I loko o keʻano no ka pāʻina Caribbean? E hoʻohana i kahi poblano inā eʻimi ana i kahi meaʻala a me ka mea hoʻonāukiuki i ka wela me kekahi mea hoʻoleʻaleʻa a iʻole he habanero pepa.
Ka mea e pono ai
- 4 mau pūkuniahi, e pili ana i 6 auneke / 170 g i kēlā me kēia
- 1/2 kīʻaha / 1200 mL mauʻalani, i hoʻopiliʻia
- 2 poblano pepa, nā hua liʻiliʻi a me kaʻokiʻoki
- 3 cloves kele, minced
- 3 punetēpili / 45 mL kaʻailaʻaila
- 2 punetēpuni / 30 mL nā laumele hou
- 1 punetuni / 15 mL wai wai lemon
- 2 punetēpuni / 30 mL waiʻaila
- 1/2 teaspoon / 2.5 mL ka paʻakai moana
- 1/2 teaspoon / 2.5 mL pepaʻeleʻele
- 4 nā'āpana nui o ke alumini pālili
- 4 lemon
- 1/4 kapu / 60 mL cilantro lau (kō koho)
Pehea e hana ai
1. Hoʻomākaukau maʻamau i ka mahana wela.
2. E kau i hoʻokahi'āpana'āpana ma kēlā me kēia'āpana. Hoʻohui, kekaila, kaʻailaʻaila , koume, ka wai lemon, a me ka waiʻalani wai kīʻaha. E pāpale maikaʻi i ka pāpili ma nāʻaoʻaoʻelua o ka iʻa. E kau like i nā'āpana o ka'osa a me ka poblano ma kēlā me kēia'āpana. ʻO ka māmā me ka paʻakai a me ka pepaʻeleʻele.
3. Paʻi hewa o nā pale ma luna a me nā pahu paʻi . E kau ma luna o ka palaoa a hoʻomoʻa no 10 mau minuke, e huli, aeʻaila no nā minuke he 10 i koe.
4. I ka pauʻole o ka iʻa i ka'opaque (ma kahi liʻiliʻi o ka mahana o loko o 145-150 mau māka), aʻo nā mea kanu e lilo i meaʻoluʻolu, e hoʻohuli i ka wela. Eʻae i nā kiko e kū no 5 mau minuke ma mua o ka weheʻana. E hānai pū me ka lemon wili a me cilantro lau.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 426 |
| Ka nui o ka momona | 14 g |
| Ka momona | 2 g |
| Ka momonaʻole | 8 g |
| ʻO Cholesterol | 102 mg |
| Sodium | 479 mg |
| Nā Carbohydrates | 34 g |
| Fiber Dietary | 7 g |
| Pāmua | 44 g |