ʻO ka herb ke kīlaʻauʻulaʻula me ke kāpena

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Kaloka - 251

ʻAi - 12g

Kaomi - 4g

Paena - 31g

Ka lōʻihi o ka manawa 60 min
Prep 20 min , Cook 40 min
Nā lawelawe 6

He haʻahaʻa loa kēia ipuhana Mediterranean i FODMAP, a he mea hōʻailona maikaʻi loa ia. Mālua nā pai me nā kī a me ka laiki. Inā hiki i ka manawa, e hoʻokahe i ka moa no ka hiki i 24 mau lā ma ka puke laʻau e hoʻonui i ka hoʻomoʻiʻana o nā hōʻailona i loko o ka moa; ināʻoe e wikiwiki hiki ke kuke i ka moa i ka manawa koke.

Nā meaʻai

• 1 kaʻailaʻailaʻaila
• 1 kaʻene i kaʻaila
• 1'eneʻena puna i hoʻomaloʻoʻia i ka rosemary
• 1 tablespoon basil maloʻo
• ¼ teaspoon ka paʻakai
• ½ teaspoon ka'ōpū pepa maloʻo hou
• 2 paona boneless, ka umauma luluʻole
• 15 mau lāʻauʻoliva maka
• 15 kalamata olive
• ½ i piha i ke kīʻaha, nā huaʻalaʻulaʻula i kuʻiʻia
• Ua kīʻia i kaʻaila, kahiʻehā
• 1 punetēʻau
• 1 kaʻailaʻailaʻaila

Hoʻomākaukau

Herb Chicken

1. E hana i kahi palaʻa ma ka huiʻana i kaʻailaʻaila me ka thyme, kamaryla, ka basil, ka paʻakai, a me ka pepa. E kopa i kēia paila ma nāʻaoʻao a pau o nā ū moa a kau i ka moa i loko o kahi pā. E uhi i ka paila a hoʻokuʻu i ka moa e marinate no 2 mau hola i loko o ka firi.
2. E ho ohumu i ka umu a 375F.
3. Wehe i ka ipu kuke a hoʻomopala i ka moa ma ka umauma waena o ka umu no 40 mau minuke aiʻole a hiki i kahi mahana wela o 165F ma ka māhele o ka moa.

ʻO Olive Tapenade

1. ʻOiaiʻo ka moa e'ōhinuʻana, i loko o ke pola o ka mea hana lepo a meaʻai paha, e hui pū i nāʻoliva uliuli, kalamata olives, meaʻalani iʻalaniʻia, ka heleuma, kaʻaila, a me kaʻaila. E hana i ka hana a hiki i ka hoʻokumuʻiaʻana o kahi hui. Mai mama.
2. No ka lawelaweʻana, e'ānai i ka moa mahana i loko o nā'āpana 1/2-hapa a me nā'āpana o kēlā me kēia mehele me 2½ punetēma o ka hoʻomākaukau.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

E kāpae i ka hoʻomākaukau a eʻoliʻoli i kēia moa hopena pono'ī inā he makemakeʻoe.

Nā lawelawe a me lawelawe lawelawe

Hiki i ka wai pīpī ma luna o nā moa lūlū a uhi mau e hoʻomau i kaʻaila a hiki i kāu meaʻai.

Hiki ke hoʻonoeʻia kekahi mau anchovies ma waena o nā pāluaʻeleʻele a hoʻopaʻaʻia i loko o ka pahu hau ma ka pahu paʻalā no ka hoʻohanaʻana i ka wā e hiki mai ana.