 12 g |
| ʻO Cholesterol | 126 mg |
| Sodium | 255 mg |
| Nā Carbohydrates | 45 g |
| Fiber Dietary | 5 g |
| Pāmua | 45 g |