Kūkākūkā Pōkā Barley

Ke kānalua nei i ka mea e hana ai me ka pua turuki? Mai nānāʻoe i kahiʻoi aku ma mua o kēia'anʻakai hauʻoli! E kāohi i nā mea i koe a hōʻiliʻili i kekahi mau mea kanu hou a me ka huluhulu a me ke poʻo i kāu mea kuke kuke no kahi mākaukau kokoke loa i kaʻohana holoʻokoʻa. A iʻole e nānā i nā kuhikuhi o ka stovetop inā makemakeʻoe i ka mea wikiwiki.

Makemakeʻoleʻoe e pani i ka palaoa bale i ka palaoa bale, farro, aiʻole ka sorghum kānana piha. Hoʻopihaʻia kēia mau momona i ko lākouʻano maikaʻi,ʻoiai ma hope o ka lōʻihi, e hoʻomoʻa ai.

Hoʻomaka ka'ōʻana me ka mirepoix maʻamau o ka'atika, kāroti, a me ka makale. Inā makemakeʻoe i nā meaʻo Cajun a me Creole, e kāpili i kahi pele makalenu'ōmaʻomaʻomaʻa i ka waihona a me ka manawa o ka'ōpala me Cajun a me Creole. No ka'ōpala Creole, hoʻopili i kahi'āpana he 14.5-auneke o nā mīmaki palolo. Inā makemakeʻoe i nā huaʻai hou i loko o kou puʻu, e hoʻonui i ke kīʻaha aʻelua paha o nā piʻaʻeleʻele maloʻo, kānana, aiʻole mau'āpana lima e pili ana i hoʻokahi hora ma mua o ka hoʻomākaukauʻana o ka mihumu.

E lawelawe i ka meaʻala me ka palaoa Fried French a me nā kuki . He meaʻai maikaʻi loa kaʻina awakea. E hoʻoulu i ka sandwich a i ka salame no ka meaʻai kaulike.

Ka mea e pono ai

• 1 1/2 punahele puna piha kaʻaila
• 1/2 kīʻaha'okila
• 1/2 kaʻi
• 3 kāloti (hoʻopiliʻia ka lahilahi)
• 6 mau kapu i ka moa a me ka lole turuki
• 1 i 2 mau pīpī kuʻi kope
• 1/2 kīʻaha pālele
• 1 ka lauʻole
• 1 teaspoon lau lau lau
• 1/4 teaspoon mae wale marjoram
• 1/4 teaspoon ka honua pepaʻeleʻele
• 2 punetēpuniʻokiʻoki i ka pāʻani pāʻani (e pili ana i 2 teaspoons dried)
• Kisher paʻakai, eʻono

Pehea e hana ai

ʻO ka pahu kūkeke

1. E hoʻonā i kaʻailaʻaila ma kahi pāpale ma luna o ka mahana wela. E hoʻomoʻi i ke kolohi'iela, ka mea i hoʻouluʻi, a me nā kāloti i kāpalaʻia i kaʻaila wela a eʻaila a hiki i ka hoʻopaluluʻana o nā'omela, e hoʻonāukiuki mau.
2. I ka mea kuke kuke, e hui pū i nā mea kanu i kāhuaʻia, ka moa a me ka puakōkiu, ka piʻi pipi, ka bale, ka hua baʻa, ka meme, marjoram, a me ka pepa
3. E uhi a eʻaila ma kahi haʻahaʻa no 6 mau hora, aiʻole a hiki i kaʻoluʻolu o nā kāloti a ua hoʻonuanuʻia ka palaoa. Eʻai a pāpī i ka pāʻakai liʻiliʻi; e hoʻololi i nā kauʻana me ka paʻakai,ʻoiai e pono.

Stovetop

1. E hōʻalo i kaʻailaʻaila ma loko o ka umu Dutch a me kahi ukana ma luna o ka mahana wela. E hoʻoulu i ke koʻailaʻokiʻoki, ka mea'iela a me nā kāloka. E hānaiʻia a hiki i ka holoʻana o nā'iliki, e hoʻoulu mau ana i nā manawa a pau.
2. E hoʻoulu i ka moa a me nā pua puaʻa, ka puaa, ka bale, ka hua baʻa, koume, marjoram, a me ka pepa. E lawe mai i kahi mele.
3. E ho'ēmi i ka wela me ka haʻahaʻa a no ka hola 1 paha, a hikiʻole paha i nā mea kanu a me ka bale e palupalu.
4. E hoʻonā i ka paʻi pālaʻi i ka'ōpala. Eʻai a me ka manawa me ka paʻakai, e like me ka mea e pono ai.

Nā mea kōkua

ʻOi ka wikiwiki o ka palaoa bale ma mua o ka palaoa bale, akā, uaʻoi aku ka momona o ka palaoa bale ma ka fiber no ka mea,ʻo ia ka palaoa a pau. Hāpai ka palaoa i ka palaoa i ka'ōwili, akā e pono paha he 30 mau minuke i hoʻokahi hola o ke kukeʻaiʻana.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	733
Ka nui o ka momona	28 g
Ka momona	6 g
Ka momonaʻole	10 g
ʻO Cholesterol	301 mg
Sodium	1,072 mg
Nā Carbohydrates	20 g
Fiber Dietary	4 g
Pāmua	97 g

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