ʻO kēia lauʻano Provencal, kahi kīʻaha Farani kapu, hōʻike i nā mea'alamalohi o Provence: keleka, pāpapa, fennel, tomato,ʻoliva, a me ka sage hou. E lawelawe i ka iʻa iʻa, me ka mea kōkua lima i ka pan, ma luna o ka couscous a i ka raiki. E loaʻa ka lama lemon i mea e hoʻomaha ai i kaʻai
Ka mea e pono ai
- 3 punetēpulu kaʻailaʻoliva wahine hou
- 1 clove kelepona, kaomi
- ¼ teaspoon nā'ōlū maloʻo maloʻo
- 2 pākī, pāpaʻi
- 1 pākule fennel, kahiʻoki
- 1 14-i hiki ke hoʻohālikelike i nā tōmato
- ½ kapu bottleled clam wai
- 12 Oliveʻeleʻele, ua kauʻia
- 1 1/2 lbs ulu, eʻoki i loko o nā'āpanaʻekolu-ini
- ½ teaspoon ka paʻakai
- ¼ ¼ kapune pepa uliuli
- 1 punetune ka pua nani,ʻokiʻia i loko o nāʻili maikaʻi (chiffonade)
Pehea e hana ai
Pehea e hana ai i ka hōʻike Provencal:
E hoʻomohu i ka umu a 400 mau dege.
E hōʻalo i kaʻailaʻaila ma loko o ka papuni hohonu ma luna o ka mahana wela, a hoʻokuʻu i ka'ōlaʻi a me ka paina ulaula no hoʻokahi minute. E hoʻonui i ka pālohe a me ka fennel; e kuke no 5 mau minuke. E hoʻomoʻi i ka'ōmato me ke kīpona. Hoʻomaʻu ikiʻiaʻo Simmer no 5 mau minuke a ma muli o kaʻoluʻolu o ka fennel a me ka wai. Laweʻia mai ka wela a hamo i kaʻoliva.
E hoʻokuʻu i ka'ōpū me ka paʻakai a me ka pepa, a laila e hoʻonohonoho ma luna o ke kōlapi maʻamau i loko o ka skillet. E puhi i loko o ka umu wela i 17-20 mau minuke, a maheleʻia ka iʻa. E hoʻokomo i ka hua'ōlelo i loko o ka hoʻomehanaʻaila wela a lawelawe.
ʻO kēia mea ho'āla Provencal he 4 a 6 mau lawelawe.
Nā hopena hou mai Provence:
- ʻO kaʻaʻai Avocado a me Roma
- ʻO ka palaoaʻo Brandade de Morue
- Ka meaʻai me ka Meringue
- Cote d'Azur Lemon Honey Ka meaʻai
- Herbes de Provence Vinaigrette Recipe
- Lemon Aioli
- ʻO ka meaʻanoʻaiʻo Rice
- Hoʻopili i Papalina Palolo
- Hoʻolālāʻo Zesty Tapenade
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 325 |
| Ka nui o ka momona | 12 g |
| Ka momona | 2 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 68 mg |
| Sodium | 421 mg |
| Nā Carbohydrates | 25 g |
| Fiber Dietary | 4 g |
| Pāmua | 30 g |