ʻO kēia meaʻai hoʻolimalima i ka'ūni paʻakai he manawa wale nō e hui pū ai a laila e kuke i ka lima-limaʻole i ke kuke kuke. ʻO ke ahi a me ka hōʻoluʻolu,ʻo ia hoʻi he keiki kāne-mahalo, mahalo i ka momona momona e hāʻawiʻia e ka pīpī a me ka kānana kaukau. ʻO nā mea a pau e pono e hanaʻia,ʻo ke kāpili i nā meaʻai i ka mea kuke wikiū, hoʻonohonoho, a hoʻopoina ia a hiki i ka manawa eʻai ai!
He mea laulima ka papahele, a he maʻalahi. E hoʻonui i ka puaʻaleʻa inā makemakeʻoe, a hoʻokomo paha i kekahi kāloti pēpē a iʻole kāleka paʻiʻia i ka ipu. No kaʻoi aku o ke kala a me ka ho'āla, e hoʻokomo i kekahi mau hua maloʻo maloʻo-peʻa, nā mea kanu i kāwiliʻia, nā piʻa'ōmaʻomaʻo, aiʻole nā broccoli florets-e pili i 20 mau minuke ma mua o ka lawelaweʻana. Manaʻoʻoleʻoe e hoʻololi i ka mīmū o ka moa moa me ka mīmoa o ka mushroom a iʻole ka'ati o ka meli lori. Ināʻoe e hoʻohana i ka'ōmole o ka mīmaila, e hoʻomoʻi i kekahi kalo kaʻi a me nā haha'ōlelo hou i ka ipuhao me ka puala a me nā'ieke inā makemakeʻoe.
Hoʻomaka kaʻaila lapalapa i kahi kumu maikaʻi no ka moa a me ka moa. A iʻole e lawelawe i ka moa me kaʻuala paila . E hoʻoulu i ka sālemona a iʻole nā hua puaʻa e hoʻomahaʻia no kaʻaina kaulike. Hāʻaha kēiaʻai i nā mea a pau, mai nā'ōpiopio i nā mākua!
Ka mea e pono ai
- 2 paona no ka umauma umauma (e pili ana i 4 a 6)
- 1/4 kapu wai momona
- 1/4 teaspoon puna kosher (aiʻole eʻono)
- 1/8 teaspoon ka honua pepaʻeleʻele (aiʻole eʻono)
- 1/2 teaspoon mae laume (aiʻole eʻono)
- 1 clove keleka (minced)
- 1 kaʻaila āpau
- 1/2 kaʻi
- 1 (10 1/2-ounce) hiki ke hana i ka'ōpala o ka moa moa
- 8 o ka'onihi o ka ounce,ʻokiʻia i loko o nā kopa (hiki ke hoʻohana i ka momona momona)
- 1½ kapu
- ka waihona moa (kahi maikaʻiʻole i ka sodona)
Pehea e hana ai
- E paʻi i nā umauma moa me nā kāwele pepa a hoʻonohonoho i loko o ka ipu kūkā.
- E'ōpala i ka moa me ka waiū maʻemaʻe a kāpīpīʻia i ka paʻakai, ka pepa, koume, a me ke kāleka.
- E hoʻomoʻi i kaʻaila a me ka mea'iola maiʻa i ka ipuhao.
- I loko o ke pola, hoʻokuʻi i ka'ōmole o ka moa moa, ka moa moa, a me ka pīni kulī. E ninini i ka moa a me nā mea kanu.
- E uhi a e kuke i kahi haʻahaʻa no 5 a 7 mau hola.
Nā mea kōkua
Hoʻokumu nā umauma'ōpū i ka mea kukeʻai, akā, aia kekahi mau kikowaena.
Hiki i nā umauma moa kua kuʻiʻia ke lilo i maloʻo a maloʻo. No ka hōʻaloʻana i kēia, nānā i ka moa no ka palupalu ma hope o 5 mau lā,ʻoiaʻiʻo ke hoʻopili wikiwiki kāu ipu hana. Wahi a ka USDA,ʻo ka mahana wela maikaʻi no ka moa he 165 F. Inā makemakeʻoe eʻokiʻia ka moa i kahi maikaʻiʻole, e nānā i ka mahana me kahi thermometer heluhelu pākahi.
ʻO nā mea'ē aʻe he mea'ē aʻe no kēia meaʻai. Loaʻa ka momona o nā'ūkini'ākini, no laila uaʻoi aku ka nui o ko lākou kala. ʻO ke kuʻi kuʻemena e noho mālie aʻoluʻolu ma hope o ka lōʻihi,ʻo ka mea kuke kuke. Ināʻoe e haʻalele i 7 mau lā aʻoi aku paha, hiki paha iāʻoe ke koho i nā'ūhā moa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 631 |
| Ka nui o ka momona | 43 g |
| Ka momona | 19 g |
| Ka momonaʻole | 14 g |
| ʻO Cholesterol | 190 mg |
| Sodium | 408 mg |
| Nā Carbohydrates | 15 g |
| Fiber Dietary | 1 g |
| Pāmua | 46 g |