ʻO kēiaʻano meaʻai no ka iʻa i kāhuʻia me ka wai marinade soy, e hua mai i kahi papa'aʻaleʻa a me nā'ōlelo hoʻopono e hoʻopili ana me kaʻono a me nāʻano maikaʻi ma kaʻaoʻao. ʻO ka laiki a me ka raikiʻeleʻele, nāʻuala, ka quinoa'ōhuhi , aʻo kekahi o nā meaʻai mai ka'āpanaʻai a me ka huaʻawaʻawa mahu i nā hua leʻaleʻa a pau no kēia hōkū o kahi kīʻaha. ʻO kekahi mau punahele punahele pū kekahi:
Hoʻokumuʻia ka Mīpī Sweet Potato me ka Moana a me ka'Ola Olive
A no nā kauā:
Hoʻoponopono Brussels Sprouts
Hoʻokumuʻia ka Sam
ʻO ka meaʻono maikaʻi i ka Delicata Squash me nā'alala Chili
ʻO ka sālana, ka mea'uapaka me ka lemon, ka'ōniʻa i ka'ōnihi a me nā pulu'ōmaʻomaʻoʻeleʻele kekahi mau koho nui loa.
Ka mea e pono ai
- ¼ kahe sodium tamari
- 2 punetēpuni ka meli, aiʻole ka niu niu
- 1'eneʻena puna i hoʻomoʻiʻia i kaʻaila sesame
- 1 punetēpō lime wai
- 1 ka'eneʻena puna
- 1'ākani, palaoa maikaʻi
- 1 ¼ paona pipi kepau (kahi, tilapia, snapper, kepau, ke kai moana) aiʻole ka meli hihiu
Pehea e hana ai
E laina i kahi pahu kuke me ka'ilika a me ka pepa.I loko o kahi kīʻaha paila, e hoʻonākoakoa i ke keiki, ka agave, ka sesame kaʻaila, ka lime wai, ka hānai, a me ka maʻi pale. E hoʻomoʻi i nā kī iʻa e hoʻokahe a hoʻokipa i ke kapa nani. ʻO Marinate no 15 mau minuke.
ʻO ka walaʻau mua. E hoʻonohonoho i nā kī iʻa ma luna o ka pā kuke ma kahi papa.
Ka pune 2-3 punetēpu o ka marinade e hoʻomau ana i ka iʻa.
E kau i kahi pālaki ma kahi o 3 iniha mai ka broiler a kuke i ka 10-12 mau minuke, a hiki i ka maʻaʻana o ka lawaiʻa me ka piko o kahi kui a me ka pahiʻoi.
E lawelawe koke.
E lawelawe ana i 4 (5 mau auneke)
Kuleana kope 2009 na Jen Hoy
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 69 |
| Ka nui o ka momona | 5 g |
| Ka momona | 1 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 948 mg |
| Nā Carbohydrates | 6 g |
| Fiber Dietary | 1 g |
| Pāmua | 3 g |