ʻO kaʻaʻahu ikaika o kēia mauʻualaʻulaʻula, he meaʻokoʻa a nani ia, aʻo ka cilantro a me ke kāleka i loko o kēia mauʻuala i hoʻomaloʻoʻia,ʻo ia wale nō ka nui o ke keʻa.
Nui nāʻano o nāʻuala'ulala,ʻo ia hoʻi ka Peruvian, Purple Fiesta, Purple Majesty, a me nā mea'ē aʻe. ʻO nā'alela pālahalaha i puka mai i nā maunaʻo Peru a me Bolivia.ʻAʻole paha i loaʻa i ka wā i hala, akā i kēia mau lā, hiki iāʻoe ke loaʻa iā lākou i loko o nā kumukūʻai nui.
E like me nāʻanoʻokoʻa'ē aʻe, ua kiʻekiʻe ka pālalapa i ka pāhare potassium, a ua like lākou me ka paʻakai Russet i nā calories, protein, a me nā kapena. He aha ka mea hana i ka'ulalaʻulaʻula mai kahi'ē aʻe (e pili ana i ko lākou nani nani) ko lākou mau mea antioxidant. Aia i loko o lākouʻehā mau manawa i nā antioxidants ke hoʻohālikelikeʻia me ka potato potatoes. Hiki i nā antioxidants ke hana i ka pāhana pāpona no ka hoʻohaʻahaʻaʻana i ke kahe o ke koko, a hiki i nā antioxidants ke kōkua i ke paleʻana i nā maʻi maʻi a me ka hoʻoikaika i ka pūnaewele kamepiula.
Ma muli o ka'ulalaʻulaʻula, he mākaʻuʻu kaʻina, heʻano maʻalahi lākou a paʻa i keʻano. Hiki ke hoʻohanaʻia e pili ana i kekahi meaʻai e hōʻike ana i ka mea kanu. E'ōpala i ka'atila akā waiho i kaʻili no nā meaʻai'ē aʻe.
Manaʻoʻole e hoʻokomo i kekahi puaʻa i kāwiliʻia i ka palaoa i kuʻiʻia no ka meaʻono. A iʻole e pākuʻi i kekahi mau punetēpō pāʻani aʻo nā meaʻono iki iʻole nā meaʻalani ma mua o ka heleʻana i loko o ka umu.
Ka mea e pono ai
- 2 1/2 paona paʻipaʻi
- 3 cloves kaula (minced)
- Kō koho: 2 punetēpē kahiʻaila hou cilantro
- 4 punetēpuni
- ʻO kaʻailaʻaila hou
- 3/4 teaspoon kosher paʻakai
- 1/8 teaspoon ka honua pepaʻeleʻele
- 2 teaspoons lau lau lau lau (a iʻole ka'eneke 1/2 teaspoon lau lau)
Pehea e hana ai
- ʻO ka umu hehi a 400 F (200 C / Gas 6). E'ōpala i ka pā a hoʻomahaʻia i kaʻailaʻaila aiʻole e pīpī i ka pā me kaʻaila kapiʻole.
- E puhi i ka'ōlaʻi a me ka peel, ke makemakeʻia. Eʻoki i ka mea kanu i loko o nā'āpana 1-ini. E hoʻokuʻu iā lākou i loko o kahi pola me nā kālaki'ulala, cilantro'āhiʻi hou (inā hoʻohanaʻia),ʻo kaʻaila, ka paʻakai, ka pepa, a me koume.
- E hoʻonohonoho i kaʻuala ma kahi pākaukau i loko o ka pan i hoʻomākaukauʻia.
- E'ānai i kaʻuala no 20 a 25 mau minuke, aiʻole i keʻanoʻeleʻele a palupalu, i kekahi manawa huli.
Nā Manaʻo a me nā Variations
- Air Fryer: Hoʻohaʻahaʻa i kaʻailaʻaila i 2 punetēpē a me ka kuke i kaʻaila i 360 F no ka 20 a 25 mau minuke, a hiki i ka manawa eʻoluʻolu ai. E ho'āla i kaʻuala ma hope o 10 mau minuke.
- ʻO ka ulaula, kaʻulaʻula, keʻokeʻo, a me ka'ōmaʻomaʻo Potatoes: E hoʻohui like i nā'ulalaʻulaʻula, i keʻokeʻo keʻokeʻo aiʻole ka'ulalaʻula, a me kaʻualaʻulaʻula e hana i 2 2/2 a 3 mau paona. E'ōpala i ka'ulalaʻulaʻula a waiho i nāʻili ma luna o kaʻeleʻele, inā hiki. E hoʻomau i ka meaʻai.
- ʻO ka'ōpala o ka'ōmaʻomaʻo me ka Puratoes Potatoes: E hoʻohana i 1 paona o kaʻualaʻulaʻula, 1/2 paona keʻokeʻo a iʻulaʻula i ka uala, 2 pīpī liʻiliʻi a me nā'ōpokiʻokiʻoki, a me 1/2 ka 1 kapu o nā kāloti pēpē. E hoʻokuʻi i 1 onioni,ʻokiʻia i loko o ka pahu, a hoʻohana i ka pāʻani liʻiliʻi ma kahi o ka cilantro.
- ʻO Pīpī Pīpī Pīpī me Pākila a me Rosemary: E hoʻopau hou i ka cilantro me 2 punetēpu o ka pāʻani hou a kāpae i kāu kineta me 2 teaspoon o ka rosemary hou a iʻole paha 1/2 teaspoon o ka rosemary maloʻo maloʻo.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 258 |
| Ka nui o ka momona | 9 g |
| Ka momona | 1 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 313 mg |
| Nā Carbohydrates | 40 g |
| Fiber Dietary | 4 g |
| Pāmua | 5 g |