ʻO ka hua mīkini huaʻai me ka mea hana meaʻai

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 193

Kaha - 15g

Kaomi - 8g

Paena - 8g

Ka Honua Wā 15 min
Prep 15 min , Cook 0 min
Nā lawelawe 3

ʻOiai he mea wale nō nā meaʻai, he pono ka hoʻomaʻemaʻeʻana i kēia sālaina'ōmā. ʻO ka hale hoʻokipa wela o kaʻiʻo ka meaʻoluʻolu maikaʻi o ka momona a me kaʻona, e hui pū ana i ka vīnega me kahi kōmaʻi liʻiliʻi. Hanaʻia ka pāpale mai ka momona puaʻa hualoaʻa, hiki i ke kani me he mea hoʻonanea akā he mau punetē wale wale nō.

Hiki ke hoʻolilo 'ia kēiaʻano o ka sālaina mīkini maikaʻi (a wilted) paha i meaʻai ma ka hoʻouluʻana i ka moa i kukeʻia, ka popo, aiʻole ka iʻa a me ka tofu paha. ʻO ka hua manu i kohoʻia he koho maʻamau. Inā makemakeʻoe i nā huaʻai, nā hahi a me ka pepa ulaula maikaʻi loa.

Nā meaʻai

• 1 (9 a 10 ounhe) pōkole pēpē
• 4 mau'āpana puaʻa (iʻokiʻia aiʻole iʻeono mau'āpanaʻoki -poe)
• 1/4 kapuʻoki (minced)
• 1 clove keleka (minced)
• 2 punetēpē cider winika (aiʻole ka nui o ka nui e like me ka momona bale)
• 1 i ka paʻakai
• 2 pinches pepa
• 2 teashi sugar (aiʻole kahi mea like me ke kōpaʻa)

Hoʻomākaukau

1. E kau i ka'ō'ō (a me nā huaʻai'ē aʻe inā makemakeʻoe) i loko o kahi pola nui. E hoʻoulu i ka'ōnihi i kekahi ma ke kapaʻahu wela, akā makemakeʻoe i kahi wahi e hana ai.
2. Eʻoki i ka puaʻa a me ka puana a hiki i ka walaʻau. Holoʻo me ka hua i kāʻeiʻia a me ka wai i nā kāwele pepa.
3. Inā makemakeʻoe i ka sālani i hoʻomaʻemaʻeʻia, waiho e pili i 2 punetēpē o ka momona puaʻa i loko o ka pā. Inā makemakeʻoe i kaʻaʻahu hou, waiho i ka momona a laila e kau i ke kīʻaha me ka winika aʻoi aʻe ka meaʻala ma hope aku.

1. E kīʻaha i kaʻilima i loko o ka momona no ka 2 a 3 mau minuke, a laila e hoʻopau i ke kālani, e kuke no 15 mau 30 maukona aiʻole a hoʻomaka paha e lilo i meaʻala. E makaʻala iʻole eʻae i ke kāleka aʻawaʻawa paha.
2. E hoʻohui i ka vīnega, aʻoki i nā'āpanaʻeleʻele i loko o ka pā. (He mea nui ka winika, akā e hele wikiwiki ana me ka wela a me ka meaʻala.) E hoʻouka i ka paʻakai, ka pepa, a me ka meaʻala. E hoʻolālā eʻoki, ae ninini i ka pāpale ma luna o ka'ōina.
3. Hoʻopuka i ka'ōnihi ('ākū lawa maikaʻi) a hiki i ka uhiʻana. Hoʻololi i nā papa a me nā kīʻaha likeʻole a me ka luna me ka baʻoki pua. E hoʻonui hou i nā kāpili inā makemakeʻia.

Nā Palapala Hoʻohālike a me nā Hoʻohui

ʻAʻole i nui ka meaʻala i loko o kēia meaʻai, akā inā makemakeʻoe e hoʻohana nui i ke kōpaʻa, pono e hoʻohana wale i ka helu like. ʻO Stevia, he laʻana, nui loa,ʻoi aku ka maikaʻi ma mua o ke kōpaʻa a no laila he meaʻuʻuku wale nōʻoe. ʻO ke kīʻaha o ke kōkē he 1 teaspoon o ka stevia, no ka 2 teaspoon o ke kōpaʻa, makemake wale pahaʻoe i kahi kānana o stevia.

No ka hoʻololiʻana i kēia saladi i loko o kahiʻai nui, hiki iāʻoe ke hoʻonui i kekahi mau huaʻai'ē aʻe a me kahi pūmua. ʻO nā pūpūʻalani-e like me criminina a heititake-me nā'ōhū'ōniʻoniʻo, nā artichoke puʻuwai, a me ka moa e hana i kahi meaʻai nui e pono ai no ka lawelaweʻana i nā malihini.