ʻO kaʻuala i kāluaʻia me nā aniani - ka meaʻai no ka kuke ʻana i ka umu * ʻO Crossfit

ʻO kaʻuala - 9 pcs. (1-1.5 kg)
Kālika - 3-4 koloka
Onions - 3-4 pcs.
ʻO kaʻaila Olive e ʻono
ʻO ka paʻakai, ka pepa ʻeleʻele honua - e ʻono
ʻO nā aniani ʻōmaʻomaʻo - no ka lawelawe ʻana
ʻO ka tī Feta a i ʻole ka curd cheese - no ka lawelawe ʻana

Nā polokina 1.9 g
Momona 6.9 g
Kalepona 15.6 g

Ma lalo iho nei kahi papa hana maʻalahi i kēlā me kēia lā me kahi kiʻi o ka hana ʻana i kaʻuala ʻuala me nā ʻakaaka i ka umu.

Nā lawelawe i kēlā me kēia ipu: 6 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO kaʻuala i hoʻomoʻa ʻia me nā ʻakaʻakai a me nā kālika kahi ipu ʻono maikaʻi i maʻalahi e hana ma ka home. Paipai ʻia e lawe i kaʻuala ʻōpio, ʻoiai lākou e kuke wikiwiki. Hiki iā ʻoe ke hoʻohana i nā ʻakaʻaka maʻamau a me nā ʻakaʻaka poni e hoʻonui ai i ka pā. Hiki iā ʻoe ke lawe i kekahi mea ʻala e koho ai. No ka hōʻike ʻana, hoʻohana ʻia ka tī paʻakai paʻakai, akā hiki ke hoʻololi ʻia i kēlā me kēia tīhi curd. No ka kuke ʻana, pono ʻoe i kahi ipu bakena me nā ʻaoʻao kiʻekiʻe, kahi umu i hoʻomehana mua ʻia i nā kekelē 180-200, kahi paʻi kiʻi i kēlā me kēia lā a me 15 mau minuke o ka manawa e hoʻomākaukau ai i nā mea hana.

KaʻAnuʻu 1

E hōʻiliʻili i nā mea pono āpau a huli i ka umu e wela ai 200 kekelē.

KaʻAnuʻu 2

Lawe i ka kālika, hoʻokaʻawale i ka nui o nā cloves i koi ʻia, ʻili iā lākou. Wehe i ke koʻokoʻo keʻokeʻo a i ʻole ʻōmaʻomaʻo ke kumu o ka pilau pungent mai ka waena o kālika. Eʻokiʻoki i ke kālika a wili paha ma ka ʻaoʻao pāpaʻu o ka grater.

KaʻAnuʻu 3

E holoi a ihi i ka uala ʻōpio.

ʻOi aku ka maikaʻi o ka ihi ʻana i nā mea kanu, ʻaʻole ʻānai iā lākou, a i ʻole e koe kahi ʻoniʻoni hina lahilahi, kahi e hōʻino ai i ka hiʻohiʻona o ka pā.

E ʻokiʻoki i kēlā me kēia ʻuala i nā ʻāpana lahilahi o kahi like o ka mānoanoa e hoʻomoʻa pono ai lākou.

KaʻAnuʻu 4

Lawe i ka ʻakaʻaka a ihi iā lākou. E holoi i nā mea kanu ma lalo o ka wai e kahe ana a ʻokiʻoki iā lākou i mau apo lahilahi, e like me ka laulā like me kaʻuala.

KaʻAnuʻu 5

I loko o kahi puna a i ʻole nā ipu hohonu ʻē aʻe, e hoʻoulu i ka ʻaila ʻoliva a me ka kālika, e kāwili ana i ka mea kanu i mea ʻono a ʻaʻala hoʻi ka aila. Palaki i ka lalo o kahi ipu bakena me ka aila kālika, a ma luna e hohola pono i nā ʻāpana o kaʻuala, ka paʻakai a me ka pepa e ʻono.

KaʻAnuʻu 6

Ke hoʻohana nei i kahi palaki silikona, e kāwili pono i kaʻuala me ka aila i koe a kau i kahi papa o nā apo onion ma luna. E hoʻouna i ka palapala i loko o ka umu i preheated i nā kekelē 180-200 a hoʻomoʻa no 40-45 mau minuke (a hiki i ka palupalu). Inā hoʻomaka nā ʻaka e ʻā i nā uala maka, a laila uhi i ka tini me ka pepa kini.

KaʻAnuʻu 7

ʻO kaʻuala, nā kalo liʻiliʻi haʻahaʻa i hoʻomoʻa ʻia me nā ʻaka a me nā kālika i ka umu, mākaukau. E hoʻonani ʻia me nā ʻakaʻakai ʻokiʻoki a me kahi ʻāpana lahilahi o ka tī kuʻi. Hana wela. Nanea i kāu pāʻina!