Hoʻopiliʻia kēia mea hānai me ka meaʻono, a uaʻano maʻalahi. Hoʻokomoʻia nā'ūhā'ōpena i ke kīʻaha kiʻi, akā hiki ke hoʻohanaʻia nā umauma lūlū. ʻO ka hui pūʻana o nā hua iʻa me ka moa a me ka mamao loa, e lilo ia i meaʻai hoʻokipa māmā a hoʻomaha.
ʻO Farro kahi kūpono maikaʻi no ka laiki i loko o ka mea kukeʻai iki no ka meaʻaʻole ponoʻoe e hopohopo no ka huliʻana i mush. He meaʻoluʻolu, maikaʻi, aʻoi aku ka nui i loko o ka protein, ke fiber, a me ka magnesium ma mua o ka lauiki lau nahele a me nā mea'ē aʻe. Heʻano Italiaʻo ia, a ua kapaʻiaʻo ia i ka palaoa kahiko.
Hiki iāʻoe ke hana i kēia me nā'ūhā moa ma ka iwi'ē aʻe, akā e wehe i kaʻili no ka mālama pono.
Ka mea e pono ai
- 1 punetune
- ʻO kaʻailaʻaila hou
- 4 a 6
- nā'ūhā moa (boneless a me ka skinless)
- ʻO ka'ōmole o ka paʻakai kosher a me ka pepa maloʻo hou
- 2 kahe o ka moa moa (ka sodium haʻahaʻa)
- 4 i 6 ounema i ka'ōpū
- 1 kaʻaila lawaiʻa
- 1 ka'ōmole a me ke kāleka
- 1 ka'ōmoleʻalani
- 1 kapu kahi pānaʻiʻole
- 1 teaspoon Worcestershire sauce
- 1 hōʻiliʻili i nā meaʻona Dijon
- 1 teaspoon mīmū maloʻo
- 1/2 teaspoon kosher paʻakai, aiʻole eʻono
- 1/2 teaspoon pepaʻeleʻele (kahi lepo hou)
- Kō koho: nā pāʻani liʻiliʻi loa
Pehea e hana ai
- E hoʻohui i kaʻailaʻaila ma loko o ka pale nui nui a kaumaha ma luna o ka wela-wela kiʻekiʻe. E hoʻomoʻi i nā'ūhā moa a kāpīpī māmā i ka paʻakai a me ka pepaʻeleʻele hou. Ehu no 6 a 8 minuke, e huli i nāʻaoʻaoʻelua.
- I loko o ke kāpili kuʻi o ka mea kuke kuke, e hui pū i ka moa moa, nā haloo, ka'atika, kāroti, ka mea sole, farro, ka Worcestershire sauce, ka pua Dijon, ka sage, ka paʻakai kosher, a me ka pepaʻeleʻele hou. E ho'āʻo i ka hui.
- E hoʻokuʻu i ka mīkini kuʻi i lalo i ka'ōhū a me ka huiʻana.
- E uhi a eʻaila i LOW no ka hola 6 paha, aiʻole a hiki i ka manawa eʻoluʻolu ai ka moa. ʻO ka mahana wela maikaʻi no ka moa he 160 F (71 C).
- E nānā i ka pāʻani Ola Pālākiu a me ka palekana nā papa hana
- Eʻai a hoʻololi i nā kau, e like me ka mea e pono ai.
- E kāpīpī me ka pāʻani liʻiliʻi hou ma mua o ka lawelaweʻana.
4 lawelawe
Nā Manaʻo a me nā Variations
- E lawa ka wai ma ka mea kuke kuke, akā e nānā iā ia i kekahi mau hola ma mua o ka hanaʻana eʻike. E hoʻonui i kaʻaila a iʻole ka wai liʻiliʻi, inā pono.
- Inā hoʻohanaʻoe i nā umauma moa boneless i loko o ke kīʻaha, e nānā iā lākou no ka luhi ma mua iki, ma kahi o 5 mau hola. Hiki ke hoʻomaloʻo nā umauma'ōpū inā lōʻihi lōʻihi.
- Inā makemakeʻia, e hoʻokomo i 1 clove o ke kāleka, minced, aiʻole e pili ana i 1/2 teaspoon o ka lepoʻeleʻele.
- He mea naniʻo Diced rutabaga i ka pā.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1276 |
| Ka nui o ka momona | 74 g |
| Ka momona | 20 g |
| Ka momonaʻole | 30 g |
| ʻO Cholesterol | 418 mg |
| Sodium | 1,235 mg |
| Nā Carbohydrates | 10 g |
| Fiber Dietary | 3 g |
| Pāmua | 135 g |