ʻO kēia meaʻohi iʻa e hoʻokipa ana i ka hoʻomaʻemaʻeʻana me nā'ōmato, ka meli baila, a me nā kau. He meaʻai maʻalahi kēia, akā, ua nui kaʻono.
Ka mea e pono ai
- 1 ka mea 'ai i ka iʻa,ʻo ia hoʻi 3 paona
- 1 ka'uneke ka palaoa a pau
- Hoʻopiha i ka paʻakai a me ka pepa
- 1 ka 'aila punaʻaila aiʻole ka pōkole
- 1/2 kīʻahaʻoki (kahi'āpana)
- 2 kīʻaha
- pipi kau (wela)
- 1 hiki (14.5 aunema) nā'ōmato
- 2 teaspoon oregano
- 2 teaspoon kelepuni lehu
- Kōʻano: ka paʻakai a me ka pepa (eʻono)
Pehea e hana ai
- E kāpīpī i ka paʻakai a me ka pepa; ka lepo me ka palaoa.
- Eʻoki i ka mea hihiu i loko o kahi kapuahi kaumaha a iʻole ka pā kī i ka mea i hoʻonāukiʻia i kaʻaila a iʻole ka pōkole. E hoʻomoʻi i ka'etena i ka skillet. Hoʻopau i ka wela a hoʻonui i ka paila bee; ke loli i ka mea kuke kuke, eʻoki i nā'āpana browned.
- E hoʻomoʻa i nā'ōpiopio i ka ipu kuʻi, me nā mea kanu a me nā hola.
- E uhi a eʻaila i ka LOW no 9 a 12 mau hora, a hiki i ka manawa eʻoluʻolu ai ka ipuʻaila.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 454 |
| Ka nui o ka momona | 21 g |
| Ka momona | 8 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 153 mg |
| Sodium | 523 mg |
| Nā Carbohydrates | 12 g |
| Fiber Dietary | 2 g |
| Pāmua | 52 g |