Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 362
Kaona - 11g
Kahula - 34g
Paena - 32g
Ka Honua Wā 30 min
Prep 10 min , Cook 20 min
Nā lawelawe 4 (2 mau kapu i kēlā me kēia)
Eʻimi ana i kahi hea? Hiki iāʻoe ke loaʻa kahi raiki laiki maikaʻi me ka moa a me ka pīpī i ka papaʻaina i 30 mau minuke, e pili ana i ka manawa like e kali ai no ka laweʻana. Hiki ke hoʻomaʻemaʻe kēia meaʻai i kahi laiki laiki momona i loaʻa i ka laiki , i kōkua iāʻoe e mālama i ka piha a mālama mau i ke koko.
Nā meaʻai
- 2 punetēpē kaʻaila pīkī, māheleʻia
- 1 i ka umauma mīmū, iʻokiʻokiʻia i nā'āpana mīpa
- ½ʻalani onioni, peʻe a me kaʻokiʻoki
- 1 kaloka, kālaiʻia a me kaʻokiʻoki
- 3'akila kāpili, peʻe a mīmo
- 1 mau kinetena ma mua
- 2 ka'ōmole'okipoki'āpana, mai kahi pākahi 1-paona
- ⅓ ka wai wai
- 2 kīʻaha i kīpala i ka laiki
- 2 punetēpē kahi meaʻaila sodium soy
- ¾ ka'ōmole hua'ōmaʻomaʻo
Hoʻomākaukau
Heat 1 ka'eneʻena kaʻaila o ka pīkī i ka mahana wela o ka wela nui ma kahi lau nui. E hoʻoulu i ka moa a kuke i kaʻaila a hiki i ke gula ma nāʻaoʻao a pau aʻokiʻia, ma kahi o 5 a 7 mau minuke. Wehe i ka moa mai ka skillet a waihoʻia i loko o kahi pola.
Ua holoiʻia ka wī skillet. E hoʻomoʻa i kaʻailaʻala iki i ka skillet a me ka wela ma luna o ke kiʻekiʻe. E hoʻomoʻi i ka'okika, kāloka, kāleka, a me ka hānai. Lele 2 a 3 mau minuke a loloa ka'eneka. E hoʻonaninu i ka pīpī a me ka ½ ipu wai, e'ānai i nā'āpanaʻeleʻele i lalo. Hoʻomaʻa a hiki i ka'ōhūhūʻeleʻele akā ua'ōmaʻomaʻo ka'ōmaʻomaʻo a me ka wai, ma kahi o 5 mau minuke.
- E hoʻolālā i ka laiki a me ka mea soya a me ka kuke, e hoʻonāukiuki ana i kekahi manawa, a hiki i ka wā e maʻalahi a hoʻomehanaʻia, ma kahi o 5 mau minuke. E kau i ka peʻa a hoʻomoʻa i kahi minute hou e mahana ai.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Ināʻaʻoleʻoe i maʻa i ka manaʻo nui loa o ka laiki laiki, e kahaha pahaʻoe i kaʻikeʻana iāʻoe e like me ia ma kēia pā. Hoʻopukaʻia ka'ōpū o ka laiki laiki ma ka wikiwiki wikiwiki i kaʻaila kaimana. Eia naʻe, ināʻaʻoleʻoe i kūʻaiʻia, hiki iāʻoe ke ho'āʻo i kahi hui o ka laiki keʻokeʻo a me ka laiki a iʻole e hana i kēia me ka raiki keʻokeʻo.
E noʻonoʻo i kēia meaʻai a me ka maʻalahi e like me keʻano hoʻohālike no ka hoʻouluʻana i ka palaoa a me ka'ōlaʻi. E nānā ma'ō aku o ka laiki a ho'āʻo i nā kīʻaha likeʻole. Hoʻohuiʻiaʻo Quinoa me ka pilikino a hoʻokahi like me ka hua'ōlelo. He mīlū keʻo ka Millet e hiki i ka poʻe i makemakeʻole i ka laiki ula eʻoluʻolu. Hiki iāʻoe ke hana i kēia me nā huaʻokoʻa like e like me ka'ōmole a iʻole nā kānina spelled, e hāʻawi ana i kahi'ōpala nunu a me keʻano maikaʻi mai kā lākou hua nui.
No ka hanaʻana i kēia kīʻaha wīwī, hoʻokaʻawale i nā puʻupuʻu o tofu no ka moa. Hiki paha iāʻoe ke hoʻopiha mua iā ia aiʻole e hoʻoulu me ka meaʻono, e like me ka lemon. ʻO Tofu wale nō ka maikaʻi. Hiki iāʻoe ke hana i kēia me nā pipi puaa momona a iʻole ka lean ham.
No ka palaoa iʻole i liʻiliʻi i ka palaoa, hoʻohana i ka hānari ma kahi o kahi meaʻai.
ʻO Tamari kahi kānana maikaʻi i hanaʻia mai nā melena wale nō ma mua o ka huiʻana o ka soy a me ka palaoa. Ināʻoe e maʻi i ka meaʻono, e nānā i ka niu kokona, e like me keʻano o ka'ōmaʻa maʻami.
ʻAʻoleʻoe eʻoluʻolu e hoʻohana i kekahi o nā huaʻai aʻoe a me kāuʻohana e hauʻoli ai! Ua hana wau i kēia me ka zucchini, nā'ōmaʻomaʻo, broccoli, a me nā pepa-nā mea a pau i ke kūʻai aku a iʻole ka hola i ka hale kūʻai.
No nā mea pāʻani pīnī pēpē, e hana i kēia me ka hui sameame, ka mea e hoʻoulu ai i kahiʻalaʻala likeʻole, aiʻole kāuʻaila iʻoluʻoluʻoleʻia, e like me ka canola a iʻole kaʻaila avocado. Eʻae i kaʻailaʻaila, kahi mea nui i hōʻailonaʻia no kēia pāla.
Nā lawelawe a me lawelawe lawelawe
ʻO ka hapa nui o kēia pāʻani e hoʻomaopopo ana i ka lau anuʻomaʻi maʻamau. E hoʻomākaukau i ka pō ma mua a hoʻomau i ka lama, aiʻole e hoʻohana i ka raiki paʻakikī, hana pākiki laiki, i hoʻonāukiʻia i ka mimiki kapuahi no kahi minuke wale no e hōʻino. ʻO ka hana maʻamau:ʻo ka kuke a me ka laiki ulana e hiki ai i ka māneka ikaikaʻoi aʻe ke hana, no laila ua emi iki ka hopena o ke koko.
Makemake wau e lawelawe i kēia me ka puhi a hoʻolālā paha e hoʻopuniʻia nā pāʻani uliuli i hoʻouluʻia me kahi mea liʻiliʻi liʻiliʻi,'āhiʻi, a me nā kumulāʻau sesame.