Helene Chili

Aia nāʻano a pau e hana ai i ka chili : me kaʻiʻo; me kaʻiʻoʻole; a ināʻoe e hoʻohana i kaʻiʻo, nāʻano kai likeʻole. Hiki ke hoʻohanaʻia kēia pipi momona liʻiliʻi i ka pīpī mahele, maikaʻi a maikaʻi, keʻoleʻoe e koho i ka 99% waiwaiʻole momona. He maikaʻi maikaʻi loa ia i ka pipiʻai honua. ʻO kēia pipi kuki ka meaʻai maikaʻi loa i kaʻohana aʻo ia kekahi o kaʻu mau hāʻule a me nā punahele hoʻomaha. He hauʻoli, maikaʻi, a maʻalahi hoʻi e hoʻomākaukau. E lawelawe me ka'āpana momona momonaʻole o ka Greek-yogurt, heʻoi aku kaʻoi aku o ka maikaʻi i ka kirimina maikaʻi, akā e hoʻomau mau ana i kaʻeleʻele a me ka momona, e like me ka'ōmoleʻona .

Ka mea e pono ai

• 1 tbsp.
• aila olila
• 1 kaʻune nui, kahiʻokiʻoki loa
• 1 pepa'enelaʻulaʻula, huapalapala aʻokiʻoki
• 1/2 kala o ka meaʻaila, iʻokiʻia
• 2 kanikani kālepa, minced
• 3/4 paona 99 pakeneka momona no ka momona
• 2 tbsp. kaʻile
• 2 tsp. kumumana kumulāʻau
• 1/2 tsp. huakaʻi
• 1/2 tsp. ala coriander
• 1 14 1/2-'anea hiki keʻoki i nā'ōmato
• 1 8-'anea hiki i ka'ōmato mīmī,ʻaʻole i paʻiʻia ka paʻakai
• 1 15-'anea hiki
• nā pīniʻeleʻele , holoiʻia a wili
• 4 tbsp. aiʻole kaʻailaʻono momona
• Kō koho: 4 punetēpu cilantro hou ('āpana)

Pehea e hana ai

1. ʻO kaʻaila hehi ma ka laulau nui a me ka umu Pāla.
2. E hoʻoulu i ka'okika, seleni, pepa pepa, a me ke kāleka.
3. Ehu no 5 mau minuke a hiki i ka loli o nā'emeka.
4. E kuhū i ka pua i loko o ka pā, e uhaʻi me kahi puna lāʻau.
5. Eʻohi no kahi o 5 mau minuke aiʻole hikiʻole i ka mālō.
6. E hoʻolālā i kaʻaila, ka kumino, coriander, a me ka oregano.
7. E hoʻomoʻi i loko o nā'ōmato a me ka mīmī ma'īmī , a hoʻokuʻu no 10 mau minuke, e ulu pinepine ana.
8. E hoʻomoʻa i nā pīni, e hui maikaʻi me ka kukeʻana i kahi wela haʻahaʻa no 5-10 mau minuke.

1. Ladle i nā paila.
2. E hoʻokuʻu i ka dollop o kahi momona Kelekona momona mahele momona a iʻole kaʻailaʻono momona liʻiliʻi, a me kekahi cilantro'āhiʻi hou i loaʻa iāʻoe.

ʻO Ka Hana: Calories 298, Calories from Fat 51, Huina Waiwai 5.7g (noho 0.6g), Cholesterol 35mg, Sodium 440mg, Carbohydrate 32.9g, Fiber 10.2g, Pākahi 28.8g

Nā memo a me nā mea kōkua

Hiki iāʻoe ke hoʻololi i ka moa o ka honua āpau a iʻole nā ​​mea momona hou o ka honua no ka pipi. ʻO ka pīpī mālō lean ma mua o 99 pakeneka momona momona ka liʻiliʻi (e pili ana i ka likeʻana me ka mea momona o ka honua), akāʻoi aku kaʻono.

Inā makemakeʻoe e hoʻonui i kahi wela hou, e hoʻopili i kahi kāpili'ōpiopio liʻiliʻi me ka liʻiliʻiʻuʻuku (ie, teaspoon).

Hoʻomoʻaʻia nā'ōpiopio i ke ahi. Hoʻohana pinepine mākou i kēia mau mea ma kahi o nā'ōmaʻomaʻo hiki ke maʻa.

Manaʻoʻoleʻoe e hoʻohana i nā kui pinto a me nā piʻi piʻi ma mua aʻe o nā piʻiʻeleʻele, a hoʻohana paha i nāʻano likeʻole. ʻOiai, hiki iāʻoe keʻiʻo i waho o ke kamelo ma ka hoʻonuiʻana i nā piʻa.

I kekahi manawa ua hoʻohui mākou i kahi kānana o ka huapalapala maikaʻi , kahi i hoʻonā maikaʻi.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	741
Ka nui o ka momona	19 g
Ka momona	6 g
Ka momonaʻole	8 g
ʻO Cholesterol	83 mg
Sodium	254 mg
Nā Carbohydrates	95 g
Fiber Dietary	27 g
Pāmua	54 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.