E koli i kā kāleti iʻeleʻele a lahilahi paha no kēia kīʻahaʻaoʻao Moroccan. Hoʻopihaʻia nā kāloti a hoʻohemoʻia i loko o ka wai'aunu zesty i hanaʻia mai harissa , ka wai lemon, kāleka, kaʻoliva a me nā meaʻala. E lawelawe i nā kāloti i ka mahana a me ke anu.
Ka mea e pono ai
- 1 1/4 paona / 500 grams kāloka hou
- 5 hui punaʻailaʻaila (aiʻole kaʻaila hinu)
- 3 aiʻole 4 mau'ōpuni kāpili (kahi iʻokiʻia)
- 2 punetēpō wai wai lemon
- 2 punetēpō pāʻani (kahi hou aʻokiʻoki)
- 1 teaspoon
- harissa
- 3/4 teaspoon cumin
- 3/4 teaspoon paprika
- 1/2 kaʻina nakai (aiʻole eʻono ai)
Pehea e hana ai
- Peel aʻokiʻoki i nā kāloti e like me kaʻeleʻele a lahilahi paha e like me kou makemake. (Makemake au iā lākou i hoʻopalapalaʻia.)
- E kau i nā kāloti i loko o ka ipu, e uhi me ka wai anuanu a lawe mai i kahi maʻi. E hānai i nā kāloti a hiki i ka manawa eʻoluʻolu ai akā paʻa mau no ka paʻaʻana. E puhi, a laila e uhi koke i nā kāloti me ka wai anuanu e ho'ōki hou i ka kukeʻana. E hou hou.
- I loko o ka ipu lawaiʻa aiʻole kaʻulaʻula, eʻoluʻolu e hamo i nā'ōpala keleka i kaʻailaʻaila noʻelua aʻekolu mau minuke ma luna o ka wela wela. E hoʻolei i ke kāleka a hoʻonui i ka harissa, ka wai lemon, ka paʻi, a me nā meaʻala. E ho'āʻo e hoʻohui.
- E hoʻomoʻi i nā kāloti i ka wai marinade a hoʻokuʻi me kaʻoluʻolu e hui. Holo ma luna o ka wela wela noʻelua mau minuke, ae hoʻokuʻu i ka wela.
- E lawelawe i nā kāloti'ūlapa paʻipaʻi paha e mahanahana aʻoluʻolu paha.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 265 |
| Ka nui o ka momona | 18 g |
| Ka momona | 2 g |
| Ka momonaʻole | 12 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 398 mg |
| Nā Carbohydrates | 26 g |
| Fiber Dietary | 5 g |
| Pāmua | 4 g |