No ka meaʻaiʻai a me ka ipu iʻa, e ho'āʻo i kēia meaʻai meaʻai i ka meaʻono a me ka meaʻono, i kaʻaila, nā kāloti a me ka pua, me kaʻaila, a me nā meaʻono'ē aʻe i uhiʻia. he māmā māmā. Hiki iāʻoe keʻike i kēiaʻano meaʻai meaʻai a me ka moa vegan a like me ka puʻuwai a hoʻopihaʻia e like me kekahi o nā paila'ē aʻe, akā i lalo iho i ka momona aʻaʻole loa ka cholesterol.
Ka mea e pono ai
- 1 pāʻani Puʻupuʻu meaʻai meaʻai he meaʻai (cut into 1/4 inches cubes)
- 3/4 ke kīʻaha
- 3/4 kapu pākani margarine (Earth Balance maikaʻi)
- 6ʻehu kapu huaʻulaʻula
- 2 i ka 4 punetēpē canola (i māheleʻia)
- 1 'āpana' āmakaiʻulaʻula (i hoʻokuʻuʻia)
- 1 ka pele kāleka
- 3/4 teaspoon koume (minced)
- 3/4 teaspoon sage (minced)
- 3/4 teaspoon ka paʻakai moana
- 3/4 teaspoon pepaʻeleʻele
- 1 punetune
- nā pākī levakai
- 1 punetēpē ke kumukama soy
- 1 ka'ōmaʻa'ōmaʻomaʻo
- 1 pākī pepa pale (hoʻopiliʻia e ka 12x10 iniha)
Pehea e hana ai
- ʻO ke ahi wela a 375 mau māka.
- ʻO Brown ka'āpana scallopini i loko o kahi pāpaʻi kīʻaha me 1 punetēpē o kaʻaila canola. ʻO ka manawa me ka paʻakai a me ka pepa. Laweʻia mai ka pan a waihoʻia.
- No ka hanaʻana i kahi aniani, e hoʻoheheʻe i ka margarine vegan i loko o ka pāpaʻi kī, e hoʻonui i ka palaoa a hoʻonā a mau loa i ka'ōmaʻomaʻo. Eʻoluʻolu a hoʻokaʻawale.
- I ka ipu nui a me ke kohua nui, e wela i ka mea hānai holoholona a hiki i ka hoʻohaʻahaʻaʻoluʻolu. E hoʻomanaʻo i kēia hana a me ka wela no ka hana hou.
- Ma kahi'āpana iʻaʻelima 5.5, e kuke i kaʻaila i ka hinu canola no 3 mau minuke a hoʻokomo i ka kāloti, ka sage, koume, ka paʻakai a me ka pepa. E hoʻomau i ka kuke no 5 mau minuke. E hoʻomohui i ka'ōnaehana mea kanu maʻamau a hoʻomohala no 5 mau minuke. ʻO Whisk i loko o nā pākeke levakai.
- ʻO ka mea'ē aʻe, e hoʻonui i ka margarine hoʻomākaukau a me ka palaoa i ka liʻiliʻi i ka manawa a hoʻomau i ke kukeʻana e like me ka hoʻomakaʻana o ka miki e ulu. E kau i ka scallopini mālama, tamari a me ka peʻa. E ninini i loko o ka pā pāpaʻu nui e hoʻomaha.
- I ka manawa e maloʻo ai kaʻaila, e nininiʻia i loko o nā rameke a pau, ke pākeke paʻipaʻi paha a me ka pāʻani liʻiliʻi. E uhi pū me ka pāpaʻi puff (e mālama i ka hele ikiʻana o ka mea hānai no ka pīpī a me ka hoʻo'ōʻana i ka maka) a me ke sila. Eʻoki i nā'āpana liʻiliʻi.
- E kīʻaha no 35 min a hiki i ka piʻiʻana o ka mahana a hiki i 165 ka lōʻihi.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1507 |
| Ka nui o ka momona | 101 g |
| Ka momona | 18 g |
| Ka momonaʻole | 38 g |
| ʻO Cholesterol | 140 mg |
| Sodium | 2,467 mg |
| Nā Carbohydrates | 83 g |
| Fiber Dietary | 9 g |
| Pāmua | 67 g |