Pabellon Criollo

ʻO Pabellon criollo ka ipu a me ka laikiʻo Venezuela. ʻO nāʻeleʻeleʻeleʻele ( caraotas negras ) a me ka laiki e hele pū ana me nā'āpanaʻulaʻula o kahi'ōkoki flank i kuʻiʻia me nā'ōmato.

ʻO ka inoa pabellón,ʻo ia hoʻi ka hae, a ua hoʻonohonohoʻia ka pāʻina ma luna o ka pālahalaha e like me keʻano o ka'ōmaʻomaʻoʻulaʻula a me ka steak, nā pīniʻeleʻele, a me ka laiki keʻokeʻo, i nā palaniʻekolu o ka hae pākolu. E lawelawe me nā'āpana o ka mea kanu i ka mea i paraiʻia ( tajadas ) ma kaʻaoʻao ( con barandas , aʻaoʻaoʻaoʻao) a / aiʻole me nā hua i'ōniʻia ma luna ( kahi kaʻaʻula ).

Ka mea e pono ai

• 1.5 mau paina flank
• 2 pīpī pua
• 4 cloves keleka, minced
• 6 puna puna 'ōpuni puna
• 1.5 teaspoons ka paʻakai
• 1 'ālaʻa' aiʻoki (2-3 mauʻaila āpau)
• 1 15 'o ka ounce he pī'ā nui
• 1 ka pahu cuet
• 1.5 teaspoon cumin
• 1/2 teaspoon kala'alala
• 1 ka'uneke winika
• 2 punetēpē ka paʻakai
• 2 mau'ōmato

Pehea e hana ai

1. E kau i ka pūpū o ke kī i loko o ka ipuhao me ka broth, a uhiʻia me ka wai.
2. E lawe mai i kahi ohe a hoʻomohu i kahi haʻahaʻa no 1 1/2 mau hora, ai 'ole a hiki i ka wa eʻoluʻolu ai ka meaʻai. Wehe i ka wela aʻoluʻolu kaʻiʻo i loko o ka ipuhao me nā wai.
3. ʻO ka'ōpū 2 teaspoon i kaʻaila i loko o 4 punetūpuni puna puna no 1 i 2 mau minuke. Hoʻohui i 2 mau kapu wai a me 1 teaspoon ka paʻakai a lawe i kahi maʻi.
4. E hoʻouka i ka raiki i ka wai paila , hoʻohaʻahaʻa i ka wela, a hoʻomohala i ka laiki, uhiʻia, no ka 10 a 15 mau minuke. E hoʻopau i ka wela a waiho i ka laiki i uhiʻia no 5 mau minuke.

1. E hoʻokuʻu i kaʻaila 2 punetēpona i ka skillet, a me ka hapalua o kaʻaila me ke koena o ke kālaki i kālaiʻia aʻoluʻolu.
2. E hoʻoulu i ka pahu o nā pīniʻeleʻele (1), 1/2 kīʻaha wai, ka broillon moa, ka kumini, ke kālaka kala, ka vineka, a me ka 1/2 teaspoon ka paʻakai, a hoʻolima ma kahi wela wela no 10 mau minuke, a hiki i ka emiʻana o ka wai.
3. E koli i ka hau maloʻo i ka palaoa i nā'āpana lahilahi. ʻO kaʻiʻo e mālie loa a kaʻawale. E kāohi i nā'āpana nui i nā'āpana mīhini me kou manamana lima.
4. E hoʻokuʻu i 2 punetēpēpēpū i kahi skillet a kālua i ke koena o nā āpau a hiki i ka'aluʻolu. E hoʻomoʻi i nā'ōmato, 1 kapu o nā kīʻaha pīkī steak, a me ka'ōmole keʻopa a hoʻokuʻu no 3 a 5 mau minuke. Wehe i ka wela a me ka maloʻo.
5. Hoʻonohonoho i kaʻiʻo a me nā'ōmato ma ka 1/3 o kahi pālahaʻai. E kau i ka laiki ma kahi kokoke i kaʻiʻo, a laila waiho i nā beana ma kekahiʻaoʻao o ka laiki, e like me nā kī o kahi hae hae.
6. E lawelawe me nā mea kanu laʻau ma kaʻaoʻao.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	511
Ka nui o ka momona	22 g
Ka momona	6 g
Ka momonaʻole	11 g
ʻO Cholesterol	75 mg
Sodium	969 mg
Nā Carbohydrates	43 g
Fiber Dietary	11 g
Pāmua	37 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.