ʻO nā pīni ʻōmaʻomaʻo Braised - kahi meaʻai me kahi kiʻi, pehea e kuke ai * ʻO Crossfit

ʻO nā pīni ʻōmaʻomaʻo - 500 g
Kālika - 1 poʻo
Onion (liʻiliʻi) - 1 pc.
ʻO Tomato (ka liʻiliʻi liʻiliʻi) - 3 pcs.
Parsley hou - 1 pūpū
Nā mea ʻala a me nā condiment - pono ʻole
ʻO ka paʻakai hiki ke ʻono
ʻO ka pepaʻeleʻele honua - 1 pinch liʻiliʻi
ʻO ka lau a me ka aila ʻoliva - e like me ka mea e pono ai
ʻO ka wai paila (no ka blaming ʻana i nā tōmato) - inā pono

Nā polokina 1.3 g
Momona 3.1 g
Kāpena Kāpena 3.7 g

Nā lawelawe i kēlā me kēia ipu: 2 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka pīni ʻōmaʻomaʻo Braised kahi ipu momona a olakino hoʻi e leʻaleʻa ai iā ʻoe ʻaʻole wale me kāna ʻike calorie haʻahaʻa, akā me kahi ʻono ʻoluʻolu. Hoʻomākaukau ka ipu no ka mea ʻaʻole i hoʻokahi hola, akā ʻokoʻa paha ka manawa kuke, no ka mea pili i ka ʻano o nā pi a me ko lākou makahiki. Inā makemake ʻia, hiki iā ʻoe ke hoʻohui i kāu mau punahele punahele i ka pā, e like me ka ʻalalā, cauliflower a i ʻole broccoli. Hiki iā ʻoe ke hoʻokolohua a hoʻohui i ka ʻiʻo manu a i ʻole ka ʻiʻo liʻiliʻi. Pehea e kuke ai i ka pī piʻo ma ka home me ka wikiwiki a maʻalahi hoʻi, e aʻo hou ʻoe i kahi papa hana i kēlā me kēia me kēia kiʻi.

KaʻAnuʻu 1

E hoʻomākaukau mua i nā mea hoʻohui āpau. E hoʻomākaukau i 500 mau pi o nā pī, a ʻo 3 mau tōmato a me nā mea kanu. Koho i kāu condiment punahele a me nā mea ʻala, a me nā ʻakaʻakai a me nā kālika. Inā mākaukau nā mea āpau, a laila hiki iā ʻoe ke hoʻomaka ke kuke.

KaʻAnuʻu 2

E holoi i nā pīni ʻōmaʻomaʻa a ʻokiʻoki i mau ʻāpana waena. E hoʻomanaʻo i ka liʻiliʻi o ka slicing, ʻo ka wikiwiki o ka ipu e kuke.

KaʻAnuʻu 3

I kēia manawa pono ʻoe e hoʻomākaukau i nā ʻōmato. ʻO ka mea mua, pono lākou e ihi ʻia. No ka hana ʻana i kēia, pono ʻoe e ʻokiʻoki i ka lalo o ka mea kanu, a laila ninini i ka wai i hoʻolapalapa ma luna o nā ʻōmato a haʻalele no 3-5 mau minuke. Ke hala ka manawa, lawe i nā ʻōmato a ihi iā lākou. Pono kēia hana e hana i nā mea kanu i maʻalahi e ihi. ʻO ke kūlike o kēlā mau ʻōmato ʻoi aku ka like, a ʻo ka huahana e hoʻonoe i ka ipu me ka wai momona. E ʻokiʻoki i nā ʻōmato peeled i loko o nā kīʻaha liʻiliʻi.

KaʻAnuʻu 4

E kau i nā pīni i ʻokiʻoki ʻia i loko o ka ipu hao, uhi me ka wai a kau ma ke kapuahi. Hoʻomaʻa i ka huahana no 20 mau minuke.

Kaha! Hiki ke hoʻoholo i ka mākaukau o nā pīni e like me kēia. Piʻi i ka huahana: inā he hapalua ia, ʻo ia hoʻi, ʻoki maikaʻi ia, akā me kahi crunch, a laila e hemo iā ia mai ke kapuahi.

KaʻAnuʻu 5

ʻOiai ke kuke ʻana o ka pī, hiki iā ʻoe ke hana i nā mea kanu ʻē aʻe e like me nā ʻakaʻaka. Pono e ʻili a holoi ʻia ka mea kanu ma lalo o ka wai e holo ana. E hana ʻia kēia hana me ka kālika. Ua lawa nā poʻo poʻo kālika he 1-2 no kahi pā, akā inā makemake ʻoe i nā ipu ʻono hou aʻe, a laila hiki iā ʻoe ke hoʻohui i nā mea āu e makemake ai. Pono e ʻokiʻoki ʻia nā aniani Peeled a holoi ʻia i mau apo lahilahi. A hiki keʻokiʻoki i ke kālika me ka ʻole.

KaʻAnuʻu 6

E lawe i kahi pā palai, ninini i ka mea ʻai a i ʻole ka aila ʻoliva i loko ona a waiho ma ke kapuahi. Ke wela ka ʻaila, hoʻopili i nā ʻakaʻoki a me nā kālika i kālai ʻia. Hoʻomoʻa i nā mea kanu no hoʻokahi a 2 mau minuke.

KaʻAnuʻu 7

I kēia manawa hiki iā ʻoe ke hoʻohui i nā pīni ʻōmaʻomaʻa i kuke ʻia, ʻokiʻoki i mau ʻāpana, i ka pā onioni.

KaʻAnuʻu 8

Ma hope o nā pī, e hoʻohui i nā ʻōmato peeled a me ka diced i ka skillet. E kau i kahi pā me nā mea kanu ma ke kapuahi a hoʻomoʻa no 15-20 mau minuke. E hoʻohui i ka paʻakai, nā mea ʻala a me ka pepa ʻeleʻele i mau minuke ma mua o ka pau ʻana o ka kuke ʻana.

KaʻAnuʻu 9

E kau i ka pā i hoʻopau ʻia ma nā pā mahele. ʻOkiʻoki i ka pāhiri nani a pīpī i ka pā. Hana wela. Lana ko mākou manaʻo ʻaʻole he nīnau hou pehea e kuke ai i nā pīni ʻōmaʻomaʻo ma ka home. Nanea i kāu pāʻina!