He mea maʻalahi kēia, akā he mea leʻaleʻa ka hana a me kaʻai, a hoʻohana i nā mea i loaʻa paha i ka lima. ʻO nā momona momona a pauʻole ka maikaʻi, akā, hiki iāʻoe ke hoʻohana i nā'ūhā moa inā makemakeʻoe, aiʻole ka puaʻa momona, ka paʻipaʻi a me ka lahilahi.
Ināʻoe e hoʻohana i nā'ūhā moa, e hoʻonuiʻia ka manawa kuke i 5 a 8 mau minuke. Pono ka puaʻa e kuke i ka 150 ° F ma kahi o 2 a 4 mau minuke. E hōʻoia i ka paʻiʻia o nāʻiʻo a pau i kaʻeleʻele hoʻokahi a no laila e kuke ana i ka manawa like. E nānā mau i ka pāmahana o loko me kahi meaʻai wela. Pono e puhi i ka moa i 160 ° F i kēlā me kēia manawa. Hoʻopiliʻia kēia meaʻai ma kahi'āpana hulina lua . Ināʻoe e hana i ka'umiʻu maʻamau a huli i kaʻiʻo, ua pālua ka manawa kuke.
No nāʻaoʻao, e ho'āʻo i ka'ōpala a me kaʻo Walloped Potatoes . E hoʻoulu i ka saladi'ōmaʻomaʻo a huamona hua paha a me nā'ōmole a me nā'ōleʻa.
Ka mea e pono ai
- 4 iwi momona a me nā ū waiū
- 1 hua, i paʻi
- 3/4 ke kīʻaha melemele
- 1/2 teaspoon waihona basil maloʻo
- 1/4 teaspoon mīlī maloʻo
- ka paʻakai a me ka pepa eʻono
- 1/4 ke kīʻaha pipi Parmesan
- 2 punetēpō lime wai
Pehea e hana ai
1. E kau i nā umauma lūlū a me ka momonaʻole ma waena oʻelua mau mīhini pepa a paʻi maikaʻi i ka moa i 1/3 "mānoanoa i kaʻaoʻao laumā o kahi mallet mīka a pinepine paha.
3. E kinai i ka meli i'ō i loko o kahi pāpaku. I loko o kahi pā pāpaʻu, hoʻohui i ka mele, basil, oregano, pepa, ka paʻakai, a me ka paʻakai.
4. E hoʻoulu i ka moa me ka wai lime, a laila e hoʻokomo i ka huamoa i'ōhumuʻia a laila eʻaʻahu keʻokeʻo me kaʻaila.
E waiho i ka moa ma luna o kahi pae kaula no 20-30 mau minuke i maloʻo ke pani.
5. E haʻalulu i kahi pūʻali koaʻelua o George Foreman a iʻole kekahi'āpana lua-hulina'ē aʻe me ka mea'alapalapaʻole. Hoʻomaʻa i ka moa no 4-7 mau minuke a mikoʻona maikaʻiʻia i 160 ° F, a heʻeleʻele a'ōwili ke kikola. E lawelawe koke.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1323 |
| Ka nui o ka momona | 74 g |
| Ka momona | 21 g |
| Ka momonaʻole | 29 g |
| ʻO Cholesterol | 475 mg |
| Sodium | 598 mg |
| Nā Carbohydrates | 20 g |
| Fiber Dietary | 2 g |
| Pāmua | 137 g |