Kukama Crapumber - meaʻai no ka waiū huʻupuʻu anuanu * ʻO Crossfit

Kukama (nui) - 2 pcs.
Dill (hou) - pūpū liʻiliʻi
ʻO nā aniani ʻōmaʻomaʻo - 3-4 mau lālā
ʻO ka zest o hoʻokahi lemona
ʻO ka palaʻai mea kanu - 150-200 ml
Pāʻawa momona (15% momona) - 100 g
Paakai ʻai maikaʻi - e ʻono
Pāleʻele ʻeleʻele - e ʻono
Nā mea ʻala a me nā mea ʻono e ʻono ai
Pākuʻi King - 9-10 pcs.
ʻO kaʻaila Olive - e like me ka mea e pono ai

Nā protein 1 g
Momona 2.5 g
Kāpena Kāpena 2.1 g

Nā lawelawe i kēlā me kēia ipu: 2-3 lawelawe

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka ʻoka kukama me ka palaʻai mea kanu kahi kīʻaha wikamina e hiki ke ʻai palekana ʻia i ka papaʻai. Eia kekahi, ʻoi aku ka maikaʻi o ka waiūpaupa momona no ka hōʻoluʻolu ʻana i nā lā wela a hiki i kahi ʻokoʻa i ka okroshka. ʻO ka ʻono o ke kīʻaha e like me ke ʻano o ka tartar sauce, no laila ʻono loa ke kopa me ka iʻa iʻa, e laʻa me nā ʻōpala. Ua hoʻomākaukau mākou no ʻoe i kahi papa hana maʻalahi a wikiwiki hoʻi me nā kiʻi ʻanuʻu.

KaʻAnuʻu 1

Pono mua ʻoe e hoʻomākaukau i nā meaʻai āpau. Hoʻohana kēia kuke i ka palaʻai mea kanu, no ka mea, ʻoi aku ka liʻiliʻi o kāna mau calorie ma mua o ka wai o kaʻiʻo. E hoʻomoʻa ʻia i ka wā ma mua i maʻalili. E holoi i nā kukama ma lalo o ka wai e kahe ana a hoʻomaloʻo me kahi kāwele pepa. A laila, ʻoki i ka mea kanu i ka hapalua a hemo i ka waena me nā hua.

'Lelo Aʻoaʻo! Inā paʻakikī ka ʻili o ka kukama, a laila ʻoi aku ka maikaʻi o ka ihi ʻana i ka mea kanu i maʻalahi ka pā.

E ʻoki i ka kukama i ihi ʻia mai nā hua i nā ʻāpana liʻiliʻi. Ma hope o kēlā, holoi i ka lemona a wili i ka zest me kahi grater maikaʻi. E holoi i ka aneto a me nā ʻōniʻomaʻo a ʻokiʻoki iā lākou i mau ʻāpana liʻiliʻi.

KaʻAnuʻu 2

I kēia manawa ua hoʻomākaukau nā huahana āpau, hiki iā ʻoe ke hoʻomaka e hana i ka sup. Lawe i kahi mea hana meaʻai a hoʻokomo i nā ʻoki kukama i kālai ʻia, lemon zest a me nā mea kanu i loko. I kēia manawa e hoʻohui i ka 100 gram o ka kirimaʻawa. Hiki iā ʻoe ke lawe i kaʻaila kawa momona ʻole a i ʻole, me ka momona o ka momona - e nānā i kāu makemake. E wili i ka meaʻai i ka mea hana meaʻai a hiki i ka puree: pono like ka nui.

KaʻAnuʻu 3

Pono e hoʻohui i ka palaʻai mea kanu i ka nui o ka kukama. Wahi a nā mea hoʻohui he 150-200 ml o ka wai, akā hiki iā ʻoe ke hoʻohui i ka ʻoi aku a i ʻole ka liʻiliʻi. Pono ʻoe e kūkulu ma luna o ka helu o nā kukama i hoʻohana ʻia e hana i ka sup. ʻO ka wā me ka paʻakai a me ka pepa e ʻono a hoʻohui i kāu mea ʻala punahele. Hiki ke waiho i ka sup i hoʻopau ʻia i loko o ka pahu hau e hoʻalili. I kēia manawa, hiki iā ʻoe ke hoʻomaka i ke kuke ʻana i ka ʻōpala, kahi e hoʻokūpaʻa pono ai i ka ʻono hou o ka sup.

KaʻAnuʻu 4

E lawe i kahi pola liʻiliʻi a kāwili i nā mea ʻala kahi āu e hoʻomoʻa ai i ka ʻōpae. Inā ʻaʻole ʻoe ʻike kahi e koho ai, hiki iā ʻoe ke lawe i nā lole kai i hoʻomākaukau ʻia. A i ʻole hiki iā ʻoe ke kāwili i ka paprika papa, turmeric, Provencal herbs - a loaʻa iā ʻoe kahi hui maikaʻi loa. Inā makemake ʻoe i nā ʻono piquant hou aʻe, a laila hoʻohui i ka pepa lepo ʻulaʻula.

KaʻAnuʻu 5

I kēia manawa pono ʻoe e mash a ihi i ka ʻōpae. Wehe mua i ka pūpū, a laila ʻokiʻoki i ka ʻōpae lōʻihi a lawe i ka esophagus. Inā ʻaʻole pau kēia, e ʻono ka hua.

KaʻAnuʻu 6

Hoʻololi i ka ʻōpala i ihi ʻia i kahi papa hohonu a kāpīpī me ka mea ʻala i hoʻomākaukau ʻia. Hoʻohui pū kekahi i ka paʻakai.

KaʻAnuʻu 7

E lawe i kahi pā palai, ninini i kaʻailaʻaila i loko o ia mea a kau i ke kapuahi. Ke mahanahana ka pā, hiki iā ʻoe ke kau i ka ʻōpae a me ka ʻai. ʻAʻole e lōʻihi ka manawa o kēia kaʻina hana, maʻamau ka 2-3 mau minuke ma kēlā me kēia ʻaoʻao.

KaʻAnuʻu 8

Wehe i ka sup mai ka pahu hau a lawelawe i loko o nā pola. Hiki iā ʻoe ke kāpīpī i ke kopa home anuanu me nā mea kanu hou a kāpīpī ʻia me ka wai lemon. E lawelawe i ka palaʻai kukama i ka papaʻaina. Nanea i kāu pāʻina!