ʻO nā pepa beleʻai i hanaʻia i ka meaʻaiʻono i kēlā me kēia lā me kahi huamele i hoʻopiliʻia a me ka mīpī a me kaʻaila. ʻO ka hoʻopihaʻana i kēia hōʻailona kūikawā me ka pipiʻai a me ka laiki. No ka mea,ʻaʻole iʻulaʻulaʻia ka pipi o ka honua ma mua o ka hoʻokomoʻiaʻana i nā pepa, pono loa ia (85/15 a 90/10). E hoʻopili hou i ka pipi o ka honua me nā kuhukū āpau honua no kahi kohoʻoi.
ʻO kēia mea hoʻonanea-a-ʻoiaʻiʻo kahi mea punahele i kaʻohana, a nui ka poʻe e noʻonoʻo i ka pāʻina kahi meaʻai hoʻomaha. E hana i kēia mau mea'alahi me kaʻike i ke kumu e mahalo nuiʻia ai ke kīʻaha!
Ka mea e pono ai
- 6 nā pepaʻoniʻoniʻulaʻula (nui, a koho paha i kahi hui o nā lau)
- 1'eneʻena kapuni
- 1'eneʻena kōpune-ʻo kaʻailaʻaila poni
- 1/2 kīʻaha'okila
- 1/2 kaʻi
- 1 (14.5-ananea) hiki ke kālai i nā tōmato
- 1 (8-ounce) hiki ke kanai ke kōmi
- 1 kahiki'ōpala (ʻokiʻia a mīkini)
- 1 teaspoon dried oregano
- 1/2 teaspoon Basil maloʻo
- 2 teashi paʻakai (
- i māheleʻia )
- 1/2 teaspoon'āina pepaʻeleʻele (māheleʻia)
- 1
- huahelu (i paʻi pinepineʻia )
- 1 1/2 teas
- 1 1/2 paona leanʻano pipi
- 1 1/2 'aila kahi laiki lōʻihi (iʻeliʻia)
- Kōmike: Hoʻohui i nā kāpiliʻoluʻolu (about 1/2 to 3/4 cup)
Pehea e hana ai
- Eʻokiʻoki i nā'ōpū o nā pepa bele a holoi iā lākou ma lalo o ka wai anuanu; eʻoki i nā mea kanu aʻokiʻoki i nā iwi keʻokeʻo, he meaʻawaʻawa paha ia. Eʻoki i kahi'āpana o nā kiʻekiʻe a hoʻokaʻawaleʻia. E kau i nā pepa i loko o kahi ipuhao nui a hoʻouhiʻia me ka wai paʻakai . E lawe mai i kahi maʻi; e ho'ēmi i ka mahana, uhi, a hoʻomehuka no 5 mau minuke. E puhi a hoʻokaʻawale.
- E hōʻalo i kaʻailaʻaila a me ka waiū ma ka laumeʻa nui ma luna o ka wela wela a hiki i ka wela o kaʻaila a he pulu ka wai. Hoʻopili i nā pepa bele'elihi (mai nā poʻo mai), kahiʻalani'akoʻa, a me ka meaʻaila i'ōniu no 5 mau minuke, aiʻole a hiki i ka manawa e loloa ai nā lau. E hoʻopili i ka mīkini paʻi kalo, ke kīmato, ke kālaka paʻi, oregano, basil, 1 teaspoon ka paʻakai, a me 1/4 teaspoon o ka pepa. E lawe mai i kahi hoʻomehana a kuke no kahi o 10 mau minuke.
- I loko o kahi pola nui nui, e hui pū i ka hua me ka 1 teaspoon o ka paʻakai, 1/4 teaspoon o ka pepa, a me Worcestershire sauce. E hoʻonā haʻahaʻa e hoʻohuiʻia; e hoʻokuʻu i ka pipiʻai, ka laiki i kīlaʻau, a me ka kīʻaha hoʻokahi o ka mea kanu mīmī. Hoʻohui maikaʻi.
- E puhi i ka umu a 350 F
- Hoʻokumu i nā pepa me ka waihona o ka meli ma ka honua a waiho i loko o kahi pan-e 13-by-9-by-2 -n. E ninini i ke koena o ka lokola ma luna o nā pepa paʻi.
- E puhi i nā pepa no kahi 45 mau minuke, a hiki i ka wa e hoʻomapala maikaʻiʻia ka meaʻai. Pono e kuke i kaʻiʻo i kēlā manawa nui, akā inā makemakeʻoe e hōʻoia, e nānā i ka mahana o loko me kahi thermometer heluhelu pākahi. ʻO ka'ōmaʻomaʻo maikaʻi loa he 160 F no ka pipiʻai, puaʻa, a keiki hipa paha, aiʻole 165 F no ka'ōkō a me ka moa.
Nā Manaʻo a me nā Variations
- ʻO nā mea i piha i ka mea i hoʻouluʻia me ka liʻiliʻi o nā kāpena chilū ma mua o ka hanaʻana a laila hoʻihoʻi i ka umu a hoʻokipa a hiki i ka paʻakaiʻana o ka hīnaʻi.
- E hoʻohana i nā paleleʻulaʻula a i nā pepaʻulaʻulaʻulaʻula, aiʻole i nā huʻu.
- Hiki ke hoʻohanaʻia i ka mīkini pupuhi a me ka moa honua e pani i nā mea a pau a iʻole kekahi hapa o ka meli meaʻai ma ka meaʻai. A iʻole e hoʻonui i kekahi puaʻa'āina'ē aʻe i ka pipi o ka honua.
- Hiki paha keʻokiʻokiʻia nā pepa i ka pae honua a hiki iʻelua hapa e hoʻopiha ai. ʻAʻoleʻoe e loaʻa i ka'alapuni'ē aʻe mai nā poʻo mai, akā, hiki iāʻoe ke'ānai i kekahi pepaʻeli.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 525 |
| Ka nui o ka momona | 20 g |
| Ka momona | 7 g |
| Ka momonaʻole | 8 g |
| ʻO Cholesterol | 141 mg |
| Sodium | 927 mg |
| Nā Carbohydrates | 47 g |
| Fiber Dietary | 7 g |
| Pāmua | 40 g |