ʻOiʻia ka'ōlelo Haina? E hōʻailona i kaʻaina awakea-akā, e like me ka wikiwiki me kēia'āpana me kēia moa leʻaleʻa sesame . No kahi liʻiliʻi, kahi liʻiliʻi iki, a me kahi pāʻani pākī, uaʻailaʻia ka moa i kahi paukū gula. E hoʻopili wale i ka broccoli a me ka laiki, a lawelaweʻia kaʻaina awakea.
Ka mea e pono ai
- 1/4 ke kapuʻula
- 4 punetēpē soy
- 2 punetēpō sesame nā hua (i hoʻokipaʻia)
- 2 kanikani kala (minced)
- 1 egg (nui)
- 2 punetēpuni
- 2 mau mūkini meli (ʻokiʻoki i nā'āpana miki)
- 2 punetēpeluʻelima sesame
- Kō koho: 2 kapu i ka laiki
- Kō koho: 1 kapu kūpīpī steamed
- Paʻahi: nā huaʻano sesame a me nā maʻi maʻi
Pehea e hana ai
- No ka hanaʻana i ka meaʻalani, e pākīkī i ke kōʻulaʻula, me ka meaʻai soy, nā hua sesame a me ke kāleka i loko o ke pola
A ma hope, i loko o kekahi kīʻaha'ē aʻe, e'ōwili pū i ka hua a me ka palaoa. E hoʻoulu i nā umauma moa'āpana a hui me ke kapa komo.
E puhi i ka hinu'amaʻameʻa ma ka skillet ma luna o ka liʻiliʻi-kiʻekiʻe wela. E hoʻoulu i ka moa i hoʻomoʻoʻia a hoʻolūlū i ka'ōniʻona a maʻalahi ke'ōmaʻomaʻo aʻokiʻia. E hoʻohuli i ka wela i ka liʻiliʻi.
Hāʻawi i ka mīkini i ka wikiwiki a laila e hoʻokomo i ka skillet me ka moa. E puhi i ka'ōmole no kahi mau minuke 5 a hiki i ke kāhili eʻaʻahu ai i ka moa a paʻa.
- E lawelawe i ka raiki me kekahi broccoli pumehana inā makemakeʻoe. Hiki iāʻoe ke piʻi pū me nā hua o nā sesame hou a me nā maʻiʻehu no ke kāohiʻana
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1186 |
| Ka nui o ka momona | 46 g |
| Ka momona | 12 g |
| Ka momonaʻole | 18 g |
| ʻO Cholesterol | 261 mg |
| Sodium | 1,186 mg |
| Nā Carbohydrates | 109 g |
| Fiber Dietary | 4 g |
| Pāmua | 79 g |