Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kāleka - 542
Kaona - 16g
Kāpena - 23g
Paena - 75g
Ka Honua Nīnau 270 min
Prep 30 min , Cook 240 min
Nā lawelawe 4
ʻO Ropa vieja kekahi ipu Cuban waiwai nui o nā meaʻai a me nā'ōmato. Ma ka'ōlelo Pelekānia,ʻo "ropa vieja",ʻo ia hoʻiʻo "nā lole kahiko" -e hoʻopauʻia ka meli liʻiliʻi me nā hua iʻa e like me nā pepa a me nā'alemene e like me ka puʻu o nā kapaʻaʻahu. ʻO ka mea maʻamau,ʻo kaʻokiʻoki o kaʻiʻo i hoʻohanaʻia ma ka ropa vieja, heʻokoʻa kēnā ia,ʻaʻole ia he mea kūʻai wale nō akāʻaʻole i lawa ka momona e hoʻomaha mālie me ka holoiʻole. No laila, kapaʻia kēia inoa no ka pipi pipi - kahiʻoki iʻoi aku ka momona (aʻoi aku ka uku aku) me ka pōmaikaʻi mai kahi manawa lōʻihi lōʻihi - a koe wale (e pili ana) e like me kahi kalo. I ka manawa e piha ai nā hua manuʻai me ka'ōmato sodoma,ʻo ka ropa vieja he huaʻali mōhai meaʻai meaʻai a me nā antioxidants, huakō, a me nā minelala, i kaʻokiʻana i ka paʻakai.
ʻO kekahi o nā mea maikaʻi loa o kēia pālahalahaʻo ia e "hoʻomau i ka hāʻawiʻana" -eʻoi aku ka maikaʻi o ka lā aʻe, a hiki ke mālamaʻia nāʻiʻo i halaʻole a me nā huaʻai i nā tortillas (kahiʻoi pākoa a me ka cilantro maikaʻi), aiʻole e kauʻia ma luna o ka'āpala spaghetti no kekahi pāʻani "pasta"'ē aʻe.
Nā meaʻai
- ʻO ka paʻakai a me kaʻeleʻele kahi eʻono ai
- 3 paona pīpī pīpī (ʻokiʻia i loko o 2 - 3-cubes cubes, hiki i ka mea kīʻaha ke hana i kēia)
- 1 'ālika liʻiliʻi (ʻokiʻoki,ʻulaʻula aiʻole ka'ōmaʻomaʻuʻulaʻula)
- 1 kaona kalole (aʻoi aʻe paha,'āpala)
- 1 (15-'anea ke) nā tōmato (ka'āpana, ke kai haʻahaʻa)
- 2 nā'ōmaʻomaʻo'ōmaʻomaʻo (ʻoki)
- 2 pālaʻulaʻulaʻula ('āpana)
- 2 lau
- 1 (6-aunema) hiki i ke kōpato kōma (low-sodium)
- 2 punetēpuni kalo
- 1 teaspoon oregano
- 1 ka'eneʻena nihi paila (low-sodium or Herb-Ox Sodium-Free Bouillon aiʻole 3 pīpī puapelu pipi)
Hoʻomākaukau
- ʻO ka paʻakai a paʻi i kaʻiʻo a me ka'ōleʻele i loko o ka pā ma ke paila.
- Lōni ka lāki a kaula ma ka lalo o kahi ipu hao . E kau i kaʻiʻo brownish ma luna.
- E hoʻomau i ka'ōpū e mālama i ka wai. ʻO nā'ōmato a me nā pepa ma luna o ka meaʻai, me ka lālā o ke kai.
- I loko o ke kīʻaha liʻiliʻi a iʻole ke kīʻaha wai, e hui pū i ke koena o nā meaʻai (e like me ka wai hoʻomaʻemaʻe mālama) a ninini i nā meaʻai a me nā huaʻai.
- Hoʻomoʻa 2 i 3 mau hola i ke kiʻekiʻe, aiʻole 5 a 7 mau hola ma lalo.
Nā Hoʻohui Hoʻohui a me nā Hoʻohui
Inā makemakeʻoe e hana i kēia pāʻani e like me keʻano o ka pīpī pīpī paʻi ropa vieja-akā,ʻaʻoleʻoe makemake e hoʻohana i ka pūpū kepau-noi aku i kāu mea kīʻaha eʻoki i kahi'āpana'ōpile iʻoi aku ka lōʻihi ma mua o ka laulā, kahi e holo pololei ai ka'ōpala. A laila a pau ka ipuʻai i ka kuke, hoʻokuʻu i kaʻiʻo me 2 mau mākani (a kali paha e hoʻomaʻalili a hoʻohana i kou mau lima).
ʻO Ropa vieja kekahi o kēlā mau kuke kahi e hiki ai iāʻoe ke hoʻonui i nā mea kanu a pau i ka meaʻono. E noʻonoʻo e hoʻokomo i nā kāloti me ka makala. Ma ka hopena o ka manawa e hoʻolālā ai i kaʻoliva, nā meaʻala, a me ka pāʻani hou.