Inā eʻimi anaʻoe i kahi meaʻaiʻai meaʻai a me nā kahu hānaiʻai, aiʻole e makemakeʻoe e ho'āʻo i kahi paʻi hipa aʻoi aku ka maikaʻi a ma lalo o ka momona ma mua o nā kahu hipa hānai kahiko, e ho'āʻo i kēia meaʻaiʻole, vegan, momona momona, a aiʻole ka mea maʻamau no kaʻiʻo. E hoʻomoʻa i kahi meaʻono o ka paʻakai, ka mea'alapuni waiwai, aiʻole ka huaʻalani i hui pūʻia i ka paila kīlapa, inā makemakeʻoe, a hāʻawi i ka māmā uila o ka paʻakai a me ka lepo hou ma mua o ka lawelaweʻana.
ʻO ka pipi Shepherd's he casterole i ka umu , i ka manawa hope loa eʻai i ka meaʻai me nā hua liʻiliʻi a me kahi papa hana o nā pīpī. ʻO ka manawa i kapaʻia he "cottage pie", he mea maʻalahi ia i ke kelepona ma UK nei ma mua o ka US, akāʻo ia ka mea nui e hoʻopiha i kaʻai pāʻani hoʻokahi pākahi no nā mea kanu a me nāʻaʻahu, i ka wā i hoʻomākaukauʻoleʻia ai kaʻiʻo.
E mālama maikaʻi anaʻo Seitan i nā meaʻai a pau o ke kahu hipa e like me keʻano o ka meaʻai. Eia kekahi, he ala maikaʻi loa e hoʻohana ai i nā piilaʻai i loaʻa iāʻoe ma ka lima!
E nānā pūʻia: ʻO ka mea kanuʻai maikaʻi loa no nāʻahaʻainaʻokoʻa o ka hebedoma pule
E hele i lalo no kahi meaʻai meaʻai a ke kahu hipa meaʻai e ho'āʻo ai.
Ka mea e pono ai
- 1/2 paona paepae, iʻaila a ua hoʻoulu
- 1 kaʻiki, i hoʻokipaʻia
- 1/2 tsp i'ōwiliʻia kahi sage hou
- 1/2 tsp i kālaiʻia ke kālaʻi
- ka pinch o ke oregano maloʻo
- ka pepaʻona cayenne
- 3ʻuala nui, i kuke
- 1/2 i 1 kapu o ka waiū wela wela
- vegan margarine, eʻono
- 1 i ka paʻakai
Pehea e hana ai
- E ho ohu i ka umu a 400 mau k'kelina F a me ka momona o ka mea kanu a me ka mea kuke.
- I loko o kahi pola nui nui, e hoʻomohu i nā moa i hoʻolapalapaʻia a hiki i ka wā e ulu nuiʻia ai lākou, a laila e hoʻopili i kaʻaila kalo, ka meaʻala hou, ke kākila mines, oregano a me ka pepa cayenne. I kahi hui pūʻia, e kau i kēia pūniu kalo ma kahi papaʻaina i loko o ka mea i hoʻomākaukauʻia a me ka ipu kuke.
- I loko o kahi kīʻaha'ē aʻe, e hoʻoulu i ka uala a hoʻokomo i ka waiū wela, ka vegan margarine a me ka paʻakai. E paʻi pīkī me ka lima a me kaʻaila uila a maʻaleʻa,ʻulaʻula a momona.
- E hohola i nā paila ma luna o nā pūpū i kalo a me ka kuke no 20 mau minuke a hiki i ka maloʻoʻana o ka uala.
- E hoʻolālā i ka umu e'ōpala, ae kau i ka paʻi ma lalo o ka broiler no kahi mau minuke wale nō e hāʻawi aku i kahi'āmaʻomaʻo ma luna. E lawelawe i kahi mahana. E hauʻoli!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 205 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 409 mg |
| Nā Carbohydrates | 39 g |
| Fiber Dietary | 6 g |
| Pāmua | 11 g |