ʻO kēia kumukūʻai hoʻokipa paha a iʻole stovetop coq au waina (he moa i loko o kaʻulaʻula) ua emi keʻanoʻawaʻawa i loko o nā mea'aleʻaleʻa a kiʻekiʻe loa i loko o ka protein. He punahele gluten-freeʻole ia e hiki ke lilo i hoʻokahi meaʻaila.
Hiki iaʻu ke hana i kēia meaʻai i loko o nā mahina hoʻomaha, e hoʻomaka ai i loko o ke kuhukukū i ke kakahiaka a mākaukau i ka wā e hoʻi ai au i ka hale no kaʻaina awakea. ʻO nā pai a me nāʻaoʻao o nā mea kanu hoʻolālā e like me nā'ōpuʻu e ulu ana a me ke broccoli.
Meaʻai:ʻAi 200 mau caloni no kēlā me kēia lawelawe, 34 grams protein, 2 grams ka momona, 3 grams ka'akiʻa.
Hana 6 mau lawelawe
Nā meaʻai
6 5-ounce boneless mau moa lūlū moaʻole aiʻole likeʻole likeʻole o nā makana mīkiniʻeleʻeleʻole o ka iwi
1 1/2 kīʻaha manuahi momona momona
3/4 kapu i ka wainaʻulaʻula
4 ounce
8'ekani peʻa a iʻole 1 kapu o nā'ekuʻomaʻa'ōmaʻomaʻo
1/2 teaspoon'āpana bacon a me nā'āpana pua puaʻa
1 teaspoon mae wale koume
2 teaspoons cornstarch
2 punetēpuni ka wai anuanu
ka paʻakai a me ka pepa eʻono
Kō koho Hoʻopili kēia i nā huapiʻa a me nā calories akā hoʻoliloʻia ia iʻoi aku o kahi meaʻai maʻamau.
Kōkua: ʻO kaʻu kāne he meaʻokiʻoki aʻoi aku kaʻaila a pēlā wau e haʻalele ai iā lākou i waho.
Hoʻomākaukau
- Ke kuhi kaupunika: Ka moa o ka moa, ka moa moa, ka waina, nā haloo, nā hua bacon, ka meme (a me nā'ōlapa ke makemakeʻia) i loko o kahi kīkoi i lalo no 4-8 hola.
- Ke kaʻina o Stovetop: Ka moa o ka moa, ka moa moa, ka waina, nā haloha, nā keke bacon, ka tarragon (a me kaʻaila i makemakeʻia) i loko o kahi hohonu hohonu a lawe mai i kahi'ōhū no 15-20 mau minuke a maheleʻia ka moa ma o ka'ōmaʻomaʻo wale.
- E hoʻokuʻu i ka moa, kaʻuala a me ka hapanui o nā halo, mālama i ka wai i loko o ka pā a me ke kuʻi koko. Inā hoʻohanaʻoe i kahi kumukūpoko, hoʻohuli i ke kuʻi koko i luna.
- I loko o ke kīʻaha, e hui pū me ka waikiko a me ka wai anuanu, e hoʻonui i ka wai i mālamaʻia a me ka haunaele.
- E lawe mai i kahi maʻi me ka hoʻoulu a me ka kuke a hiki i ka uluʻana. ʻO ka paʻakai a me ka pepa e like me ka makemake.
- E lawelawe i kēlā me kēia umauma me ka 1/6 o ka mila.
Ka lawelaweʻana i nā manaʻo kōkua
E lawelawe pū me nāʻaoʻao o ka hua mahu a me nā hua maloʻo. ʻO nā hua'ōmaʻomaʻo e like me ke brokoli, nā huaʻala i kālaiʻia aiʻole ka hua hau e hana i kahi pālahalaha a nani. Inā makemakeʻoe e lawelawe iā ia me kahi salakeke hou, hiki i ka hoʻololi maikaʻiʻana o nā mea leʻaleʻa ma kaʻai.
Ināʻaʻoleʻoe i haʻaleleʻia i ka mālūneʻe a me nā'ūpili, kahi maikaʻi loa o kahi'āpana berena a me kaʻaina ahiahi e pīpī i ka milo.
Hiki iāʻoe keʻoliʻoli i nā meaʻai no kaʻaina awakea a me kaʻaina awakea i ka lā aʻe. E hoʻomoho i ka mīkini kapuahi no hoʻokahi minute aʻoi aku paha ma ka lawelaweʻana, a hiki i ka wela. Hiki ke mālama i kaʻono me kaʻoluʻoluʻole i ka helehelena, no laila, maikaʻi ia no kaʻoluʻolu pilikino ma mua o ka lawelaweʻana i nā malihini a me nā meaʻai.
Hiki iāʻoe ke hoʻokuʻu i nā meaʻai no ka hoʻohana houʻana, me ka hōʻike hoʻokahi e hikiʻole ke hele ke nānā aku i kaʻono i ka manawa e hoʻouka houʻia.