ʻO ka zucchini i kāwili ʻia me nā ʻōmato a me nā kāloti - meaʻai no ka kuke ʻana me ke kālaki * ʻO Crossfit

Zucchini - 1 kg
Kāloti (waena) - 2 pcs.
Onions (liʻiliʻi) - 2 pcs.
ʻO nā ʻōmato ʻulaʻula pala - 3 pcs.
ʻOmaʻomaʻo - 1 pūpū
ʻO ka paʻakai a me nā mea ʻono e ʻono
ʻO kaʻaila mea kanu - no ka palai ʻana
Kālika - 2 cloves

Nā polokina 0.8 g
Momona 4.8 g
Kālepaʻa 4.7 g

Hoʻomaʻamaʻa me nā kiʻi i kēlā me kēia lā o ke kuke ʻana i ka zucchini ʻōpala maikaʻi me nā ʻōmato a me nā kāloti.

Nā lawelawe i kēlā me kēia ipu: 6-8 Hana.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka zucchini i kāpīpī ʻia me nā ʻōmato, kāloti a me ka kālika kahi mea ʻono, maʻalahi e hoʻomākaukau ai maʻalahi e kuke i ka home e like me ka papa kiʻi kiʻi i hōʻike ʻia ma lalo nei. ʻOi aku ka maikaʻi o ka hoʻohana ʻana i ka ʻōpio zucchini, no laila ʻaʻole pono ʻoe e ʻoki i ka ʻili a ihi i ka waena o nā hua nunui a paʻakikī hoʻi, i loaʻa pinepine ʻia i nā mea kanu overripe. Pono e lawe i nā ʻōmato i pala no ka mea e waiho lākou i nā wai hou. Hiki iā ʻoe ke hoʻohana i nā mea kanu a me nā mea ʻala āu e makemake ai.

I mea e hoʻomau ai ke kīʻaha i ka papaʻai, koi ʻia e hoʻohana i ka liʻiliʻi o ka aila a hoʻomoʻa pono i nā mea kanu i ka pā.

KaʻAnuʻu 1

E holoi holoi i ka zucchini ma lalo o ka wai e kahe ana, ʻokiʻoki i ke kumu paʻa ma nā ʻaoʻao ʻelua o kēlā me kēia mea kanu, inā loaʻa, ʻoki pū nō hoʻi i nā wahi i hōʻino ʻia o ka ʻili. Peel i nā kāloti, nā kālika kālika a me nā ʻakaʻaka mai ka ʻūhū. E ʻokiʻoki i nā kāloti i loko o nā ʻāpana lahilahi (inā lahilahi a lōʻihi ka mea kanu, ʻokiʻoki ʻia i mau pahu), zucchini - e pili ana i nā ʻāpana liʻiliʻi like, kālika a me nā ʻakaʻaka - i loko o nā pahu liʻiliʻi. E ninini i kahi aila mea kanu i loko o ka lalo o ka ipu hohonu a hoʻokomo i ka kālika. Ke wela ka ʻaila, e hoʻomoʻi i nā zucchini i kālai ʻia, nā kāloti a me nā aniani. Fry ma luna o ka wela mehana, e hoʻoulu nei i kekahi manawa, no 10-15 mau minuke, a palupalu a momona ka zucchini.

KaʻAnuʻu 2

E holoi i nā tōmato a me nā mea kanu. E ʻoki i nā koʻokoʻo nunui mai ka dill, a mai nā ʻōmato, ʻokiʻoki i nā kumu paʻa. ʻOhi maikaʻi i nā greens, a ʻokiʻoki i nā kōmato i nā pahu nui. ʻO ka paʻakai a me ka pepa ka mea hana, e hoʻohui i nā mea ʻala inā makemake ʻia. Hoʻololi i nā mea kanu a me nā lau i ʻokiʻoki ʻia i kahi ipu, hui pono. E uhi i ka ipuhao me kahi poʻi a hoʻomoʻa i nā mea kanu i kahi ahi liʻiliʻi no ka hapalua hola (a hiki i ka palupalu Inā he wai liʻiliʻi mai ka zucchini, a laila hoʻohui i ka hapalua o ke aniani o ka wai hoʻomaʻemaʻe.