ʻO ka moa moa i hoʻomoʻa ʻia me nā mea kanu - kahi meaʻai me kahi kiʻi, pehea e kuke ai i ka ʻono * ʻO Crossfit

ʻO ka wāwae moa - 3-4 pcs.
ʻO ka moa moa - 350 ml
ʻO Tomato (ka liʻiliʻi waena) - 3 pcs.
Onions - 2-3 pcs.
Kāloti - 2 pcs.
Pepa bele (ʻono) - 1 pc.
ʻO Parsley - kahi pūpū liʻiliʻi
Ka pepa ʻawaʻawa - 1 pc.
Kālika - 2 cloves
ʻO ka paʻakai kai e ʻono ai
Paprika honua - e ʻono
ʻO kaʻaila Olive - e like me ka mea e pono ai

Nā Proteins 8.31 g
Momona 7.35 g
Kāpena Kāpena 5.35 g

Nā lawelawe i kēlā me kēia ipu: 8 lawelawe

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka moa moa me nā huaʻai kahi mea hōʻoluʻolu, akā ʻaʻole ia he ipu-calorie kiʻekiʻe i hiki ke kuke maʻalahi i ka home. Hiki iā ʻoe ke hoʻolapalapa i ka ʻiʻo me nā lau nahele a me nā mea kanu, no ka laʻana, hiki iā ʻoe ke hoʻohana i ka pua ʻaila a i ʻole broccoli. Hoʻohana kēia meaʻai i ka moa moa, kahi pono e hoʻomākaukau ai ma mua. Akā hiki ke pani ʻia kēia wai me ka wai: ma kēia ala e hōʻemi ai i ka ʻike calorie o ka pā, a lilo ia i papaʻai. Ua hoʻomākaukau mākou nāu i kahi meaʻai wikiwiki a maʻalahi hoʻi me kahi kiʻi e kōkua iā ʻoe e kuke i kahi mea ʻono me nā huaʻai ma ka home.

KaʻAnuʻu 1

ʻO ka mua pono ʻoe e hoʻomākaukau i nā huahana āpau. Pono e holoi i nā wāwae moa ma lalo o ka wai e holo ana a maloʻo me ka kāwele. E kau i nā mea kanu, nā mea kanu a me nā mea ʻala ma luna o ka pākaukau no ka mea aia lākou ma ka lima. Ke mākaukau nā mea āpau, hiki iā ʻoe ke hoʻomaka ke kuke.

KaʻAnuʻu 2

Pono e māhele ʻia nā wāwae o ka moa i ʻelua ʻāpana. E kiʻi ʻoe i ka ʻūhā a me ka wāwae wāwae ma kahi kaʻawale. E maʻalahi kēia mau ʻāpana e lawelawe.

KaʻAnuʻu 3

I kēia manawa ihi i nā ʻaka a me nā kāloti. Eʻokiʻoki i nā mea kanu i nā pahu liʻiliʻi. Peel pepa bele momona mai nā ʻanoʻano a ʻoki ʻia i mau ʻāpana liʻiliʻi pū kekahi.

KaʻAnuʻu 4

Lawe i kahi pūkana, ninini i ka aila ʻoliva a kau ma ke kapuahi. Ke wela ka ʻaila, e hoʻomoʻi i nā mea kanu diced i ka pola. Fry iā lākou a hiki i ka hapalua o ka kuke ʻana a hoʻololi i kahi pola ʻē aʻe.

KaʻAnuʻu 5

E kau i ka moa i loko o ka pā i kālua wale ʻia nā mea ʻai. Fry i kaʻiʻo a hiki i ka brown brown ma nā ʻaoʻao āpau.

KaʻAnuʻu 6

Pono e hoʻoneʻe ʻia kaʻiʻo i kālua ʻia i ka aila ʻoliva i kahi ipu hohonu a ākea. E hoʻouna i nā mea ʻai palai ma laila.

KaʻAnuʻu 7

I kēia manawa pono mākou e hoʻomākaukau i nā ʻōmato. Pono lākou e ihi ʻia. I mea e maʻalahi ai, e ninini i ka wai i hoʻolapalapa ma luna o nā ʻōmato a haʻalele no 3-5 mau minuke. A laila ihi i nā ʻōmato a ʻokiʻoki i nā mea kanu i nā pahu liʻiliʻi.

KaʻAnuʻu 8

E hoʻouna i nā tumato ʻokiʻoki i kahi kōkuʻu me ka moa a me nā mea kanu. E ninini i nā mea hana āpau me ka broth a kau i ke ahi. ʻO ka paʻakai me ka paʻakai e ʻono. ʻAʻole mālama ʻia ka ʻiʻo no ka lōʻihi, 20-30 mau minuke wale nō, no ka mea ua kokoke mākaukau.

'Lelo Aʻoaʻo! E hōʻoia i ka mākaukau o ka ʻiʻo me ka fork a i ʻole pahi: inā komo maʻalahi ka mea hana a ʻaʻole i puka mai ke koko, a laila mākaukau ka ipu.

ʻOiai ke kīʻaha ʻana i ka ipu, hiki iā ʻoe ke hoʻomākaukau i ka pāhiri a me ka pepa wela. E holoi maikaʻi i ka meaʻai ma lalo o ka wai e holo ana a ʻokiʻoki maikaʻi.

KaʻAnuʻu 9

E kau i ka moa i hoʻopau ʻia ma kahi pā, e kāhiko ʻia me nā mea kanu hou a me ka pepa wela i ʻono maikaʻi ʻia. Hiki ke lawelawe i ka pā ma ka papa. ʻO kahi kīʻaha ʻaoʻao maikaʻi loa no kēlā ʻiʻo e buckwheat a laiki paha. Lana ko mākou manaʻo he waiwai kēia meaʻai iā ʻoe a ʻike ʻoe i kēia manawa pehea e moa ai i ka moa me nā mea kanu ma ka home. Nanea i kāu pāʻina!