Shakshuka - kahi papa kuhikuhi i kēlā me kēia me kahi kiʻi o kahi ipu Iudaio maʻamau * ʻO Crossfit

ʻO ka hua moa - 3 pcs.
Kālika - 2 cloves
Onions bulb (liʻiliʻi) - 1 pc.
ʻO Tomato (ʻulaʻula nui) - 4 pcs.
ʻO ka pepa chili ʻōmaʻomaʻo - 1 pc.
ʻO ka pepa ʻulaʻula Bulgarian (nui) - 1 pc.
Turmeric - 0.5-1 tsp.
Paprika ʻulaʻula - 0.5-1 tsp.
Zira (kumina) - 0.5-1 tsp.
ʻO ka paʻakai hiki ke ʻono
ʻO kaʻaila mea kanu - no ka palai ʻana
Sugar kōpaʻa - kahi pinch
Ka wai - no ka ʻōmato ʻana

Nā Proteins 4.38 g
Momona 2.91 g
Kāpena Kāpena 4.87 g

Nā lawelawe i kēlā me kēia ipu: 3 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO Shakshuka kahi kīʻaha lahilahi maikaʻi loa o ka meaʻai ʻIseraʻela, kahi i hoʻomoʻa ʻia i nā hua moa i hoʻomoʻa ʻia i loko o ka pā me ka hoʻohui o nā mea kanu e like me nā ʻōmato, nā pepa bele, nā ʻaka a me nā kālika. Manaʻo ʻia ka ipu Iudaio ka ʻaina kakahiaka nui i hiki ke hana ʻia ma ka home me ka wikiwiki. ʻO kekahi pono o ka shakshuka ka ʻike haʻahaʻa haʻahaʻa o ka ʻāpana me ka waiwai nui o ka meaʻai. Hiki ke hoʻomākaukau ʻia ka ʻaina kakahiaka me nā hua hou aku, a hoʻoponopono ʻia ka lākiō ʻala e like me kāu makemake. ʻO ke ʻano o ke kiʻi kiʻi ʻanuʻu e hōʻike iā ʻoe pehea e hoʻomākaukau pono ai i kahi shakshuka.

KaʻAnuʻu 1

ʻO ka hana mua e hoʻomaka i ka hoʻomākaukau ʻana i nā ʻōmato. No ka hana ʻana i kēia, pono ʻoe e lawe i nā ʻōmato ʻulaʻula pala a lahilahi hoʻi, ʻaʻole holo pono ka ʻalani, no ka mea, he wai liʻiliʻi kā lākou. E holoi i nā mea kanu a ʻokiʻoki i ke keʻe ākea i kēlā me kēia.

KaʻAnuʻu 2

E lawe i kahi ipu liʻiliʻi e hiki ke hoʻopaʻa i nā tōmato āpau (piha piha i ka wai). Hoʻopiha i ka wai, kau i ke kapuahi a hoʻolapalapa. Ke paila ka wai, e hoʻopau i ka wela a hoʻokomo i nā mea kanu. Pono ʻo Tomato i loko o ka wai paila no 10 mau minuke.

KaʻAnuʻu 3

Ma hope o ka hala ʻana o ka manawa i kuhikuhi ʻia, hemo i nā tōmato mai ka wai a kau i kahi pā a ʻalalā iki. A laila ʻili mālie i ka ʻili. Mahalo i nā ʻoki i hana mua ʻia, ʻaʻole paʻakikī kēia e hana, ʻaʻole wikiwiki ka mea nui.

KaʻAnuʻu 4

E holoi i nā pepa bele a me nā pepelu chili ʻōmaʻomaʻo, hoʻomākaukau i nā ʻakaʻakai a me nā ʻāhiu ʻelua. E ʻokiʻoki i nā ʻōmato peeled i loko o nā cubes kaulike.

KaʻAnuʻu 5

Peel i ka ʻakaʻoki a ʻokiʻoki i ka mea kanu i nā ʻāpana nui kūpono. Inā makemake ʻoe i ka ʻakaʻaka e maopopo leʻa i ka pā, a laila e hana i nā pahu nui, akā inā makemake ʻoe e ʻike i ka ʻala lahilahi o ka huahana, ʻokiʻoki iā ia i mau pahu liʻiliʻi. Lawe i ka pā palai lāʻau ʻole a kau i ke kapuahi. Ke wela, ninini i kahi aila mea kanu a hohola ma luna pono o ka lalo me kahi palaki. E kau i ka mea kanu i kālai ʻia a kālua ʻia no 5 mau minuke, a ʻulaʻula nā ʻaka.

KaʻAnuʻu 6

E ʻokiʻoki i ka pepa bele i ka hapalua, hoʻomaʻemaʻe i nā hua a ʻoki i ka mea kanu i mau ʻāpana liʻiliʻi, e like me ka nui o ka pahu kōmato. E hoʻomoʻi i ka pā i nā ʻōniu palai, e hoʻowali a e ʻū no 5 mau minuke.

KaʻAnuʻu 7

Peel i nā kālika kālika a me nā hua mai ka chili. ʻOkiʻoki i ka meaʻai i nā ʻāpana liʻiliʻi o ka nui like.

No kahi mea ʻala lahilahi, koi ʻia e hoʻoneʻe i nā koʻokoʻo nunui mai ka waena o ke kālika, ke kumu o ka pilau ʻaʻala.

Hoʻohui i nā mea ʻai i ʻokiʻoki ʻia i nā mea hoʻohui ʻē aʻe a kāwili pono.

KaʻAnuʻu 8

E ana i ka nui i makemake ʻia o ka paprika ʻulaʻula, ka turmeric a me ke kumino, a laila hoʻohui i ka mea ʻala i nā mea ʻai palai, kāwili a hoʻomau i ka ʻūlū ʻana ma kahi wela haʻahaʻa no 2-3 mau minuke.

KaʻAnuʻu 9

E hoʻomoʻi i nā tumato ʻokiʻoki i ka pā i nā mea kanu a hui maikaʻi.

ʻAnuʻu 10

E hoʻomau i ka palaʻai ma luna o ka wela mehana no 10 mau minuke, e hoʻoneʻe i kekahi manawa. ʻO ka wā me ka paʻakai a, inā ʻono loa nā kōmato, e hoʻomoʻi i kahi wahi kō a kō a hui hou. E hoʻohana i kahi puna e hana i nā indentations liʻiliʻi no nā hua i ka hakahaka.

KaʻAnuʻu 11

E wāwahi mālie i nā hua i nā dimples i hoʻomākaukau ʻia, e hoʻomoʻi i kahi paʻakai ma luna a uhi me kahi poʻi. E uhi i ka mākena a hiki i ka palupalu, a hiki i ka paʻa pono ʻana o ka protein.

KaʻAnuʻu 12

ʻO ia wale nō, kahi shakshuka maoli i hoʻomākaukau ʻia e like me ka meaʻai me ka mākaukau o nā kiʻi ʻanuʻu ma ka home. E lawelawe i ka wela, nā mea hoʻonaninani me nā mea kanu hou. Nanea i kāu pāʻina!