He kī nui nā gela Collard i kaʻaiʻana i ka meaʻai, a ma kēiaʻano hoʻonanea, hoʻonani i nā kī ma loko o ka puʻu puaʻa i ka mea hoʻonā. No ka hoʻomākaukauʻana i kēia maʻalahi, e ho'āʻo aʻike i nā'ūpala pale a me nā'āpala liʻiliʻi i ka supermarket. Hoʻokuʻuʻia kēia mauʻeke i ka hopena o ka holoiʻana a me ka weheʻana i nā pūpū o kēlā me kēia lālā'ōmaʻomaʻo. Ināʻaʻole hiki iāʻoe keʻike i nāʻeke, e kāpae i nā lau e wehe iā lākou mai nā iwi āpau ma mua o ka holoiʻana a me kaʻokiʻana.
Ka mea e pono ai
- 2 i 3 mau poʻi ham
- Kō koho: 2 mau puaʻa (māhele)
- 1/2 pālani paona ('āpana)
- 2 cloves keleka (ʻokiʻia)
- Ke kuhi kosher paʻakai (e like me ka mea e pono ai)
- 1 (32-'aune auneke) greens collard ou 4 mau kīʻaha lapaʻau (holoiʻia, kālaiʻia a'āpala)
- 1 ka'eneʻena kōma
- Kōmike: he meaʻono wela (e like me Louisiana Crystal Hot Peppers ma ka Wineʻaina, e lawelawe)
Pehea e hana ai
1. E hōʻiliʻili i nā'ōpū ham, nā wāwae puaʻa (kō koho), ka puaʻa a me ke kāleka i ka ipu nui, a uhiʻia me nā kīʻaha wai 12, aiʻole ka wai nui e uhi i nā hua puaʻa. E lawe mai i kahi'ōpū ma luna o ka wela nui; e ho'ēmi i ka mahana a haʻahaʻa i ka pua puaʻa no 2 mau hola. E hoʻolālā manawa a hāpai.
2. Ma hope o kaʻaiʻana o ka puaʻa i 2 mau hora, e holoi pono i ka puaʻa ham a me nā wāwae puaʻa i ke kīʻaha. E hoʻomaha a wehe i kahiʻiʻo mai ka hua puaʻa.
3. I kēia manawa, he mea paʻakai kaʻiʻo puaʻa i ka paʻakai. ʻO ka nui o ka paʻakai e kauʻia ma ka paʻakai o nā hua puaʻa e hoʻohanaʻia. Hoʻonui i ka wela i ke kiʻekiʻe. E hoʻokuʻu i nā kīʻaha o ka hōʻiliʻili i loko o ka'ōpala kohua i loko o nā kīhāpai, e hoʻonāukiuki ana i ka holoiʻia o nā'ōpū a hiki i ka pauʻana o nā'ōkā. E hoʻokuʻu i ka mahana i lalo, a e hoʻomohala nā greens i ke kumukūʻai no 30 a 45 mau minuke.
4. E hoʻomoʻi i ka wai a me ka mālamaʻiaʻana o kaʻiʻo mai ka ham ham a me nā pua puaʻa i nā kīʻale. ʻO ka manawa eʻono a lawelawe i nā kīʻaha'ōpiopio me ka hoʻohanaʻana i kahi puna pūmau. E hoʻoulu i ka hani maʻemaʻe eʻono.
Nā HaumāʻAnaʻAna e ho'āʻo:
ʻO kaʻohe Mustard a me Ham
ʻO Greens Turn Greens
ʻO Beaʻo Greens
ʻO Kālā Collard a me Kale
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 454 |
| Ka nui o ka momona | 25 g |
| Ka momona | 8 g |
| Ka momonaʻole | 11 g |
| ʻO Cholesterol | 71 mg |
| Sodium | 1,189 mg |
| Nā Carbohydrates | 28 g |
| Fiber Dietary | 10 g |
| Pāmua | 32 g |