ʻO ka uala i ʻokiʻoki ʻia me nā mea kanu - kahi meaʻai me kahi kiʻi o ke kuke ʻana i ka umu * ʻO Crossfit

ʻO kaʻuala - 1 kg
ʻO kaʻaila Olive - 4 tbsp. l.
Pā paʻakai - e ʻono
ʻO ka pepaʻeleʻele honua - e ʻono
Pāʻawa momona - 200 g
Onion ʻōmaʻomaʻo - mau hulu
Mint - 2 mau lālā
Parsley - 2 mau lālā
Kālika - 1 koloka
Ka wai lemon - 2 tsp

Nā Proteins 2 g
Momona 0.4 g
Kalipuna 18.1 g

Ka meaʻai no ka hana ʻana i ka ʻuala momona i loko o ka lākeke me nā mea kanu

Na Kauwa no ka ipu - 2 Kauwa.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka uala i ʻānai ʻia me nā mea kanu kahi ipu maikaʻi loa hiki iā ʻoe ke leʻaleʻa wale i ka wā awakea a i ʻole ka ʻaina awakea, akā lawe pū me ʻoe i kahi pīkino. ʻAno palupalu nā mea ʻai i loko o loko, ʻoiai ma hope o ka hoʻomoʻa ʻana ua uhi ʻia lākou me kahi ʻāpana crispy. ʻOiai ʻo ka nui o ka nui o nā calorie i loko o ka pā, ʻaʻole pono e hoʻohana nui ʻia i mea e hōʻeha ʻole ai i ke kiʻi.

Pehea ka lōʻihi e mālama ai ka pā i loko o ka pahu hau? Pono e hoʻopau ʻia ka huahana i loko o ʻekolu mau lā. I kēia hihia, pono i kaʻuala i loko o kahi pahu pani.

KaʻAnuʻu 1

No ka hana ʻana i ka ʻuala i hoʻolapalapa ʻia i loko o kā lākou ʻili, pono e lawe i nā ʻōpuʻu ʻōpio me ka ʻili mānoanoa ʻole. Pono e holoi pono i nā mea kanu (hiki iā ʻoe ke hoʻohana i kahi kapa holoi), waiho i loko o ka ipu hao a ninini i ka wai anuanu. ʻO ka manawa kuke ma kahi o 10-15 mau minuke.

KaʻAnuʻu 2

ʻOiai e hoʻomoʻa ʻia kaʻuala, pono ʻoe e mālama i ka ʻono me kahi e hāʻawi ʻia ai ka pā. E hana ai i kēia, pono ʻoe e ʻokiʻoki i nā hulu o nā aniani ʻōmaʻomaʻo, ka pāhiri a me nā lau mint. Ma mua, pono e holoi pono i nā greens ma lalo o ka wai holo a hoʻomaloʻo.

KaʻAnuʻu 3

I kēia manawa pono ʻoe e kāwili i ka holika ʻawaʻawa, nā mea kanu i ʻokiʻoki ʻia, ʻokiʻoki ʻia i ke kālika a me ka wai lemon i loko o kahi pola liʻiliʻi. E hoʻopili pono i ka meaʻai a hoʻomaʻalili i kahi manawa a hiki i ka kuke ʻana o kaʻuala.

KaʻAnuʻu 4

Ke mākaukau nā mea kanu, hoʻokahe i ka wai mai ka ipu hao, a hoʻoili i nā tubers i kahi kāwele a maloʻo.

KaʻAnuʻu 5

Ke hoʻomaʻalili loa kaʻuala, pono ʻoe e lawe i kahi pepa bakena, hamo iā ia me ka aila, kau i nā mea kanu ma luna. E kaomi māmā ʻia nā tubers i lalo, akā no ka mālama pono ʻia o ka pono o ka huahana a ʻaʻole i loaʻa kahi puree. E hana ai i kēia, hiki iā ʻoe ke hoʻohana i kahi pāʻina.

KaʻAnuʻu 6

Pono e hamo pono ʻia ka papa o nā ʻumeke uala i wāwahi ʻia me ka aila ʻoliva me kahi palaki silikona.

KaʻAnuʻu 7

E hoʻouna i kahi pepa bakena me nā hakahaka i ka umu i hoʻomehana mua ʻia i ʻelua haneli mau degere ma kahi o 25-30 mau minuke, a hiki i ka uhi ʻana o kaʻuala me kahi pā gula.

KaʻAnuʻu 8

Hoʻomaʻa ʻia ka ʻuala kupa i hoʻomoʻa ʻia i ka umu, mākaukau e ʻai. E kāpīpī i ka luna me nā aniani ʻōmaʻomaʻo. Hāʻawi ʻia nā mea kanu i ka pākaukau me ka mea kāwili waiwa. Maʻalahi loa e hana i kēlā ʻano kīʻaha e like me ka ʻanuʻu step-by-step me kahi kiʻi. ʻO ka mea nui e mālama pono i nā ʻōkuhi ma luna aʻe nei. A ʻo kahi hopena, e lilo ka uala i mea ʻono loa, olakino a ʻoluʻolu hoʻi. Nanea i kāu pāʻina!