No kaʻaʻahu wikiwiki a me ka hou ma luna o nā peʻa a me nā kāloka,ʻo kēia meaʻai he mea momona me nā kāloti piha me ka'ōpī'anā koko. He maʻalahi a me keʻano wikiwikiʻana o ke kākoʻo wikiwiki. Hoʻopiha muaʻia nā kāloti i ka wai maʻemaʻe ma mua o ka hoʻonani mālieʻia i loko o ka moa a mea kanu paha a hiki i ka manawa eʻoluʻolu ai. Hoʻopiliʻia ke kō me ke kāleka i nā minuke i hala hope loa o ka kukeʻana, e mālama ana i nāʻala a me nā meaʻala. Hoʻopauʻia ka pāhū hou a me kaʻailaʻaila mai kēia meaʻaiʻono.
E ho'āʻo eʻoluʻolu i nā'ōmole maikaʻi o nā kāloti'ōpio no kēia meaʻai mai ka wā e hoʻomoʻa aiʻoe i ka piha. Inā hiki iāʻoe keʻike wale i nā kāloka nui ma kāu hale kūʻai (ʻo kaʻu mau kāloti wale nō 3/4 wale nō "ma kahi nui loa), mai hopohopo. e hānai i ka meaʻai.ʻAʻoleʻoe e kālehu iā lākou inā lōʻihi e hāʻawi iā lākou i ka holoi maikaʻi.
ʻO kēiaʻaoʻao māmāʻoʻoleʻa e hele me kahi papahana nui. E ho'āʻo ia me ka Salmon Pīpī me ka'ōmole a me ka'ālika Marsala .
Ka mea e pono ai
- 2 punetēpē ka paʻakai
- Kisher paʻakai, eʻono
- 1 paona ka liʻiliʻi, nā kāloti hou, holoiʻia a hoʻokiʻekiʻeʻia
- 1/2 ka mīkini kapu a me ka'ōpū puna
- 3 kanikani kālepa, minced
- 3/4 paona pīpī kope
- 1 punetēpi i piha i ka pā bahi hou,'āʻoki
- 2 teaspoons puna hou-ʻailaʻoliva (koho)
Pehea e hana ai
- ʻO kaʻaila hehi ma kahi pale nui ma luna o ka mahana-wela wela. Ke maloʻo ka waipaʻa a me ka wela, e hoʻonui i nā kāloti a hoʻonui maikaʻi. E hohola i nā kāloti i kahi papa a me ka paʻakai me ka paʻakai.
- E hoʻomoʻi i ka'ōpū a me ka uhiʻana, e ho'ēmi i ka wela i kahi haʻahaʻa hummer. E 'ai no ka 5 a 6 mau minuke, ma muli o ka mānoanoa o kāu kāloka.
- Wehe a hoʻopili i ke ālaʻi a me ka hoʻopiliʻana i ka hua ma luna o nā kāloka. E uhi a e kuke no 2 mau minuke hou aku.
- Wehe a hoʻololi i ka wela i ka mean-kiʻekiʻe. Hoʻomaʻa a hiki i ka hoʻopauʻana o ka wai a me ka manawa hou me ka paʻakai.
- Laweʻia mai ka wela a me ka luna me ka pāʻani hou a me kaʻailaʻaila (inā hoʻohanaʻia).
Nānā:
- Hana nā kāleka Rainbow i kēia pālahalaha ke nānā aku, aʻo ia ka mea e hoʻowalewale i kāu mau keiki e ho'āʻo ai! Ua hoʻohana wau i nā kālokuʻoni a me kaʻulaʻula.
- Ināʻaʻoleʻoe i kahi lima pāʻani hou, hou ka cilantro hou a iʻole koume i kahi leʻa maikaʻi. E hoʻokuʻu i 1 ka'eneʻakai i kaʻailaʻala hou i kahi o ka pā'ū, aiʻole 1 teaspoon hou lau lau.
- ʻO kahi meaʻala i ka hoʻouluʻana i kahi kuikahi maikaʻi o nā'ōkā pepaʻulaʻula, cumin, a paprika paha i ka wā 4.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 494 |
| Ka nui o ka momona | 8 g |
| Ka momona | 4 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 15 hua |
| Sodium | 274 mg |
| Nā Carbohydrates | 106 g |
| Fiber Dietary | 4 g |
| Pāmua | 4 g |