Nui ka nui o nā iʻa ma ke kūkulu ʻākau, no ke aha e kuke ʻole ai. He hele maikaʻi loa a he ʻono loa. Lana ko makou manao. A inā e hoʻohui ʻoe i kahi pālolo maikaʻi, a laila loaʻa iā mākou i kahi hoʻolālā maikaʻi loa me ka haʻahaʻa haʻahaʻa haʻahaʻa. Makemake mākou iā ʻoe e kūleʻa i ka kuke ʻana!
Nā mea waiwai
- 400 ka huina o ka iʻa piha o kāu i koho ai;
- 2 mau paʻakai ʻehā ʻole;
- 2 punetēpō o ka pua nani;
- 3 punetēpī o ka palaoa niu;
- 1 punetēpō o ka palaoa palaoa;
- 4 kākā kāriki;
- 2 nāʻaila;
- 50 kalona o nā mea kanu Italia;
- 1 kāoti;
- 150 kalona o ka nui i loko o ka waiū 3.5%;
- sweetener koho;
- 1 punina o psyllium husk;
- 2 mau hua liʻiliʻi
- ʻaila niu no ka pani ʻana.
ʻO nā mea kanu no ka 6 keu. Mākaukau ka hoʻomākaukau ʻana he 15 mau minuke.
ʻĀina waiwai
Kuhi ʻia nā helu o ka calorie no ka 100 gr o ka huahana i pau.
| Kcal | kj | Pūleapohola | ʻO nā ʻōpala | ʻO nā kākela |
| 79 | 330 | 4.6 g | 3.4 g | 7,8 g |
Limea
1.
Ma mua o ka hoʻomaka ʻana i ka kuke ʻana, e hōʻoiaʻiʻo a ua mākaukau ka filet e kuke. No laila, inā ʻoe i kūʻai i kahi filet maloʻo, pahuʻi iā ia i mua.
2.
E holoi i nā kaloti, ʻili a ʻokiʻoki i loko o nā ʻāpana liʻiliʻi. Inā makemake ʻoe, hiki iā ʻoe ke hoʻohana i kahi kaʻina meaʻai.
Kālepa kāloti
3.
ʻAiʻuma a me ke kāleka pono e ʻoki ʻia. Hoʻohana ʻia ʻelua ʻōpala o ke kāleka a i hoʻokahi ʻoliki no ka ʻiʻo minced, ʻelua mau ʻōpala a me nā ʻihi ʻē aʻe no ka huakai.
4.
I kēia manawa ua lawe i kahi kīʻaha liʻiliʻi, hoʻomehana iā ia me ka ʻaila niu ma luna o ka wela wela a ʻāʻoki i nā aniani, ke kāleka a me nā kāloti māmā. Hoʻohui mua i nā kaloti, a laila hoʻohui i nā aniani a me ke kāleka (ka ʻokoʻa ʻana ka wā kuke). E kau i ka mea kanu iʻa ma ka pākau a waiho ʻia.
5.
ʻOkiʻoki i ka fillet iʻa i nā ʻāpana liʻiliʻi, a laila hoʻomoʻi i kahi hoʻohui.
6.
Inā makemake ʻoe e ʻokiʻoki ʻia nā mea kanu liʻiliʻi, hoʻohui hou iā lākou i ka palaoa i kālua ʻia a hoʻōla hou.
7.
Hoʻohui i nā hua manu, he kīnā o ka psyllium husk a me nā mea kanu Italia i ka nui me ka iʻa a me ke kāwili ʻana.
8.
Pono ʻo Forcemeat e kū no kahi manawa a ke hoʻokō nei kahi koi o kahi mea kanu. Manaʻo mākou e kali e pili ana i 10 mau minuke.
9.
A hala aku nā minuke 10, hiki iā ʻoe ke hoʻohui i ka palaoa a me ka palaoa wili. E lilo ana ʻo ia i ka momona. Hoʻomalike i nā hōnā me ka pepa cayenne, paʻakai a me ka ʻeleʻele.
ʻAi maloʻo no nā ʻokiʻoki
10.
ʻOiai ʻo ka huelo ʻana o ka psyllium, hiki iā ʻoe ke hana i ke kīʻaha. He wikiwiki kēia. E lawe i kahi kīʻaha liʻiliʻi, e hoʻohui i ka yogurt, ʻelua mau ngaleka a me ka nui o ka horseradish.
11.
E hōʻoia e hoʻohui i ke kāleka a me nā ʻea. E hoʻohui i kahi mea momona o kāu koho inā makemake ʻia. Inā pono, pepa a me ka paʻakai e hoʻāʻo.
ʻIke ʻia
12.
Ma hope o ka māhu ʻai, hoʻi i ka ʻiʻo minced. E hoʻomoʻi i ka pā ma luna o ka wela wela a me ka lulu me ka ʻaila niu.
13.
Hana i nā ʻāpana iʻa a me ka sauté a hiki i ke kaila gula i nā ʻaoʻao ʻelua. E hāʻawi i ka pā iʻa maʻa me ka palaoa. E hauʻoli i kāu pāʻina!
Nā ʻāpana ʻōpala ma mua o ke kāwili ʻana
