ʻO kēia moa kalo heʻai āpau ia i hoʻokahi pālahalaha,ʻo ia ka mea maikaʻi no ka hopena hopena a me kaʻai o ka lā pule. He mea waiwai pū kekahi. Eʻoki i kahi moa broiler-fryer i loko o ka hapa aiʻole ka'āpana a'ānaiʻia me ka hua. ʻO kaʻaila, kaʻaila, a me nā mea hoʻomaʻemaʻe ke ho'āla i ka moa a me nā mea kanu.
Ka mea e pono ai
- No ka'ōhei:
- 1 (4 mau paona) he moa (kahi iʻokiʻia aʻokiʻia)
- 1 clove keleka (kahi i hoʻomaluʻia a minced)
- 1'eneʻena kapuni
- ʻO ka'ōpū'ōmaʻomaʻo o ka'ōpū pepa
- No nā huaʻai:
- 1 1/2 i 2 paona pīla (iʻokiʻia i loko o 1-inch chunks)
- 4 i 6 mau kāloka (ʻokiʻia i loko o nā'āpana 2-ini, kahi iʻokiʻia,
- 3 i 4 selelē liʻiliʻi (ʻokiʻia i nā'āpana 2-ini)
- 2 punetēpuni
- ʻO kaʻailaʻoliva wahine hou
- 3 cloves keleka (mālamaʻia a minced)
- 1 kapu
- ka moa moa
- Ke kuhi o ka paʻakai a me ka pepa
Pehea e hana ai
- ʻO ka umu heona i 425 F.
- ʻO kaʻaila māmā i ka pā.
- E hoʻohui i ka 1 onioni o nā mea kanu a hoʻopau i nā kāleka me ka waiūpaʻa a me kekahi wahi maloʻeleʻele liʻiliʻi. E hoʻokaʻawale i kaʻili o ka moa a e holoi i kekahi o ka pata a me ke kāleka ma lalo o kaʻili o kēlā me kēia moa moa. E hoʻonohonoho i ka moa i loko o ka pailaʻala.
- Eʻohi i kaʻuala, kāloti, a me ka hīkii i loko o kahi pola. Hoʻopiliʻia me kaʻailaʻaila a me 3 mau cloves o ka'ailala.
- E hoʻolālā i nā mea kanu e puni ana i ka moa a e kāpīpī i ka moa a me nā mea kanu me ka paʻakai a me ka pepa. E pīpī i kaʻaila moa i loko o ka panakena.
- E hoʻolāʻau i ka moa, e hoʻonui i kekahi manawa, no kahi 1 1/4 a hiki i 1 1/2 mau hola, aiʻole a hiki i ka waihoʻana i ka liʻiliʻi ma kahi o ka 165 F ma kahi meaʻai maʻamau i hoʻokomoʻia i loko o ka'ūhā o ka'ūhā.
* E like me foodsafety.gov, pono e kuke i ka moa ma kahi o 165 F ma kahi meaʻai maʻahuʻu i hoʻokomoʻia i loko o kahi mānoanoa o ka moa,ʻaʻole e pili i ka iwi a momona.
Pehea eʻoki ai i kahi puaʻa
- No kaʻokiʻana i kahi moa i loko o nā'āpana, eʻokiʻoki i ka iwi hope (hoʻolei aku a hemo paha i ke kumu aiʻole ka'ōpena). E kaomi ma waenakonu o ka umauma e hana iʻelua hapa.
- No nā'āpana, e hoʻokaʻawale i ka'ūhā a me ka'ūhā mai ka moa; eʻokiʻia i loko o ka pūwae kala. A laila eʻokiʻoki i ka iwi hope a'ākau i ka umauma i ka hapalua. ʻElua kou wāwae (me nā'ūhā) a meʻelua mau umauma'ā'ī me nā'ēheu i pili.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 695 |
| Ka nui o ka momona | 28 g |
| Ka momona | 8 g |
| Ka momonaʻole | 13 g |
| ʻO Cholesterol | 112 mg |
| Sodium | 506 mg |
| Nā Carbohydrates | 70 g |
| Fiber Dietary | 9 g |
| Pāmua | 43 g |