He mea maʻalahi kēia mea kanuʻala i'ōwiliʻia aʻono e like me ka meaʻono-he meaʻono loa a hou. Heʻano maʻalahi loa ia. Hiki iāʻoe ke lawelawe e like me kaʻaoʻao o ka'āpana aiʻole e hāʻawi i kahi mea kanu, ka moa a me ka tofu no kahi papa holomua. Hiki pū, hiki iāʻoe ke koho i kāu'atipuni i nā hua liʻiliʻi ma muli o ka mea hou a loaʻa i kahi e noho aiʻoe. Aia i ka papahele nā meaʻai a me nā meaʻaʻahu e hana ai i nā hopena maikaʻi. E hauʻoli!
Ka mea e pono ai
- 2 i 3 Tbsp. kaʻaila aila
- 3 i ka 4 Tbsp. ka waina keʻokeʻo (aiʻole ka sherry, aiʻole kaʻaila waina / sherry)
- 3 i ka 4 cloves keleka (kālaiʻia)
- 1 i 2 mauʻulaʻulaʻulaʻula (finely sliced, OR 1/2 a 3/4 tsp.
- Kōʻano: nā 'āpau i'ōwiliʻia
- No ka iki:
- 1/3 kapu
- ka moa moa (aiʻole ka mea kanu / meaʻai mīkini inā he meaʻaiʻole)
- 2 1/2 tbsp. ka mīkini kalo (aiʻole ka mea 'aila meaʻai ka mea kanu)
- 1/2 tbsp. ke koko kō
- 2 tbsp. hihihi
- 3/4 tsp. ka mea kanu
- No nā huaʻai:
- 1 kaloka (sliced)
- 1/2 kapu kaulupa
- 1 i 2 mau'ōpū keʻo (sliced)
- 1 pepaʻulaʻula (sliced)
- 1 i 2 mau kapu broccoli
- 2 mau kīʻaha bok choy a iʻole baby bok choy, nā mea nui iʻokiʻokiʻia i mau'āpana
Pehea e hana ai
- E hoʻokuʻi i nā meaʻai me nā mea kanu, e hoʻoulu i ka hope a me ka hāwanawanaʻana me kahi māka a hikiʻole i kaʻoki. E hoʻokaʻawale.
- Hehi i kahi wok aiʻole pan nui i kaʻaila-kiʻekiʻe wela.
- Drizzle i loko o kaʻaila a'ōwili a puni, a laila e hoʻopau i ke kele a me ka chili. E puhi i hoʻokahi mau minuke i hoʻokahi manawa e hoʻokuʻu i ke ala (keʻokeʻo ke keleʻele,ʻaʻole i maʻa no ka ho'āla maikaʻi).
- E hoʻonui i kaʻoi loa o nā hua mua - kāloti a me ka puaʻaʻalaʻala - me kahi'ōwili a waina paha a sherry (e pili ana i 1 Tbsp).
- E hoʻolālāʻo 2-3 mau minuke, aiʻole a hiki i ka'ōniʻoniʻoʻalani a hoʻonani ikiʻia. E hoʻonui i ka waina / sherry i ka pauʻana o ka pan - 1 tbsp. i ka manawa e hana maʻalahi i nā meaʻono.
- E hoʻomoʻi i nā hauhaʻi a me ka ulaʻula me 2 a 3 tbsp. o ka mīkini paʻakikī āu i hana ai. E puhi i 2 mau minuke, aiʻole a hiki i ka manawa e kukeʻia ai nā hamo. Inā maloʻo ka paila, e hoʻohui i kahi iki iki.
- E hoʻoulu i ka broccoli a me ka bok choy, me ka meaʻono hou. E hoʻolālā i ka 2 a 3 mau minuke, a hiki i ka'ōmaʻomaʻo'ōmaʻomaʻo o ka brocoli. ʻO nā mea keʻokeʻo o ke kāpena e pono ke mālama i ka hapa nui o kā lākou kaniʻuhū.
- E hoʻouka i nā'ōpala (inā hoʻohana) a hoʻoneʻe i.
- Wehe i ka wela a me ka ho'āʻoʻana i ka ho'āʻo, e hoʻonui i ka 'aila o kaʻaki a me ka meaʻai meaʻai ka meaʻai keʻole heʻoluʻolu aʻawaʻawa paha. Inā nui ka paʻakai, hoʻohuiʻia i ka lime aiʻole ka wai lemon. Hiki ke hoʻohui hou aʻe i nā chili no nā meaʻala.
- E lawelawe me ka laiki a hauʻoli.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 166 |
| Ka nui o ka momona | 8 g |
| Ka momona | 1 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 376 mg |
| Nā Carbohydrates | 19 g |
| Fiber Dietary | 4 g |
| Pāmua | 5 g |