Hoʻokomoʻia kēia moa me nāʻano hoʻonani hōʻano Moroccan,ʻo ia ka mea e hoʻonāwaliwali aiʻoe ma nā kuli. E hōʻonaʻoe e kāhinu i ka kumulāʻau Cumin a me ka coriander i hoʻokuʻuʻia nā hua.
Ka mea e pono ai
- 1 ka moa a pau,ʻokiʻia
- 1/2 kapu / 120 mL kaʻailaʻaila
- 2 punetēpuni / 30 mL cilantro, kahiʻoki
- 2 punetēpuni / 30 mL wai wai lemon
- 2 teaspoons / 30 mL paprika
- 2 cloves kele, minced
- 1 1/2 teaspoon / 7.5 mL nā kumino cumin
- 1 1/2 teaspoon / 7.5 mL seed coriander
- 1/2 teaspoon / 2.5 mL turmeric
- 1/2 teaspoon / 2.5 mL ke kinona
- 1/2 teaspoon / 2.5 mL cayenne
- 1 1/2 teaspoon / 7.25 mL ka paʻakai moana
- 1/2 teaspoon / 5 mL ka pepaʻeleʻele
Pehea e hana ai
E hana i nā kumulāʻau Cumin a me ka coriander i loko o ka skillet ma luna o ka wela nui no 30 maukona a hiki i kaʻala. E kanu i nā hua i loko o ka mimina aiʻole i ka mea mīkini paʻakai. E hui pū me kaʻailaʻaila, ka wai lemonona, paprika, kaloka, ka turmeric, ka kinamona, ka lāʻau, ka paʻakai a me ka pepa.
E waiho i ka moa i kahiʻeke. E pīpī kūpili i luna a me ka hoʻohanaʻana i nā tongu e huli i ke kapa. Eʻeke i kaʻeke a kau i loko o ka pahu hauā no kaʻo 2-6 mau hola.
Hoʻokumu mua.
Wehe i ka moa mai kaʻeke a hoʻolei i kekahi marinade'ē aʻe. ʻO nā'āpana mīkini hehi ma luna o kahi ahi ahi no kahi o 35-40 mau minuke aiʻole a hiki i ka mahana o loko o 175 mau kepeli F.
I ka wā iʻakoʻia ai, e lawe i ka moa mai ka palaoa a kāpīpīʻia me ka cilantro'āpana a lawelawe i ka raiki, couscous, aiʻole quinoa.
Inā makemakeʻoe e hoʻokuʻu i ka moa i ka manawa o ka hoʻomohalaʻana, e pālua i ka mea kanu marinade. E hana i ka hapalua o ka huiʻana e like me ka wai moana a mālama i ka hapalua'ē aʻe e hoʻohana me ke kīʻaha i ka moa i loko o kaʻaila. Apply baste after the first 20 minutes of time cook, a hana hou i ke kaʻina hana e pili ana iʻekolu manawa, a hiki i ka moaʻana o ka moa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 602 |
| Ka nui o ka momona | 45 g |
| Ka momona | 9 g |
| Ka momonaʻole | 27 g |
| ʻO Cholesterol | 105 mg |
| Sodium | 982 mg |
| Nā Carbohydrates | 14 g |
| Fiber Dietary | 2 g |
| Pāmua | 36 g |