ʻO nā ʻoki puaʻa i loko o ka pahu - kahi hana me kahi kiʻi, pehea e kuke ai i ka pā * ʻO Crossfit

Lean puaʻa - 70 g
ʻO ka hua moa - 2 pcs.
ʻO ka paʻakai e ʻono
Hoʻohui Pepper (peas) - e ʻono
Nā palaoa (aiʻole ka berena maloʻo) - e ka nui o kaʻiʻo
ʻO kaʻaila Olive - e like me ka mea e pono ai

Pūnaewele 13 g
Momona 19.7 g
Kalepona 4 g

ʻO ka moa puaʻa i loko o ka palaoa he ipu ʻono maikaʻi loa ia paʻakikī ʻole i ka pā ʻana i ka home. E hana ai i kēia, ua lawa ka heluhelu akahele ʻana i ka papa kuhikuhi maikaʻi loa a mākou i noi aku ai me nā kiʻi ʻanuʻu ma kēlā me kēia me kēia.

Nā lawelawe i kēlā me kēia ipu: 6-7 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

Paipai mākou e hoʻomākaukau i nā ʻoki puaʻa palupalu a palupalu i ka pā. ʻOi ka ʻiʻo, a ʻo ka mea huna o kāna palupalu e waiho i ka paila. ʻAʻole mākou e hoʻohana i ka palaoa, akā i nā palaoa berena, kahi e kūpono ai ke pā. ʻAʻole ʻoe e hoʻopanee i ka hoʻomākaukau ʻana o kahi pā ʻono a māʻona hoʻi no ka manawa lōʻihi. E nānā i kā mākou kiʻi paʻi kiʻi ʻanuʻu a hōʻoia i ka huahana ma ka lima.

KaʻAnuʻu 1

E hoʻomaka kākou e kuke i ka hoʻomākaukau ʻana i ka meaʻai. E holoi i ka puaʻa, ʻokiʻoki i mau ʻāpana 1/2 a ʻoki a kuʻi me ka hāmare. E wili i ka pepa peppercorn me kahi kui lola a hoʻomākaukau i nā palaoa.

'Lelo Aʻoaʻo! Hiki iā ʻoe ke hoʻohana i ka palaoa i moe i lalo iki a lilo i maloʻo. Wili iā ia i kahi ala kūpono - a loaʻa iā ʻoe nā palaoa palaoa ʻoi aku ka maikaʻi ma mua o ka hale kūʻai.

Lawe i nā hua manu a haki iā lākou i loko o kahi pā kaʻawale. Pākuʻi i ka hui ʻana o ka hua a hiki i ka pua iki ʻana. E kāpīpī i kaʻiʻo i kuʻi ʻia me ka paʻakai a me ka pepa e ʻono.

KaʻAnuʻu 2

E kau i ka mākena ma luna o ke kapuahi, e ninini i ka aila ʻoliva a hoʻomehana pono i ke pola. Ke mahanahana kaʻaila, hiki iā ʻoe ke hoʻomaka i ka kuke ʻana. I kēia manawa e lawe i kaʻiʻo a hoʻū iho i mua i ka paila hua, a laila i nā palaoa palaoa. E hoʻāʻo e uhi i nā ʻiʻo āpau me nā crouton. E hoʻouna i nā ʻokiʻoki i ka pāpale a me ka wili ma nā ʻaoʻao ʻelua a hiki i ka huluhulu gula. E kau mua i nā ʻokiʻoki i hoʻopau ʻia ma ke kāwele pepa e hemo ai i nā momona i koe, a laila hoʻolilo i kahi ipu kūpono.

KaʻAnuʻu 3

E lawelawe i nā ʻāpana puaʻa i kuke ʻia i ka paila me nā mea kanu hou a i ʻole ka porridge e like me ka oatmeal a i ʻole ka palaoa. E hoʻāʻo e kuke i kēia pā ma ka home a e ʻike pono mai kou ʻike pono i kaʻiʻo a momona a ʻono hoʻi. Nanea i kāu pāʻina!