Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 72
Kaona - 4g
Kahulu - 9g
Paena - 3g
Ka lōʻihi manawa 45 min
Prep 10 min , Cook 35 min
Nā lawelawe 9 (1 kapu kēlā me kēia)
Ua lohe mākou i nā mea lawaiʻa e'ōlelo nei, "eʻai i ke ānuenue," aʻo kēia kānana he ala maikaʻi loa ia e hana ai pēlā. ʻO kaʻoiaʻiʻo,ʻo ia keʻano o keʻano o ke kiko o ke anuenue-aʻo ka mea paʻakikī keʻai i nāʻano hua o ka hua a me nā huaʻai i kaʻai hoʻokahi, ke ānuenue anu. ʻO ka'ōpena o nā'ōpena o Rainbow e loaʻa nā huaʻai mai nā lālā kala, no laila ua piha i ka nui o nā antioxidants a me nā meaʻai'ē aʻe no kouʻohana.
ʻOiai nā meaʻokoʻa likeʻole o ka paprika maikaʻi, ka'ūmene, ka kinamona, a me ka meaʻono wela, he mea makemake kēia kanaka i ka mea makemake. Hiki iāʻoe ke waiho i ka popo pua aiʻole ka moa i loko o ia mea, akā hiki ke kū ma kona iho me kaʻiʻoʻole. He maikaʻi nō hoʻi ia i nā pīni a me nā moa liʻiliʻi inā loaʻa kāuʻai. Inā loaʻa iāʻoe kekahi mau mea kanu hou, eʻoluʻoluʻoe e hoʻolei i kēia mau mea.
Nā meaʻai
- 2 hui pūʻailaʻaila
- 1'okila onionio (kaʻoki)
- 2 helemoku loloa nui (ʻoki)
- 4 kauwela cloves (kaomiʻia)
- 1 pākani pepaʻulaʻula pepa ('āpana)
- 1 ka peleti (kaʻohi a me ka'ōmaʻa'ōpona inā loaʻa)
- 1 hōʻiliʻili i hoʻokahi kukuna o ka paprika
- 3 teaspoons turmeric
- 1/2 teaspoon meramona
- 1 ka lauʻole
- 1 i hoʻokahi kōniu kehi
- 1 (15-'anea) hiki ke kōmaʻomaʻoma (kahi'āpala)
- 5 kīʻaha punaʻai
- 10 ounces heʻeleʻele uliuli
- 1 lālā nui (iʻokiʻokiʻia i nā'āpana lahilahi, aiʻole nā'ōkihi a kalepa paha)
Hoʻomākaukau
- I loko o kahi ipuhao nui, hoʻomohu i kaʻaila, kaʻaila, a me ka makale. ʻOhi ma kahi haʻahaʻa wela no 5 a 10 mau minuke e hoʻonui i kaʻono ma kaʻaila.
- E hoʻopili i ke ālaki a me ka kuke no 1 a 2 mau minuke. E piʻi i ka wela a me ka lolo a hoʻonui i nā pepa a me nā kāloka. E hoʻomākaukau hou i kahi 1 a 2 mau minuke a hoʻonui i nā meaʻala. E hoʻomaha a kuke aʻaila aʻalani i kahi manawa'ē aʻe.
- E hoʻomoʻi i nā'ōmato a me nā ukana, a hoʻolālā no 15 minuke. E hoʻomoʻa i nā pana a me ke kuʻi a hoʻolima no kekahi mau minuke'ē aʻe 5 mau minuke a hiki i ka manawa e kukeʻia ai nā pi. (Inā hoʻohanaʻia i kaʻiʻo i kāhuaʻia e like me ka moa a me ka puakō, e hoʻohui i kēia manawa.) E hoʻololi i nā kaumāna me ka paʻakai a me ka pepa i ka manawa e pono ai.
Ka lawelaweʻana i nā manaʻo kōkua
ʻOiaiʻo ka papa kumu nui kēia kānana maikaʻi, akā e hoʻomaopopoʻoe i kāu mau mea'ē aʻe eʻai ai iʻole e hoʻonāʻia. ʻO kahi sālamu'alamata maikaʻi loa me ka lole hana waina he meaʻono ia i mua o ka'ōpala. Hiki iāʻoe ke ho'āʻo i ka hoʻohuiʻana i nā meaʻai i ka puʻu i koho no nā meaʻaiʻole. A iʻole e hoʻomopala i kahi moa, iʻa, pipi a me nā kāusahi kaomi a kau iā lākou ma nā papa likeʻole no ka mea e makemake ana e hana i ka meaʻai i kahi haʻahaʻa.