ʻO ka puaʻa me ka'ōmaʻomaʻo a me ka Fennel: he 30-Minute Weeknight Dinner

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 158

Kaona - 5g

Kāpena - 0g

Paena - 26g

Ka Honua Wā 30 min
Prep 5 min , Cook 25 min
Nā lawelawe 4

Ua hopohopoʻo ia i ka hoʻoloheʻana o kaʻohana e'ōlelo ana "i ka umauma moa ...ʻaʻole loa!" i kēlā me kēia manawa e hana ana i ka moa? ʻaʻohe hopohopo! ʻAʻohe mea hoʻonāukiuki e pili ana i kēia momona lean ke hanaʻoe i keʻano ma nāʻano likeʻole.

Hoʻopiha i ka moa me nāʻala o ke ahi mumū o ka turmeric a me ka momona me ka maikaʻi o ka hua fennel. ʻO ka mea nui,ʻo kaʻiʻo leʻa e like me ka moa he mea maikaʻi loa ia no ka poʻe iʻike i ka'ōmaʻomaʻapaʻa, aʻo nā meaʻala like me ka mūkini a me ka fennel paha ke kōkua i kaʻonaʻana.

Nā meaʻai

• 2 teaspoonsʻailaʻaila
• 1 teaspoon ka lepo turmeric
• ½ teaspoon ka lepo fennel honua
• ¼ teaspoon kosher paʻakai
• 4 mau iwi liʻiliʻi, a me nā ū waiʻulaʻula

Hoʻomākaukau

1. ʻO ka umuʻeleʻele i 375F.
2. E laina i kahi pepa pani me ka pepa pepa.
3. I loko o kahi kīʻaha, huiʻia kaʻaila, ka turmeric, ka fennel, a me ka paʻakai.
4. E kau i nā umauma moa ma ka pepa bakena a me ka'ōpala me kaʻailaʻaila.
5. E hoʻokuʻu i ka umu a me ka moa bake no 20 a 25 mau minuke a hiki i ka piʻiʻana o ka mahana i loko o 160F.
6. Eʻoluʻolu e hoʻomaʻalili i mua o ka hoʻopiliʻana a me ka lawelawe.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Inā loaʻa iāʻoe ka manawaʻoi aʻe, e hoʻokahe i ka moa i loko o kaʻailaʻailaʻaila no hoʻokahi hola aiʻole a hiki i ka pō e kōkua i nāʻaʻa e mare.

ʻO nā meaʻono o ka turmeric a me ka fennel kekahi meaʻono loa ma luna o nā koho kōleo lean'ē aʻe e like me ka'ōmole, cod, tilapia, ka umauma turuki, a me ka momona o ka puaʻa.

Nā lawelawe a me lawelawe lawelawe

Hana maʻalahi i nā lā hebedoma ma ka hoʻomākaukauʻana i mua. Hana i kahi nui o kēia moa a mālama i loko o ka firihi no ka hopu a hele i kaʻai i kēlā me kēia pule. Ma mua o ka'ōhinuʻana i ka umu, e hoʻokuʻu i ka moa ma ke kui a lawelawe pū me nā hua'ōmaʻa. ʻO ka hapanui o nā huaʻona he pilina alohaʻole, ma waho aʻe o nā kukama a me nā'ōmato, hiki ke hoʻoulu i ka heartburn ma kekahi.

Hoʻopiʻiʻia nā koena o kēia moa moa i luna i ka saladi a i hoʻouluʻia me ka mikile, a me nā māla waina, a me kekahi mayonnaise māmā no ka pale moa i hoʻomaʻemaʻeʻia. Hoʻohui i kahi squirt o ka wai lemoni i kaʻailaʻaila i mea e hoʻohana ai i ka pale lole palemele ma kahi o ka marinade-holoʻokoʻa, kahi wai liʻiliʻiʻole o ka wai lemoni e hanaʻole i ka hua hope loa waikawa, no lailaʻaʻoleʻoe e hopohopo ke kīʻaha e hanaʻia ai ka'ōpū.