ʻO kēia ka māmā a me ke alalahi e hoʻomākaukau ai i nā umauma momona a me nā mea momona. E hoʻomaʻamaʻa iā lākou me ka wikiwiki a me ka wikiwiki a me ka leʻaleʻa me kāu punahele punahele. No nā hualoaʻa maikaʻi loa, e ho'āʻo i ka hoʻopiliʻana i ka moa a kokoke i ka hapalua o ka mānoanoa ma ka uhiʻana i ka pahikoʻu a me ka hoʻohanaʻana i kahi kīhini mallet aiʻole pine pine. Mālama kēia i ka marinade e komo pono.
Ka mea e pono ai
- 4 iwi momona a me nā ū waiū
- 2 punetēpuni / 30 mL
- aila olila
- 1 punetuni / 15 mL wai wai lemon
- 1 punetuni / 15 mLʻo kahi
- hou koume aiʻole 1 teaspoon mae wale koume
- 2 cloves keleka mined
- 1/2 teaspoon / 2.5 mL ka paʻakai moana
- 1/4 teaspoon / 1.75 mL pepaʻeleʻele
Pehea e hana ai
1. E hui pū i kaʻaila, ka wai lemon , thyme, ka paʻakai, ka pepaʻeleʻele a me ke kāleka i loko o ke kīʻaha. E waiho i ka moa i loko o kaʻekeʻeleʻele me ka uhi. E'ake i kaʻeke a hoʻokuʻu i ka moa e marinate i loko o ka pahu hau no nā hola 1-4.
2. Pākuʻi mua no ka mahana wela. E kau i ka moa ma ke kuke a kuke no ka 12-14 mau minuke, e huli i ka hapalua o ka manawa kuke. E hoʻolei i kekahi marinade i koe. Pono nā umauma'ōpiopio e hōʻea i kahi mahana palekana o ka 165 dekelē ma kahi'āpana ma mua o ka noʻonoʻoʻiaʻana o ka hoʻomaʻemaʻe maikaʻiʻia.
Ke hiki a hiki i kēia mahana, hoʻokuʻuʻia mai ka wela, e kau ma luna o kahi pāpale a hoʻomaha i kaʻiʻo no kekahi mau minuke ma mua o ka lawelaweʻana.
3. E paʻi a hana i nā paʻi a me nā sala. ʻO kēia mau māmā moa i hoʻomaʻemaʻeʻia no ka hoʻomaʻemaʻeʻana i nā meaʻai, nā mea nui kiʻekiʻe, a me nā meaʻai momona.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1305 |
| Ka nui o ka momona | 77 g |
| Ka momona | 21 g |
| Ka momonaʻole | 33 g |
| ʻO Cholesterol | 418 mg |
| Sodium | 694 mg |
| Nā Carbohydrates | 12 g |
| Fiber Dietary | 1 g |
| Pāmua | 133 g |