ʻO kahiʻohi aʻo ke kīhāhā maikaʻi loa e hana ai i loko o ka mea kuke kuke. He mea maʻalahi a hiki iāʻoe ke hoʻohemo i kahiʻano momona a meaʻai paha āu e makemake ai. ʻO nā lawaiʻa lawaiʻa he hōʻailona nani ia i kēia mau meaʻono a me nā meaʻono o ka'iliala Rula.
E lawelawe i kēia meaʻono me ka'ōmaʻomaʻo'ōmaʻomaʻo i hoʻouluʻia me nā avocados a me nā māla waina a hoʻoluliluliʻia me kahi pāpale kaumele paʻi maʻamau. Hiki paha ke makemakeʻoe e hōʻiliʻili i kekahi meli , e wela i ka umu, me ka hamo o ka waipaʻa i kēlā me kēia'āpana.
Ka mea e pono ai
- 1 paona pipi
- 1ʻoki (iʻoki)
- 2 cloves keleka (minced)
- 3/4 kapu
- lālā laiki
- 1 14 ā hiki i nā'alea ke kope i nā tōmato (kaʻole i kāpaeʻia)
- 1 6-ounce ke kanu i ka paila
- 1 15-'anea hiki i ka niho pīkī (holoi a holoiʻia)
- 1 (5-'anea ke hoʻohana i nā piʻiʻeleʻele (holoiʻia a ua'ānaiʻia)
- 1 10-ounce hiki ke hoʻopiliʻia ka meli baila
- 2 kahe wai
- 1 ka 2 punetēpēʻaila chili
- 1/4 teaspoon cumin
- 1/8 teaspoon pepa
Pehea e hana ai
- I loko o kahi kapuahi kaumaha ma luna o ka mahana wela, e kuke i ka pipi a hiki i ka'ōniu a me ke kuke ponoʻia, e hoʻonāukiuki e uhaʻi i kaʻiʻo. E hoʻouka i ke koʻiki a me ke kāleka a hoʻomoʻa no 4 a 5 mau minuke aiʻole a hiki i ka manawa e maʻalahi ai nā lau. E hoʻomau pono i kēia ma mua o ka hoʻomauʻana i ka papa.
- Hoʻomaʻa i ka meli, nā'ulina, keleka, ka laiki, nā piʻaka paʻi, ka pīmato, ka pīnake kolo, nā pīpīʻeleʻele, ka paila bipi, ka wai, kaʻaila chili, ka kumini, a me ka pepa i loko o ka pahu kukui 4 a 5-quart.
- E hōʻoia i ka hoʻomaʻamaʻaʻia i ka laiki āpau i loko o ka wai. E uhi i ka mea kuke kuke a hoʻomoʻi i kahi haʻahaʻa no 7 a 9 mau hora aiʻole a hiki i ka laʻi o ka laiki laiki. Hanaʻia i kaʻaila kirimina a me ka palaoa i kāluaʻia, inā makemakeʻia.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 601 |
| Ka nui o ka momona | 11 g |
| Ka momona | 4 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 67 mg |
| Sodium | 303 mg |
| Nā Carbohydrates | 82 g |
| Fiber Dietary | 22 g |
| Pāmua | 47 g |