Hoʻopiʻia kēia mau saʻahū umaumaʻai me nā pepaʻalani i puhiʻia me kaʻala a me ka lau naheleʻala. He hele nui i ka meaʻai no kaʻahaʻaina wikiwiki wikiwiki.
Ka mea e pono ai
- 3 mau moa (boneless, skinless)
- 2 bele pele (ulaʻula)
- 3 mau'ōmato (paʻipaʻi)
- 3 ounces arugula
- ʻEono paona (aiʻole he 12 pōpō berena)
- No Marinade:
- 1 teaspoon Worcestershire sauce
- 1 teaspoon ka vineka waina
- 2 hui pūʻailaʻaila
- 1 punetēpō pepaʻeleʻele
- 1 ka'ōmole'okena (minced)
- 1 teaspoon ka paʻakai
- 1/2 kapune pepaʻeleʻele
- No Aioli:
- 1/2 kaomi mayonnaise
- 1/4 kapuʻo Dijon pua
- 1 punetune hou koume
- 2 teaspoonsʻailaʻaila
- 1 i ka paʻakai
- 1 paʻi pepa
Pehea e hana ai
1. Hoʻopili i nā umauma o ka moa a hiki i kaʻeleʻele 1 iniha. Eʻokiʻoki i ka umauma iʻelua mau'āpana like. E waiho i loko o kaʻeke ulaula. Hoʻohui i ka marinade i loko o kahi'ilika a me ke aniani (ke kīʻahaʻoleʻia). E ninini ma luna o nā moa moa e hoʻomaopopo pono i ka uhiʻia. Kaʻeke pīpeʻa aʻae i ka moa e hoʻokahe i ka pahu kukui no 30 mau minuke i 2 mau hola.
2. E hoʻomākaukau i ka lilia ma ka huiʻana i ka mayonnaise,ʻo ka mīmoa, koume, kaʻaila, ka paʻakai, a me ka pepa.
E uhiʻia ke pola me kaʻili pale a me ka hale kūʻai i loko o ka pahu hau a hiki i ka manawa e hoʻohana ai.
3. E holoi, hoʻomaloʻo aʻokiʻoki i nā pepa bele i ka hapa. Wehe i nā'ōpala a me nā hua kanu. Eʻoki i ka hapakolu a me kaʻaila.
4. Ka hana mua. Wehe i nā umauma moa mai keʻeke a hoʻolei i ka marinade. ʻO ka umauma mīkī ma kahi mahana no kahi o 5 a 6 mau minuke ma kēlā me kēiaʻaoʻao. E hōʻoia no ka lopa (keʻano o loko o ka 165 degrees F.) ma mua o ka weheʻana mai ka pahu. Wehe i nā'āpana a kau i kahi pāpale. ʻO ka halelewa me kahi pāpale e hoʻomaha ai.
5. E waiho i nā pēpē pepa ma luna o ka palaoa a me ka kuke no 2-3 mau minuke ma kēlā me kēiaʻaoʻao. E nānā no ka puhi. Pono nā peppers e palupalu akā mau nō naʻe i kahi crunch. Laweʻia mai kaʻaila a hoʻomaha no kekahi mau minuke ma mua o ka paʻiʻana i nā'ōpana lahilahi. Eʻoki i ka moa i loko o nā'āpana.
6. Hōʻawe pūpū i ka manawa e wela ana ka moa. E waiho i ka moa i nā'āpana i hoʻolālāʻia aiʻole e paʻi. ʻO nā kiʻekiʻe me ka aioli, nā'ōmaʻoma, nā pepa bele a me nā rau arugula.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 880 |
| Ka nui o ka momona | 56 g |
| Ka momona | 13 g |
| Ka momonaʻole | 22 g |
| ʻO Cholesterol | 217 mg |
| Sodium | 551 mg |
| Nā Carbohydrates | 22 g |
| Fiber Dietary | 4 g |
| Pāmua | 70 g |