Hoʻokomoʻia kēia me ka meaʻono me kaʻono. Nui loa kaʻono!
Ka mea e pono ai
- 5 6-ounce (170 g) mau puʻupuʻu hāmele (ʻaʻoheʻili)
- 2 punetēpuni (30 mL) ka waiū, melupū
- 1 1/2 teaspoon (7.25 mL) nā laume hou
- ʻO ka paʻakai a me ka pepa eʻono
- Nā mea kanu: nā'ōlaʻi cilantro
- No ka iki :
- 1/2 kapu (120 mL)
- lama lama
- 1/2 kīʻaha (120 mL) lime puna
- 1/3 kapu (80 mL) mālama mālama pinea
- 1 pāpālū liʻiliʻi liʻiliʻi, nā hua liʻiliʻi a me ke kīpala
Pehea e hana ai
1. Hoʻomumu mua no ka mahana wela.
2. E kau i nā mea meaʻai a pau i loko o ka'ōnaehana liʻiliʻi.
3. Hoʻomohala i ka wela wela no 5-6 mau minuke, e ulu pinepine. E ho'ēmi i ka mahana no ka haʻahaʻa a hoʻomehu honua no 3-4 mau minuke.
4. E haʻalele i ka wela. Hoʻomaʻa hou i ka kānana no 1-2 mau minuke ma mua o ka lawelaweʻana me ka iʻa.
5. E hoʻokuʻu i ka iʻa me kekahi wai o ka waiheʻe me ka paʻakai a me ka pepa.
6. E kau i ka mīkini palaoa a me ka kuke no 3-4 mau minuke i kēlā me kēiaʻaoʻao, ma muli o ka mānoanoa o nā pāpale.
7. ka mīkini me ka waiū e koe i ka manawa e hana ai i ka meaʻai. Ke loaʻa ka iʻa i loko o ka mahana waena o 145 mau F, ua hanaʻia.
8. E hoʻokaʻawale mai ka wela, ke poʻo me ka meaʻoluʻolu i ka lama, a hoʻonaniʻia me ka cilantro.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 298 |
| Ka nui o ka momona | 7 g |
| Ka momona | 4 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 114 mg |
| Sodium | 201 mg |
| Nā Carbohydrates | 4 g |
| Fiber Dietary | 1 g |
| Pāmua | 39 g |