Ināʻikeʻoe i ka hoʻolālāʻana i ka papaʻi palaoa i kekahi mau lā hanaʻino, mai makaʻu hou! ʻO kēia mau'ōpī puaʻaʻalani e hana i ka meaʻaiʻono, ka meaʻai i ka meaʻai, a hiki iā lākou ke hele pū me nāʻaoʻao likeʻole e like meʻoe.
Hoʻokumuʻia nā'āpana puaʻa liʻiliʻi a'ōwiliʻia i ka piha i ka umu. E lawe waleʻia nā kaluhi he 15 minuke no ka hoʻomākaukauʻana a me ka kukeʻana. ʻO kaʻili sketch iron ka mea kūpono no ka papahele. Ināʻaʻoleʻoe he wili hao, e hoʻohana i kekahiʻano'ē aʻe o ka pale ahi-pale aiʻole e hoʻololi i nā kope i kahi paʻi palaoa e hoʻopau ai. Hoʻopuka ke kīpona i nā meaʻono loa akā uaʻoluʻoluʻole e hoʻohana i ka boneless i ka papa. ʻO nāʻaoʻao āpau'āina kahi koho maikaʻi loa. Inā lahilahi ka'āpī, aiʻole nā iwiʻaoʻao, e hoʻoponopono i ka manawa kuke.
Inā makemakeʻoe i kahi meaʻono'ē aʻe, e hoʻopili i kahi 1/2 kīʻaha o ka sliced kaʻune i ka skillet me nā kulu. A iʻole e pākuʻi i kekahi mau kīʻaha o ka sliced a iʻole i kaʻiʻia. E ulu anaʻo Brussels i ka skillet a'ānaiʻia me nā'āpana. Hoʻopukaʻo Brussels i kahi meaʻalaʻono i ka wā i puhiʻia. ʻAi maikaʻi nā'ōpala a me nā pears me ka puaʻa. E hoʻoulu i ka Bosc pear a iʻole Golden Delicious apple i ka pā inā makemakeʻoe.
Makemakeʻoe e hoʻololi i nā kau. Ma waho o ka laulaʻau kala a me koume, nā meaʻala a me nā meaʻala e hele maikaʻi me ka puaʻa,ʻo ia ka fennel, ka pīpī, ka rosemary, a me ka pāhiri. Inā makemakeʻoe i kahi mīne aiʻole ka puahele me nā kiokō puaʻa, e noʻonoʻo e hana i kahi pan a i kaʻaila a iʻole kaʻaila kawa .
Ka mea e pono ai
- 4 wili liʻiliʻi (iwi-i, mae, kokoke i 3/4-inihi lahilahi)
- 1 kaʻailaʻailaʻaila
- 1 teaspoon ka paʻakai
- 1/2 teaspoon pepaʻeleʻele (kahi lepo hou)
- Kō koho: kelepona kaola
- Kōkua: hoʻohālike koume
Pehea e hana ai
- E puhi i ka umu a 375 F.
- E kau i kaʻili lili kapuaʻi he 12-iniʻi ma luna o ka mahana wela.
- E kopa i nā kulu puaʻa me kaʻaila a kāpīpī i nā mea a pau me ka paʻakai a me ka pepaʻeleʻele. Inā makemakeʻia, e hoʻomaʻemaʻe māmā iā lākou me kahi'ōkoʻomaʻomaʻi liʻiliʻi a me ka lepo thyme, e like me ka makemake.
- E'opi i nā kuki i ke alala wela no kahi o 3 a 4 mau minuke ma kēlāʻaoʻao a me kēiaʻaoʻao, aiʻole ia a hiki i ka'ōniʻomaʻo maikaʻi.
- E hoʻokuʻu i ka paepae me nā kulu puaa i ka umu a'ōhinu no kahi o 6 a 8 mau minuke, ma muli o ka lahilahi.
- Pono nā kiokō puaʻa e kākau i kahi 145 F ma kahi o ka thermometer heluhelu koke i ka māhele o kaʻiʻo.
* Ināʻaʻoleʻoe he wili hao, eʻimi i nā kānana i ka skillet a laila e neʻe i kahi papa tunu (ināʻaʻole ka'ehi e mahana i 375 F) i ka pauʻana o ka'ōhinuʻana.
Ka lawelaweʻana i nā manaʻo kōkua
E lawelawe i nā'ō'ō puaʻa me ka'ailala a me kahi huaʻai no ka meaʻai maikaʻi i kēlā me kēia lā. E kiola i kaʻuala i loko o ka umu e 'ai aʻoki , aiʻole e hana i kahi raiki e hele me nā kulu. Hiki maikaʻi i ka'ōmaʻomaʻu'āleʻa a me nā kāloti pono me ka puaʻa, e like me ka peʻa pupuhi a me ka brokoli .
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 429 |
| Ka nui o ka momona | 27 g |
| Ka momona | 8 g |
| Ka momonaʻole | 11 g |
| ʻO Cholesterol | 134 mg |
| Sodium | 115 mg |
| Nā Carbohydrates | 1 g |
| Fiber Dietary | 0 g |
| Pāmua | 43 g |