Kūkāʻo Flank me nā Pūloʻo

Hoʻopiʻiʻia kēia'ōpenaʻokoʻa i kahi mea kanu maikaʻi a lawelaweʻia me nā hauhi ulu. ʻO kēia ke ala kūpono e huli ai i loko o ka'ōpū o ke kīpili paʻakikī i loko o nāʻoluʻolu, nā meaʻaiʻono.

Ka mea e pono ai

• 1 1/2 i 2 paona / 700 a 900 g kapuaʻi kai
• 1/2 pauna / 225 g kahukai portobello
• 1/2 pauna / 225 g nā kānana cremini
• 1 ka pāpaku nui
• 1/4 kapu / 60 mL ka waiū
• 2 wili (ka'ōmaʻomaʻo noa wale nō)
• 1/2 kapu / 120 mL balsamic vinegar
• 1/4 kapu / 60 mL soy sauce, me 1 punetune / 15 mL soy sauce
• 1/4 kapu / 60 mL ailaʻaila
• 3 punetuni / 45 mL ke
• ʻO ka paʻakai ka paʻakai
• ʻO ka pepaʻeleʻele i meaʻai

Pehea e hana ai

1. ʻO ka manawa hau me ka paʻakai a me ka pepa.
2. Hoʻohui i ka 1/2 walleti, 1/4 kapu (60 mL) biliane balsamic , 2 punetēpona (30 mL) kaʻailaʻoliva, 1 punetēpona (15 mL) ke kō, a me 2 punetēpona (30 mL) soy sauce i loko o kahiʻeke. Hoʻohui maikaʻi.
3. E hoʻomoʻi i nā pūpū a hoʻokuʻu i 2 mau hora aʻoi aʻe paha.
4. Eʻokiʻoki i nā haohao portobello a laila eʻokiʻoki i nā halo (portobello a me cremini) i loko o 1/4ʻelima kilo.
5. Eʻokiʻoki i ka hapalua o kahi shallot a me ka maʻi maʻi maʻi ala i loko o 1/2 hapa. E hoʻokuʻu i ka'ōmole i ka 1/2 o ka pata a hoʻonui i ka 1/2 o nā pāpapa.

1. Heat 1 ka 'aila punaʻailaʻaila ma luna o ka manawa no hoʻokahi minute. Hoʻoponopono i ka portobellos a me ka hola me ka paʻakai a me ka pepa.
2. E hoʻopili i 8 mau minuke a hoʻokuʻu i kahi pola a mahana.
3. E hana hou i nā kaʻina me nā'ōhū mīmī ma ka hoʻohālikelikeʻana i ka manawa kuke i 6 mau minuke.
4. Hoʻopiha i nā'āpana portobello a mālama i ka mahana.
5. I loko o ke kīʻaha liʻiliʻi e hui i 2 punetēpu (30 mL) o ke kō, 3 punetēpu (45 mL) o ka soy me ka 1/4 kapu (60 mL) o ka vīneka balsamic.
6. E hoʻomoʻi i nā hamo a me ka'ōpala no 3 mau minuke a hiki i ka emiʻana o ka wai.
7. E hoʻouka i nā scallions.
8. Hoʻokumu mua.
9. Wehe i nā pīpī mai keʻeke a waiho aku i ka marinade.
10. Grill steaks a hiki i ka hanaʻana, e pili paha i 8-10 mau minuke ma kēlā me kēiaʻaoʻao. Weheʻia mai kahi kīhāpai aʻokiʻoki i loko o nā'ōpala palaoa. E lawelawe me nā hauhi.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	570
Ka nui o ka momona	34 g
Ka momona	13 g
Ka momonaʻole	16 g
ʻO Cholesterol	150 mg
Sodium	911 mg
Nā Carbohydrates	18 g
Fiber Dietary	2 g
Pāmua	47 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.