Hiki ke hoʻohanaʻia kēia umauma mīkini māmā ma kēiaʻano meaʻai me nā meaʻai i hoʻouluʻia a iʻole i kāheleʻia a hoʻohanaʻia i nā salama.
Ka mea e pono ai
- 4 nā waiū moa, boneless a me kaʻili
- 2 punetēpuni / 30 mL
- aila olila
- ʻO ka wai o 1 lemon
- 1 punetuni / 15 mL, rosemary hou, kahiʻokiʻoki loa
- 1-2 cloves keleka, minced
- 1/2 teaspoon / 2.5 mL ka paʻakai moana
- 1/2 teaspoon / 2.5 mL pepaʻeleʻele
Pehea e hana ai
- E kau i nā umauma mūmā i loko o kahi pālaki pāpapa pāpāliki aiʻole ke kālekaʻeleʻele maʻamau.
- E hoʻohui i ka rosemary, keleka, ka pepaʻeleʻele, kaʻailaʻaila, a me ka paʻakai ma loko o ke kīʻaha.
- E pīpī i ka moa, e uhi aiʻole sila, ae kau i loko o ka pahu kukui no 30-45 mau minuke.
- ʻO ka grill preheat no ka mahana wela. E kau i ka umauma mīlū ma kahi'āpana'awaina i hoʻouluʻia me kaʻaila a me ka kuke no 7 mau minuke ma kēlāʻaoʻao. Hiki i nā manawa ke loli keʻano o ka māmā a me ka nui o ka umauma moa.
- Ke hiki i ka moa i kahi mahana wela o 165 dekel, e hoʻokuʻu i ka wela a lawelawe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1309 |
| Ka nui o ka momona | 77 g |
| Ka momona | 21 g |
| Ka momonaʻole | 33 g |
| ʻO Cholesterol | 418 mg |
| Sodium | 694 mg |
| Nā Carbohydrates | 13 g |
| Fiber Dietary | 2 g |
| Pāmua | 134 g |