ʻO kēia mau'ōniwi'ūni i'ōnihi i ka'ūʻena, he momona liʻiliʻi,ʻeleʻele, a maʻalahi. No ke aha e pilikia ai i nā'āpanaʻokiʻoki a onionio i ka manawa e hana maikaʻi ai kēiaʻano kope? ʻO ka mea iʻikeʻia i kēia'ōniʻona'āniʻona palaoa,ʻo ia ka "Panko," i nā kāpili'apena Iapana, nā mea e hāʻawi i nā mīkini i māmā, a me keʻano o ka'ōwili.
Ka mea e pono ai
- 3 nui
- hua'ōmaʻa
- 3 tbsp. ka waiū
- ʻO ke kui o nā lāʻau
- 2 aniani nui (ʻulaʻula, i'eliʻokiʻia, i hoʻokaʻawaleʻia i loko o 1/2-i nā'āpana lahilahi)
- 1/2 kīʻaha palaoa (kumu-a pau, i hoʻonaniʻia me ka paʻakai a me ka lepo hou he pepaʻeleʻele eʻono)
- 3 i 4 mau kapu
- panko (nā kāpena'apena Iapana)
- 1 kaʻaila hinuʻaila
Pehea e hana ai
1. E ho opiha i ka umu a 450 F.
2. E pale i ka moa manu, ka waiū a me nā lāʻau cayenne i loko o kahi pāpaku. E hohola i nā pīpī i loko o ka papa kai pāpaʻu.
3. E hoʻomoʻi i nā'āpana'aʻoku i loko o ka pola nui nui, e pīpī me ka palaoa, a hoʻolei i ke kāʻei maikaʻi. Ke hana nei i nā pahu paʻi, e hoʻokomo i ka'āmeleʻalani ma mua i loko o ka huʻi iʻa a laila i loko o nāʻeke no ka uhi pono. Hoʻololi i ka pailaʻana.
4.
Eʻaʻahu keʻokeʻo i nā'āpana onionima me ka'ōwili. E kīʻaha no ka 12 a 15 mau minuke, a hiki i ka'ōniʻomaʻomaʻu gula aʻeleʻele a puni nāʻaoʻao. Hana i kahi wela.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 335 |
| Ka nui o ka momona | 6 g |
| Ka momona | 1 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 1 mg |
| Sodium | 535 mg |
| Nā Carbohydrates | 56 g |
| Fiber Dietary | 6 g |
| Pāmua | 15 g |