Hāʻawiʻia kēia mea'eneʻenaʻulaʻula ma keʻano he meaʻai no kēlā me kēia keʻai. Hiki iāʻoe ke lawelawe i kēia kohu i nā nīnauadillas, kacos, aiʻole ma luna o nā greens hou.
Ka mea e pono ai
- 2 paona / 900 g puna (peele a hoʻokuʻuʻia)
- 3/4 cup / 180 mL
- aila olila
- 4 kaukoki kalaka (minced)
- ʻO ka wai o 1 lemon
- 1 punetuni / 5 mL ka meaʻono wela
- 1 teaspoon / 5 mL ka paʻakai
- 1 teaspoon / 5 mL lau pepaʻulaʻula
- 1 teaspoon / 5 mL pepaʻeleʻele
- Kō koho: 1/2 teaspoon / 2.5 mL pepa cayenne
Pehea e hana ai
1. E hui pū i nā mea marinade i loko o kekahi pola nui. E hoʻoulu i ka hoʻopuni, hoʻoulu i ke kapa, e hoʻouhi a kau i loko o ka pahu hauā no 1 a 2 mau hola.
2. Hoʻomumu mua no ka mahana wela. Wehe i kaʻahaʻaina mai ke kīʻaha, ka marinade wai kū . E kau i ka'ōniu 4 a 6 i kēlā me kēia'āpana a kau ma kahi'āmole. Eʻohi no kahi 3 mau minuke ma kēlāʻaoʻao. E pāpala i ka'ūmoku me ka mālamaʻana i ka wai marinade i ke kakahiaka. Ke hoʻomaʻamaʻa maikaʻiʻia, wehe i ka wela a lawelawe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 665 |
| Ka nui o ka momona | 43 g |
| Ka momona | 6 g |
| Ka momonaʻole | 30 g |
| ʻO Cholesterol | 454 mg |
| Sodium | 1,883 mg |
| Nā Carbohydrates | 16 g |
| Fiber Dietary | 2 g |
| Pāmua | 56 g |