Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 143
Kaona - 5g
Kāpena - 22g
Paena - 4g
Ka lōʻihi manawa 90 min
Prep 30 min , Cook 60 min
Nā lawelawe 6
ʻO ka'ilina Collard he meaʻai aku kalo a me nā meaʻai e ola ai, akā i ka manawa pinepine, ma kahi kīhāpai'Ālaina, ua kukeʻia nā'ōkākā me ka puaʻa a me nā mea paʻakai, nā mea momona momona. ʻO kēia mea ho'āla he mea hōʻoluʻolu hema ia a hoʻokuʻuʻia i lalo ma o ka hanaʻana i ka paprika'ākena a me ka mea hānai e hoʻonani ai e'ati i nā kī. Hoʻomaʻamaʻaʻia ka'ōpū o ka huluhulu ma luna ma ka hoʻohanaʻana i ka waiū momona liʻiliʻi ma mua o ka waiū maʻamau āpau, a hoʻokahi wale nō punetune o ka waiū.
He wahi kūikawāʻo Collard gps o kēia pāʻani paʻakikī. He lālā o ka papaʻaina iʻikeʻia he mau hua lapalapa palahalaha (ʻo nā mea'ē aʻe i loko o kaʻohana,ʻo ia ka broccoli a me ka puaʻaleʻale, nā pulupulu Brussels, kale, bok choy, turnips a me nā lālā), i loko o kahi pūpū sulfur i loko o nā mea i kapaʻia he glucosinolates , e hāʻawi aku i kēia mau meaʻai i kā lākou meaʻalaʻoluʻolu a me kaʻono nui loa.
I ka wā o ka hoʻomākaukauʻana i kaʻai, ka'ūʻana, a me kaʻaiʻana, kākiʻiʻia nā glucosinolates e hana i nā pūnaehana pūnaewele (indoles, nitriles, thiocyanates, a me isothiocyanates) e huliʻia nei no ko lākou hopena o nā'ākala.
Nā meaʻai
- 1 kaʻailaʻailaʻaila
- 1 pāʻaniʻulaʻula onionio, i ka palaoa
- 2 pālaulaha pāʻani, minced
- 1ʻelima'āpana kelihi, nā hua e laweʻia a waihoʻia i kahi'āpana'āpana
- 1 teaspoon paprika ulaula
- 1 teaspoon ka mea hānaiʻai (ʻaʻole i hoʻokomoʻia ka paʻakai)
- 1 teaspoons ka paʻakai, māheleʻia
- 4 ka waiʻaila aiʻole ka mea 'aila sodona haʻahaʻa aiʻole ka moa moa
- 2/3 kapu i ka palaoa
- 1/3 ke kīʻaha melemele
- 2 teashi me keʻano'ōmole
- 1 teaspoon ka palaoa
- 1 ka'uneʻena baila, eʻokiʻia i loko o nā'āpana liʻiliʻi
- 1/2 kīʻaha momona momona
Hoʻomākaukau
1.ʻO kaʻailaʻaila maʻemaʻe i loko o kahi puʻupuʻu nui ma luna o ka wela wela. E hoʻouka i kaʻilima, a kani hoʻi no 5 mau minuke a hiki i ka translucent a hoʻomaka i ke kelena. E hoʻouka i ka'ōleka a me ke kani no kekahi minuke.
2. E hoʻoulu i nā kālepa, paprika, hoʻoulu hānai a me 1 teaspoon ka paʻakai a me ke kani no 2 mau minuke. Hoʻopiha mālie i loko o ke kai / kai.
3. E hoʻomohu i ka pailapelu, kahi weheʻole, no 15 mau minuke, e hoʻoulu pinepine ai.
4. I ka wā e hoʻonāʻia ai nā kūkā, e hoʻomākaukau i nā kumukūʻai me ka'enela: E hui pū me ka palaoa, ka meaʻala, ka paʻakaiʻula, ka palolo palolo a me ka'ōpala o ka paʻakai.
5. E hui i ka waiū me kou manamana lima. E hoʻokomo i loko o ka waiū a hui me kahi pahu lāʻau a hiki wale i ka huiʻana. E waiho i ka paila no 5 mau minuke.
6. Hoʻopuniʻia nā punetēpī o ka paila i loko o nā pōpō. Ponoʻoe e hoʻomaʻemaʻe i kou mau lima e pale i ka paila mai ka pīpī.
7. E wehewehe i nā dumplings ma luna o nā greens. Hoʻomoʻaʻia, uhiʻia a kauʻoleʻia, ma kahi wela nui a hiki i ka hoʻonaniʻana o nā kukui a hoʻomoʻaʻia i loko o 20 minuke.
8. Eʻono eʻono i ka paʻakai a me ka pepa, ka lapa i loko o nā ipu a lawelawe.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
ʻAʻole kālepa i nā kālepa? E ho'āʻo i kahi kale a me keʻano lahilahi. E ulu anaʻo Bruxelles i kahi hui pūʻia ma kahi o nā pōkā no ka hoʻololiʻana i ka mea ulu. Hiki i kēia Duo ke hāʻawi mai i ka Hua'ōlelo A a me ka Hua'ōlelo C nui.
ʻAʻole hoʻolāʻau hānai? E hoʻokuʻi i kahi teaspoon hapahā o kēlā me kēia māla'āina, thyme, rosemary, a me ka pepaʻeleʻele a hoʻohanaʻia ma kahi o ka moa eʻai ai no ka mea like like a me kaʻike pono.
Nā lawelawe a me lawelawe lawelawe
E hoʻokuʻi i kēia hui kululu me 4 'auneke o ka moa moa a me nā pīni kuke e hoʻonui i ka protein.