ʻO ka gratin he ipu i hoʻolapalapaʻia e Farani. E like me kāna'ōlelo Pelekānia, uaʻokiʻia a kuhinuʻia ka iʻaʻo Iapana a hiki i ka hoʻokumuʻiaʻana o ka'ōpū'ōpiopio gula,ʻo ka manawa pinepine mai ka hīnī aiʻole i nā kuhūʻai. ʻO nā mea o loko o kaʻau gratin he mau meaʻulaʻula, waiwai, a keʻokeʻo e pili ana, pinepine i nā huaʻai, nā protein, a me nā iʻa.
Ka mea e pono ai
- 1/3 i 1/2 mau paona hou i nā apo pepeiao
- 2/3 i ka 1/2 1 mau kīʻaha panko
- 1 i 2 punetēpē
- pākēlua (kaʻi, eʻono)
- 2 teashi
- kālaka (minced)
- E kuʻi i ka paʻakai (eʻono ai paha)
- Dash pepaʻeleʻele (aiʻole eʻono)
- 3 punetēpī ka pāhū laulāʻo Italia.
- 2 punetēpē ka wahine hou
- aila olila
- Kō koho: 1 papa o ka waiūʻaʻole i holoiʻia
Pehea e hana ai
- E paʻi i ke kui hou i loko o nā pēpē bite.
- I loko o kahi pāʻani liʻiliʻi, e hoʻonā i ka nui o kaʻailaʻaila, e hoʻoulu i nā'āpana calamari, ka wa me ka paʻakai a me ka pepa a wikiwiki koke a hiki i ka manawa e kuke ai i ka calamari. Wehe i ka wela a haʻalele.
- I loko o ke kīʻaha paila, e hui i ka palaoa panko, ka palaoa parmesan kalo, ka'ailaka paina, a me ka pālaʻi paʻi (mālamaʻia kekahi paʻi no ke kāohiʻana). E hoʻokuʻu i kahi i hoʻopiliʻia ai nā meaʻai. Hoʻiʻia ka panko me ka paʻakai a me ka pepa.
- ʻO kaʻaila kai canola liʻiliʻi piha i kaʻaila canola a iʻole nā mea hana'ē aʻe e kāohi ai i ke kī.
- E hoʻomoʻi i nā'āpana calamari ma ke kuke.
- Ka paila i ka hoʻopuniʻiaʻana o ka calamica ma ka calamari a me ke kapa komo. Me he mea lā i ka nui o ka panko paniʻana, akā i ka wā e lapalapa ai, e hoʻoulu ai i ka meaʻono, ka momona, kaʻono i ke kīʻaha. ʻO ka manawa me ka paʻiʻana i ka paʻakai a me ka pepa, koho.
- Hoʻohanaʻo Disona i kahi'āpana o kaʻaila ma luna o ke kāpena. No ka'ōpalaʻoi aku ka maikaʻi, ka pahu he kī o ka pata a pipi i ka luna o ke au gratin.
- I loko o ka umu a me ka umuʻenaʻena, e hoʻoulu i ke kāpuni a hiki i ka'ōpala e loaʻa i ka'ōpū'ōniʻomaʻu gula, aiʻole a hiki i ka lae e makemakeʻia. E hanaʻala me ka pāʻakai liʻiliʻi. E lawelawe koke.
Nā 'Ike Hou:
ʻO kēiaʻano kawa calamari o ka poʻe Kepanī e likeʻole me keʻano o kaʻulaʻula i ka palaoa i hoʻolapalapaʻia a laila e pūlehuʻia me kahi'āpana o ke kāleka parmesan panko berena'ūpī a pau loa ka'ōmole.
ʻO ka hopena, he māmā ia,ʻo ka crunchier au gratin ka mea hele kūpono i ka hulu melemele nui o ka beer Iāpana a iʻole paha. ʻO ka hoʻohuiʻana o ka pāʻani hou i ka'anuhi Italia, hoʻoulu hou i kahiʻoluʻolu hoʻomaha i ka papaʻaina, aʻo kaʻailaʻaila ka mea e hoʻolālā ai i ka waiwai.
Ponoʻia, e hoʻopiha i nā'āpana o ka waiū paila kūmoleʻole ma luna o nā pahuʻai no kahi ho'ālaʻoi aʻe.
E puhi i ka calamari au gratin ma kaʻohana nui e kuke ai i ka ipu, aiʻole eʻoki i loko o nā lola nui o kēlā me kēia kanaka.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 222 |
| Ka nui o ka momona | 9 g |
| Ka momona | 2 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 112 mg |
| Sodium | 294 mg |
| Nā Carbohydrates | 22 g |
| Fiber Dietary | 1 g |
| Pāmua | 12 g |