ʻO kēia'ōʻiʻo puaʻa ka mea kanu i nāʻuala a me nā kāloka. Hoʻopiliʻia ka puaʻa a me nā meaʻai i ka Crock-Pot a lohi wikiwiki i ka maikaʻi.
Ka mea e pono ai
- 2 paona kaukani'āpanaʻole (cubed)
- 1/4 kapu i ka palaoa
- 1 punetakai ka paʻakai
- 1 teaspoon mae 'ana koume ('opena)
- 1 teaspoon ka hua coriander (uaʻeha)
- 1/4 teaspoon pepaʻeleʻele
- 1 hiki i nā niʻania paona (15 mauʻonika, keʻokeʻo aiʻole keʻokeʻo, wai i hoʻopaʻaʻia)
- 4 pālaulau pīlapa (i hoʻopiliʻia i loko o 1/4 "paʻi,ʻulaʻula, keʻokeʻo keʻokeʻo, nā uala hou, a iʻole nāʻano hana'ē aʻe)
- 4ʻAla (medium)
- Kāleka 6 (ʻokiʻia i 4 mau'āpana)
Pehea e hana ai
ʻImiʻia nā momona iʻikeʻia mai ka puaʻa. Hoʻopi i nā pua puaʻa me ka palaoa e kāhu maikaʻi.
Hoʻohui i ka paʻakai, koume, ka hua corianderʻeha, a me ka pepa; mālama.
E hoʻohemo i ka wai mai nā beans i loko o ke kīʻahaʻelua kīʻaha; e hoʻopili i ka waiʻaila e hana i nā 1-1 / 2-kapu. Inā makemakeʻoe, hiki iāʻoe ke hoʻohana i ka moa moa ma kahi o ka wai.
ʻO nā hua kanu a me nā'āpana puaʻa i ka mea kuke kuke i keʻano o ka mea hoʻonaniʻana:ʻo ka hapalua o kēlā me kēia kīlaʻau,ʻaila, ka puaʻa, ka pi, a me nā kāloka.
E hana hou me nā lālā hou, ka puaʻa a me ka hoʻonāʻana i nā mea no kahi papa lua.
E ninini i ka wai ma luna; i ke kiko me ka wai.
E uhi a eʻaila ma kahi haʻahaʻa no 8 hola a iʻole ke kiʻekiʻe no 4 mau manawa a hiki paha i ka loʻi a me nā meaʻai.
Hiki iāʻoe ke like
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 783 |
| Ka nui o ka momona | 26 g |
| Ka momona | 9 g |
| Ka momonaʻole | 11 g |
| ʻO Cholesterol | 143 mg |
| Sodium | 1,647 mg |
| Nā Carbohydrates | 79 g |
| Fiber Dietary | 20 g |
| Pāmua | 59 g |