ʻO kahi mānoanoa, kahi aihue kahupapaʻu aʻehiku, a me ka'ūpoki 7-iwi i hana i kaʻoluʻolu, ka meaʻaiʻono i kaʻaiʻana ma ka hoʻohanaʻana i kēiaʻano umu maʻalahi. He mea loloa kēia hana hoʻomākaukau no ka kukeʻana i kaʻokiʻiaʻana o ke kāpena'ōpiopio. Hiki i nā mea kanu likeʻole i ka makahiki 1960. Hoʻomoʻaʻia ka pīpī pipi i loko o kahi'ōpala me ka'ailala, kāloti, a me ka feliʻile, me kahi kīpala o kaʻaila rīpī i huiʻia no ka'ōpala.
Hoʻopiliʻia ka'ōhi a me nā huaʻai i ka'ōpala, e hana ana i kahiʻaina awakea i loko o kahi pōʻai. Hoʻomaʻaʻia kaʻaina awakea i ka maikaʻi a hiki i ka wā e hāʻule ai ke kai. He ala maʻalahi loa ia e kuke ai i kaʻai āpau, aʻo kouʻohana ke aloha ia.
E lawelawe i kēiaʻahaʻainaʻainaʻai māmā me nā'ākena'apena hou a iʻole ka palaoa kāwili .
Ka mea e pono ai
- 1 i 1 1/2 paona pulu
- kahi, kahi 1 'iniha ka lahilahi
- 1'enepipi kohu
- 3 kāloka, hoʻokipa lōʻihi aʻokiʻoki i loko
- 2ʻanuʻu loloa,ʻokiʻia i mau lāʻau
- 3'alala pipi, iʻopiʻopiʻia a hoʻopiliʻia
- 2 punetēpē ka paʻakai
- 1½ teaspoon ka paʻakai
- 1/4 teaspoon paprika
Pehea e hana ai
- E puhi i ka umu a 400 F.
- Hoʻopili i kahi lōʻihi 2-3-3 kapuaʻi he 18 'iniha ke kaumaha o ke kolamu alumini.
- E kau i ke kai i ka waenakonu o ka'ōpala a kāpīpī i ka waihonaʻaila. E uhi i ka iʻa me nā huaʻai. E kāwiliʻia me ka waiūpaʻa a kāpīpīʻia me ka paʻakai a me ka paprika.
- Hoʻopili ka pepa a hoʻopaʻa i ke sila e paʻa ai i nā wai.
- E kau i ka paila o ka mīpala i loko o kahi pan a me ka pani pālolo.
- E puhi i ka'ōpae a me nā huaʻai i loko o ka umu wela mua no ka hola 1 a hiki i ka 1/2, aiʻole a hiki i ka manawa eʻoluʻolu ai ke kohu.
E lawelawe ana 4.
Nā mea kōkua
- E hoʻoulu i ka pupuhi, nā pihi, aiʻole nā pākīpika i ka pōʻai me nā uala a me nā kāloka.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 530 |
| Ka nui o ka momona | 26 g |
| Ka momona | 11 g |
| Ka momonaʻole | 11 g |
| ʻO Cholesterol | 138 mg |
| Sodium | 1,263 mg |
| Nā Carbohydrates | 32 g |
| Fiber Dietary | 6 g |
| Pāmua | 42 g |