ʻO ka akepaʻa moa me nā mea kanu - kahi papa hana ʻanuʻu me ka kiʻi o ka kuke ʻana i ka pā * ʻO Crossfit

Ka ate moa - 400 g
Eggplant - 1 pc.
Onions - 1 pc.
Nā pepa momona - 2 pcs.
ʻO ka paʻakai e ʻono
ʻO nā lau lettuce - 2 pcs.
ʻO kaʻaila mea kanu - no ka palai ʻana i nā mea kanu
Nā mea ʻala e ʻono
Kālika - 1-2 koloka

Nā polokina 5.9 g
Momona 1.8 g
Kāpena Kāpena 4.2 g

ʻO kahi meaʻai i kēlā me kēia lā no ka hana ʻana i ka akeʻai moa moa me nā mea kanu i ka pā.

Nā lawelawe i kēlā me kēia ipu: 2-3 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka akepaʻa moa me nā mea kanu kahi meaʻai maikaʻi a olakino hoʻi i hiki ke hoʻomākaukau ʻia ma ka home mai nā ake a me ka hau paʻalula. ʻO nā mea kanu i kēia papa hana ʻanuʻu me kēlā me kēia kiʻi, eggplant, bele pepa, ʻukala a me nā ʻoliva pūliki ʻelua i hoʻohana ʻia. Hiki iā ʻoe ke hoʻohui i nā meaʻala āu e makemake ai. Hoʻomoʻa ʻia ke kīʻaha i loko o ka pā palai lāʻau ʻole (e koi ʻia kēia me ka aila liʻiliʻi) a me nā ʻaoʻao kiʻekiʻe. Inā makemake ʻoe, hiki iā ʻoe ke hoʻohui i ka pā me nā zucchini ʻōpio a me nā mea kanu like ʻole. Hiki iā ʻoe ke hoʻohana i ka raiki i hoʻolapalapa ʻia a i ʻole kaʻuala ma kahi ʻaoʻao ʻaoʻao no ke ake.

KaʻAnuʻu 1

E hoʻomākaukau i kāu mau mea ʻai. E holoi i ka pepa a me ka eggplant, ihi i ka ʻakaʻakai a me kālika. No kahi eggplant, ʻokiʻoki i kahi kumu paʻa ma nā ʻaoʻao ʻelua, wehe i ka luna me kahi huelo mai ka pepa, a hemo i nā hua mai waena. E ʻokiʻoki i ka ʻaka i loko o nā ʻāpana lahilahi, hele i ke kālika ma kahi kaomi, ʻokiʻoki i ka pepa i mau ʻāpana waena, ka eggplant i loko o nā cubes liʻiliʻi, like ka nui me ka pepa (ʻike i ke kiʻi). E kau i ka pā ma ke kapuahi, e ninini i kahi aila mea kanu. Ke wela, hoʻopili i nā mea kanu i hoʻomākaukau ʻia, e hoʻomoʻi i kahi paʻakai a me ka pepa e ʻono. E hoʻowali maikaʻi a puhi i kahi ahi liʻiliʻi a palupalu ka eggplant.

KaʻAnuʻu 2

E holoi holoi i ke ake moa ma lalo o ka wai holo. Inā paʻa ka hau, defrost mua i ka lāʻau kūlohelohe, hoʻokahe i nā wai āpau a laila holoi wale. E ʻokiʻoki i ke akepaʻa i nā ʻāpana nui, ma hope o ka hemo ʻana o ke koko a i ʻole nā momona momona, inā he mea. E hahao i ke akepaʻa i loko o ka pā palai me nā mea kanu, ka paʻakai a me ka pepa, e hoʻowali a kāwili i kahi wela haʻahaʻa ma lalo o kahi poʻi i hoʻopaʻa ʻia, e hoʻowali i kekahi manawa, a palu.

KaʻAnuʻu 3

ʻO ka akepaʻa moa i hoʻopīpī ʻia me nā mea kanu i kuke ʻia i ka pā i mākaukau. E lawelawe i nā mea wela, nā mea hoʻonaninani me ka letus a me nā mea kanu hou. E pīpī i nā mea ʻala ma luna. Nanea i kāu pāʻina!