Hoʻokumu nā umauma moa me ka palupalu, e lilo ana iā lākou i meaʻokoʻa loa i ka moa o ka rotderie i kūʻaiʻia, kahi manawa e maloʻo a kiʻekiʻe ma ka sodium. E ho ohana i ka moa moa i kāu meaʻai punahele, i ka meli, burritos, aiʻole i ka hoʻopiha salakeke.
Ka mea e pono ai
- 2 umauma moa'ā'īʻole (e pili ana i 1 paona)
- 1 1/2 - 2 mau kīʻaha momona free, kaʻaila a me ka wai o ka meli (low water)
- 2 tsp. i maloʻo me nā mea i huiʻia
- 1 ka lauʻole
Pehea e hana ai
- E kau i nā umauma moa ma lalo o kahi ipu liʻiliʻi. Pono lākou e hoʻohui i kahi papa hoʻokahi akā e holo pololei. Moa i uhiʻia me ka hulu a me ka wai. E hoʻomoʻi i ka lau nahele a me ke kai .
- E lawe mai i kahi'ōpū, a laila e hoʻopau koke i ka wela i ka mea haʻahaʻa no ka mea e maʻalahi ka wai i kahi simmer. E uhi i kekahi wahi a hoʻomohala mālie no 10 mau minuke. E hoʻopau loa i ka wela, aeʻae i ka moa e noho i loko o ka wai wela no 15 mau 20 mau minuke.
- E'ākuhi ai i ka moa.
ʻO ka lawelaweʻana: Calories 121, Calories from Fat 13, Total Fat 1.4g (sat 0.4mg), Cholesterol 65mg, Sodium 96mg, Carbohydrate 0.4g, Fiber 0g, Protein 26.6g
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 279 |
| Ka nui o ka momona | 15 g |
| Ka momona | 4 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 95 mg |
| Sodium | 644 mg |
| Nā Carbohydrates | 1 g |
| Fiber Dietary | 0 g |
| Pāmua | 32 g |