ʻO nā puaʻa puaʻa me nā mea kanu - kahi meaʻai me kahi kiʻi o ke kuke ʻana i ka pā * ʻO Crossfit

Puaa - 400-500 g
ʻO Seloti - 1 pc.
Pepa bele ʻulaʻula - 1 pc.
ʻO ka pepa bele ʻōmaʻomaʻo - 1 pc.
Pepelu bele melemele - 1 pc.
Kālika - 2-3 mau koloka
Zucchini - ½ pc.
Onions - ½ pcs.
ʻO nā pīniʻulaʻula (kēne) - 50 g
ʻO nā ʻoliva - 7-8 pcs.
ʻO kaʻaila mea kanu - no ka palai ʻana
ʻO ka paʻakai e ʻono
ʻO ka pepaʻeleʻele honua - e ʻono
Nā mea ʻala e ʻono

Proteins 17.9 g
Momona 11.1 g
Kāpena Kāpena 1.9 g

ʻO ka papa hana ʻanuʻu me kēlā me kēia kiʻi o nā ʻoki puaʻa ʻono me nā mea kanu i kuke ʻia i ka pā.

Nā lawelawe i kēlā me kēia ipu: 5 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO nā ʻoki mea kanu kahi mea ʻono, puʻuwai naʻau i maʻalahi e hana ma ka home mai ka puaʻa i ka pā. Pono e lawe i kaʻiʻo mai ke kua a mai ka ʻāʻī, ʻoiai ma kēia mau ʻāpana ka puaʻa ka palupalu a momona loa. Pono e hoʻohana i nā pī. Pono e kūʻai i nā ʻoliva. Hiki ke pani ʻia i ka ʻalakeke i kēia ʻano me ka kiʻi me ka leek.

Pono ʻoe e kūʻai i nā pepa bele he nui nā kala e nani ai ke pā. Akā, inā ʻaʻole hiki iā ʻoe ke loaʻa nā kala āpau, maikaʻi ia, ʻaʻole e ʻeha nui nā mea estetika o ka pā.

ʻAʻole pono ʻoe e hoʻohana i ka nui o ka aila, no ka mea, e wai ka puaʻa puaʻa i ka wā o ka palai ʻana, a lawa ka mea e pale aku i ka ʻiʻo mai ka wela ʻana. Hiki iā ʻoe ke hoʻohana i nā mea ʻala like ʻole, e pili ana i kāu makemake ʻono.

KaʻAnuʻu 1

E ʻoki i ka puaʻa i mau ʻāpana lahilahi o ka nui like. Uhi i kaʻiʻo me ka kiʻi paʻi a paʻi maikaʻi me ka hāmare kīhini. E holoi i kēlā me kēia nahu me ka paʻakai, ka pepa a me kekahi mea ʻala. E kau i kahi pola nui ma ke kapuahi, e hoʻohui i kahi aila mea kanu a kali no ka wela o ka lalo.

KaʻAnuʻu 2

Ke wela ka aila, hoʻopili i nā ʻāpana puaʻa a kālua ma luna o ka wela mehana a hiki i ka wa e ʻāleʻele gula.

KaʻAnuʻu 3

E hoʻohana i ka ʻūlū e hoʻohuli i ka ʻiʻo i kahi ʻaoʻao ʻē aʻe a hoʻomau i ka hoʻomoʻa ʻana i ka wela liʻiliʻi a hiki i ka kuke ʻana. A laila lawe i nā ʻokiʻoki a hoʻolilo iā lākou i kahi pā; mai holoi i ka pā.

KaʻAnuʻu 4

E holoi i nā mea kanu āpau i helu ʻia i ka papa inoa mea hoʻohui. Peel i ka ʻakaʻakai a me kālika, ʻokiʻoki i nā huelo mai ka pepa a hoʻoneʻe i nā hua mai nā hua. E ʻokiʻoki i nā ʻalā i loko o nā apo lahilahi, nā ʻakaʻaka i loko o nā cubes liʻiliʻi, nā pepa bele a me nā zucchini i mau ʻāpana, nā cloves o kālika i mau ʻāpana. E kau i nā mea ʻai i ʻokiʻoki ʻia i loko o ka pūkena i kahi e waiho ai ka wai momona. ʻO ka wā me ka paʻakai a me ka pepa e ʻono, e hoʻomoʻi i kekahi mau ʻoliva (holoʻokoʻa) a me nā piʻulaʻula. Hoʻomoʻa i ka wela liʻiliʻi, hoʻowali i nā manawa, a palupalu nā mea ʻai i waho akā ʻoluʻolu i loko.

KaʻAnuʻu 5

Mākaukau nā ʻono puaʻa momona, momona. E kau i ka ʻiʻo ma kahi pā pālahalaha ākea, e kau i kekahi o nā mea ʻai i kālua ʻia ma kona ʻaoʻao - a hiki iā ʻoe ke lawelawe i ka pā i ka papa. ʻAʻole e nui loa ka hoʻonani ʻana me nā mea kanu hou. Nanea i kāu pāʻina!