ʻO ka pipi beehi, ka lihi, a me nā paʻi palaoa ka hoʻopihapihaʻana no kēia mau kāpena kāpili kāpili maikaʻi. Inā makemakeʻoe i ka laiki i loko o ka pipi o ka pipi, hoʻopili i ka palaoa me ka pāʻani 3/4 o ka laiki a me kaʻona. No kaʻahaʻaina momona liʻiliʻi, e hoʻokuʻu i ka mīnū a me ka waiū e hoʻomāhuahua i ka'alaʻalaʻala'alaʻula i kaʻaila. Hoʻopihaʻia nā'ōleka kāpili me nā'āpana puaa a kahuʻia i ka maikaʻi.
Ka mea e pono ai
- ʻO 12 lau nui
- 1 1/2 paona'āina pipi (lean)
- 1/4 kīʻaha kaʻaila
- 1 teaspoon ka lau nahele
- 1 1/2ʻokoʻa i ke kāpuni keru
- 2/3 ke kīʻaha i nā palaoa wī
- 1 ka waiū
- 2 teaspoons ka paʻakai
- 1 kaomi wai wai
- 6 paʻi paʻi
Pehea e hana ai
- Hoʻomoʻaʻia ka'opena kāpena i kaʻaila a me ka wai paʻakai a hiki i kaʻoluʻolu a maʻalahi, i kahi o 5 mau minuke ʻO keʻano,ʻo ka microwave ka poʻo o ke kāpena a pau no ka 12 a 15 mau minuke. Ke lahilahi ke kāpena e kākoʻo ai, eʻoki i nā lau.
- Hoʻopiliʻia ka meli ma ka honua, kaʻaila, ka lole, ka palaoa , ka'ūpau , ka waiū, a me ka paʻakai. E waiho i kahi pūpū nui o ka meaʻai ma luna o kēlā me kēia kāpuni; e hoʻouka i luna, e hoʻokomo i nā hopena i loko e hoʻopaʻa i kaʻiʻo i loko. E palekana me nā niho niho.
- E kau i loko o ke kīʻaha tunu a hoʻonui i ka wai kapu wai, kaʻaila a me ka waiʻaila. E uhi i ke kāpena me nā'ōpoki puapona a me kaʻai i 350 F no 45 a 55 mau minuke.
Nā mea kōkua
Ma mua o ka wai tōmato, hoʻohui i kahi'āpana 14.5-auneke o nā mīmaki paʻi a me ka paʻi 8-'unea o ka'ōniu kuki a ninini ma luna o nā'ōwili ma mua o ka kukeʻana.
E hoʻopili hou i nā pahu hana a me ka waiū me ka "raiki" no ka mea haʻahaʻa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 679 |
| Ka nui o ka momona | 38 g |
| Ka momona | 19 g |
| Ka momonaʻole | 13 g |
| ʻO Cholesterol | 176 mg |
| Sodium | 1,488 mg |
| Nā Carbohydrates | 29 g |
| Fiber Dietary | 6 g |
| Pāmua | 55 g |