Ināʻoe eʻimi ana i kahi meaʻono āpau no ka moa,ʻo kēia maʻa maʻalahi kahi koho maikaʻi. Hoʻopiliʻia nā umauma lūlū o ka waiū i ka waiūpaʻa a me ka mea inu waina me kahi'āpanaʻala liʻiliʻi a me nā mea'ē aʻe a lawelaweʻia me nā'alemona.
E lawelawe i kēia moa me ka laiki a me ka broccoli a me kaʻoi aku ka maikaʻi. E ulu anaʻo Brussels i ka palaoa no kaʻaiʻaina i kēlā me kēia lā.
Ka mea e pono ai
- 1/2 kīʻaha
- almonds (ai 'ole nā'alemone i hoʻoneleʻia)
- 6 punetūpō paʻakai
- 1/4 kapu i ka palaoa
- 1/4 teaspoon kūmoku maloʻo (crushed)
- 1/4 teaspoon puna kosher (aiʻole eʻono)
- 1/4 teaspoon pepa honua
- 6 a 8 i ka umauma moa liʻiliʻi (pale, laweʻia)
- 4ʻehā'ōmaʻomaʻo (ʻokiʻoki)
- 1 hele
- kālaka (minced)
- 3/4 ke kīʻaha waina keʻokeʻo
Pehea e hana ai
- E hōʻaleʻa i ka waipū ma luna o ka mahana wela ma kahi pale nui. Ke mahana ka pata, e hoʻonui i nā'alemona. ʻO Cook, e hoʻoulu ana a hiki i nā'āpana'āmāmā a me nā meaʻono. E wehe i nā'alemona i kahi pālaha a me ka polala me kahi puna i kāpaeʻia aiʻole spatula, ka waiʻai paʻa i ka papale . Hoʻoponopono i nā'alemona.
- E hoʻohui i ka palaoa, ka diarani, ka paʻakai, a me ka pepa i loko o ke pola. E hoʻohaʻahaʻa i ka hapalua o ka umauma moa i ka paila palaoa.
- ʻO ka'ōpala o ka moa kolepa ma luna o ka wai i mālamaʻia no ka 4 a 5 mau minuke ma kēlā me kēiaʻaoʻao. E hoʻopili i ke aniani'ōmaʻomaʻo a me ka'ōmole i ka skillet a e kuke no hoʻokahi minute minuke. E hoʻohui i ka waina i ka skillet a uhi i ke pā. E ho'ēmi i ka mahana i lalo a hoʻokuʻu i 15 mau minuke, aiʻole hiki i ka hanaʻana o ka moa.
- Me kahi'ōmole kiko a spatula paha, e hoʻokuʻu i ka moa i kahi pālahalaha; e mahana. Lawe i nā meaʻona i kahi maʻi; e hoʻopili i nā'alemona. Hoʻomaʻo a hoʻololi i nā kau.
- Ka pune i loko o ka moa. E lawelawe me ka laiki i hoʻomalaʻia i ka wela, ke makemakeʻia.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1117 |
| Ka nui o ka momona | 67 g |
| Ka momona | 21 g |
| Ka momonaʻole | 27 g |
| ʻO Cholesterol | 337 mg |
| Sodium | 553 mg |
| Nā Carbohydrates | 16 g |
| Fiber Dietary | 2 g |
| Pāmua | 103 g |