Hoʻouluʻia ka meaʻalaʻulaʻula me ka mau meaʻai

ʻO kēia'āhiʻa kupaianaha puaʻaʻo ia ka'āpala kūpono no kaʻahaʻaina pāʻina a me ka Sābati. Eʻokiʻoki kāuʻoki kīʻaha i kahi iwiʻala i hōʻailonaʻia me nā iwi nunui i like me kou makemake no kouʻohana a iʻole mau manuʻai. A noi aku i ka mea'opipa e hoʻohui i nā iwi o ka pua puaʻa, e waiho ana i nā piko o ka iwi.

Hoʻopiliʻia ka ipuʻala puaʻa maikaʻi me kahi meaʻala a hoʻomoʻaʻia i ka maikaʻi ma luna o ka moena o nā mea kanuʻala. E lawelawe i kēia puaʻa momona maikaʻi me ka palaoa pālani a me ka saladi a hua paha ma kaʻaoʻao.

Ka mea e pono ai

• 1 i ka pork loin, iwi i loko, e pili ana i 6 a 8 mau iwiʻaoʻao, weheʻia ka iwi iwi
• 2 kāloti pāʻani, iʻokiʻia
• 1 'ōlaku ka liʻiliʻi, hoʻopiʻi, paʻipaʻi
• 2ʻanuʻu loloa,'āpala
• 2 cloves kaloka,ʻokiʻoki
• 2 punetēponiʻailaʻaila, i māheleʻia
• 1 teaspoon paprika
• 1 teaspoon'āpana pepaʻeleʻele
• 1 teaspoon kosher paʻakai
• 1/2 teaspoon kala'alala
• 1/2 kaʻalani kala
• 1/2 teaspoon home coriander
• 1/4 teaspoon pepa cayenne

Pehea e hana ai

1. Ho'āhu i ka umu a 450 F.
2. Eʻoki i ka puaʻa puaʻa o ka momona momona, inā makemakeʻia.
3. I ka umu nui Dutch a iʻole ka'āpanaʻenaʻena nui, hoʻokuʻu i nā kāloti, ka'atiʻona, a me ka hīkiu i ka hapune 1 o kaʻailaʻaila no 4 mau minuke. E hoʻopili i ke keleka a me ke kani no ka hola 1 paha.
4. E kau i ka puaʻa, momona i luna, ma luna o nā huaʻai. E kulu me kaʻailaʻaila i koe.
5. E hoʻohui i ka paprika, ka pepa, ka paʻakai, ka lepoʻeleʻele, kaʻaila kala, coriander, a me cayenne. E kupa i kaʻohi puaʻa.

1. E hui i 450 F no 10 mau minuke, a laila e hoʻohuli i ka umu a 325 F a hoʻomau i ka 'aiʻana a hiki i ka manawa e waiho ai kaʻiʻo i 145 m F * ma kahi meaʻai maʻamau i hoʻokomoʻia ma loko o ka māhele o kaʻenaʻena,ʻaʻole e pili i ka iwi a momona. E hoʻohanaʻia kēia i kahi o hoʻokahi hola aʻoi aʻe paha, ma muli o ka nui o kaʻohe.
2. E kuhi kaʻala i kaʻaila me ka pahu a hoʻomaha ia no 10 mau minuke ma mua o ke kālaiʻana.

* Ma muli o ka USDA,ʻo ka lumi mahana maikaʻi loa no ka puaʻa he 145 F.

ʻO ka Papaʻano Meʻa a me ka Hoʻomaʻemaʻe'Ila

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	301
Ka nui o ka momona	13 g
Ka momona	4 g
Ka momonaʻole	7 g
ʻO Cholesterol	85 mg
Sodium	382 mg
Nā Carbohydrates	10 g
Fiber Dietary	2 g
Pāmua	34 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.