Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 218
Kaona - 8g
Kāpena - 22g
Paena - 17g
Ka lōʻihi manawa 45 min
Prep 15 min , Cook 30 min
Nā lawelaweʻana 9 mau lawelawe (1 kapu kēlā me kēia)
He mea nui ka hoʻopauʻana i nāʻano meaʻai mai nā meaʻai a pau e noho maikaʻi ai a loaʻa nā meaola a pau e pono ai kou kino. Ke hāpai nei au i nā hale kūkulu i loko o nā kinaika leʻa, kahi hua a pau a mākena paha, a me ka hua a meaʻai paha. He mea nui kēia mau mea no ka hāʻawiʻana iāʻoe i ka ike i nā lā āpau a kōkua iāʻoe e kāohi i ke kahe o ke koko.
He mea maʻalahi ke nānā iāʻoe inā loaʻa iāʻoe nā māhele likeʻole o ka protein, nā kīpala, a me nā huaʻai, akā hiki iāʻoe ke paʻakikī ke haʻi aku iāʻoe inā e loaʻa anaʻoe i nāʻano meaʻai likeʻole i nā meaʻono likeʻole me nā pīpī. Hoʻopihaʻia kēia moa liʻiliʻi, broccoli, a me ka laiki raiki i nā huaʻona, nā kīʻaha holoʻokoʻa, nā meaʻai lean, a me ka waiu. He wahi maʻalahi aʻoluʻolu ia e loaʻa ana i nā meaʻai āpau a hoʻokahi, aʻo kahi e aloha ai kouʻohana!
He meaʻono kēia meaʻai e like me kaʻoluʻolu o kaʻai, akā, ua hoʻopihaʻia me nā huaʻaina momona a me nā kīʻaha holoʻokoʻa. ʻOi aku ka maʻalahi o ka hoʻomākaukauʻana me ka broccoli gelina, ka waihoʻana o ka moa, a me ka laiki ākea.
Nā meaʻai
- 12 ounce boneless, ka umauma luluʻole
- 1/4 teaspoon ka paʻakai moana
- 3/4 teaspoon pepa kopeʻeleʻele hou, i māheleʻia
- 2 punetēponiʻailaʻaila, i māheleʻia
- 1/2 ka 'aila melemele, i hoʻokuʻuʻia
- 2 cloves kele, minced
- 3 mau pahu kukui brozenoli
- 1 ka'uneke ka palaoa palaoa a me ka palaoa
- 1 1/2 kīʻaha waiū
- 3/4 kapu i ka palaoa i ka palaoa, iʻokiʻia, i māheleʻia
- 2 'ai nā kīʻaha i paʻiʻia i ka huilaʻiliahi
- E kanu i ka pala
- 1/4 ke kīʻaha pākī palaoa pākī
Hoʻomākaukau
- ʻO ka umu ahi he 350F. Eʻoki i ka moa i 1/2-cubes. ʻO ka manawa me ka paʻakai a me ka 1/4 teaspoon pepa.
I loko o kahi ākea nui, hoʻomehana wela i ka 1/2 tablespoon o kaʻaila ma luna o ka mahana wela. E hoʻoulu i ka moa a kuke, e hoʻouluulu, a hiki i ka moaʻana o ka moa. Wehe i ka moa i kahi pola nui.
E like me ka skillet, hoʻonā wela i 1/2 kahaʻaila o kaʻaila. E hoʻopili i ke ālaʻi, kaʻaila, a me ke broccoli. ʻOhu, e hoʻonāukiuki ana, a maʻemaʻe ka līlī aʻo ka brocoli he'ōmaʻomaʻo keʻokeʻo E nininiʻia i loko o ka pola me ka moa.
E hoʻololi i ka wela i kahi haʻahaʻa a hoʻonui i ka paila o kaʻaila i ka skillet. E kāpīpī i ka palaoa ma luna o kaʻaila a me ka pīpī e hana i ka paʻi. Hoʻopili mālie i ka waiū, hāwanawana e hui. E hele i ka wahi a waiho i 1/2 teaspoon o ka pepaʻeleʻele. Wehe i ka wela.
E hoʻouka i kahi laiki i ka moa a me ke brokoli i loko o ke pola nui. E ho'āʻo e hui. E hoʻonoe haʻahaʻa i ka paʻi kaʻina.
E hoʻomohu i kahiʻaila 9x9-mīkini me ka mea kuke. E hohola i ka laiki i loko o ka ipu kuke. E kāpīpī me ka koena o 1/4 kapu o ka tīhi a me nā meaʻai.
'Ohua 15 i 20 mau minuke, aiʻole hiki i ka hoʻoheheʻeʻia o ka hīnaʻi a hoʻonuiʻia ka pahu. Laweʻia mai ka umu a lawelawe i ka wela
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Ināʻaʻole hiki iāʻoe keʻimi i ka laiki laiki pono loa, e hoʻohana i kahi laiki laiki.
No kahi koho meaʻaiʻai, haʻalele i ka moa.
E hōʻiliʻili i nā huaʻai a pau āu, e like me kāloti, ka'alapakapi, ka'ōnihi, ka palaoa a me nā pele.
Nā lawelawe a me lawelawe lawelawe
Hoʻomaopopo nuiʻia kēia kahe no kaʻaina awakea. No ka'ōhumuʻana i ka umu, e uhi i ka pāpale a me ka baʻa ma 350F a hiki i ka mahana.
E lawelawe me ka saladi no nā mea kanu'ē aʻe.