I kēia lā ua hoʻomākaukau wau iā ʻoe i kahi ʻano ʻono ʻokoʻa a ʻokoʻa ʻole kā kaʻa moa. ʻAʻole paʻa ka manawa o ka hoʻomākaukau ʻana o nā meaʻai no kēia pāina a he 10 mau minuke ka lōʻihi.
Inā ʻoe wale ke ʻai ʻana i nā meaʻai ʻai haʻahaʻa, a laila hiki iā ʻoe ke haʻalele i nā ʻuala mai ka pālala. ʻOiai ka nui o nā huina o nā kalapona i loko o kēia pāʻai a me ka ʻuala loa, he liʻiliʻi liʻiliʻi. Eia kekahi, ʻo nā momona momona he nui nā antioxidants a he haʻahaʻa glycemic index.
Nui koʻu makemake e hoʻohana ʻana ia mea i kaʻu papa haʻahaʻa-ʻōpō haʻahaʻa, a i ka wā ketogen hiki ke hana nei i loaʻa ka ʻike maikaʻi. Mea makemake loa wau i kona ono momona. I mea e hoʻohewa ai iā ia, pono ʻoe i kahi pahi ʻoi maikaʻi loa. Inā ʻaʻole, hiki i ka holoholona ke pale i ka paʻakikī.
A hiki iaʻu poina. ʻO ke kūpono, no kahi meaʻai ʻai maikaʻi, haʻahaʻa ka pahu, pono ʻoe e hoʻohana i ka momona moa. Akā ʻo ka hapa nui o mākou ʻaʻole i kaola i ka lumi ʻaina ʻole a ʻaʻohe lau moa moa hou, hiki iā ʻoe, ʻoiaʻiʻo, e lawe koke i kahi.
I kēlā mau kūlana, hopu wau i ka paʻa paʻa ʻana mai ka pu a hiki ke pale aku i ka pauma. Ma ka ʻōlelo maʻamau, ke hana maoli nei kēia i mea a me nā mea āpau e hoʻoholo i nā mea āpau nona iho. Ma kēia mea, hoʻāʻo wau e hele i kahi mamao loa a pili i ka ʻāina waena.
No nā pīkī, hoʻohana wau i nā pā pia i ʻole nāʻaila. Aia wale nō ka 7.9 g o nā kākela i ka 100 g, a no laila he maikaʻi loa no kaʻaiʻai haʻahaʻa, a laila mālama wau i ka manawa i ka lawe ʻana ʻana i nā iwi. I kekahi manawa ua palau liʻiliʻi wau. 😉 Ma waho aʻe, ʻaʻole pono e kau nā pīkī ma nā papa o nā hale kūʻai ma nā makahiki āpau a puni, he pōkali maoli nō ke kinikona i ka kuke ʻana. 🙂 makemake wau i ka holomua a loaʻa ka manawa maikaʻi.
Nā mea hana kuke pono a me nā mea e pono ai
- ʻO nā unahi kole ʻenehana;
- Koi kālai;
- ʻOki kikowaena.
Nā mea waiwai
Mea waiwai no kou ʻoki-low
- 200 ml o ka wai niu;
- 2 mau pona ʻulaʻula ʻulaʻula;
- 300 g moa;
- 250 g nā kaha;
- 1 wai momona momona (e pili ana iā 300 g);
- 1 puliki poʻo;
- 25 g o ka polongila hou;
- 500 ml o ka moa moa;
- 1 punetēpō o nā paprika (pink);
- 1 punetēpō o ka pāpaʻi curry;
- 1 punetēpō ʻōpua cayenne;
- 1 punetēpē o kāwele;
- ʻO ka paʻakai a me ka pepa e hoʻāʻo ai;
- Kela paila no ka hana ʻana.
ʻO ka nui o nā meaʻai no kēia hoʻohuihui haʻahaʻa nā 2 no nā lawelawe. Ua hala paha ma 10 mau minuke e hoʻomākaukau i nā mea kanu. ʻO 30 mau minuke ko ka minuke 30.
Ka papa ʻaina
1.
Maʻalahi ka maʻalahi o ka hana mua. ʻO ka mea mua pono ʻoe e ʻoluʻolu, holoi a e ʻoki hoʻi i nā mea kanu a ʻokiʻoki i loko o nā ʻāpana liʻiliʻi. I kēia hihia, pono e ʻokiʻoki i ka ʻala i nā pahu liʻiliʻi, ʻoiai, ʻo ka luʻu. Hiki iā ʻoe ke hōʻuluʻulu i nā poli ʻulaʻula i loko o nā ʻāpana nui. Pono e ʻoki ʻia i loko o nā momona momona i loko o nā cubes e pili ana i 1 cm mau a laila hiki iā ʻoe ke waiho i nā mea āpau.
2.
ʻĀnō e holoi i ka pulu ma lalo o ka wai anuanu a hoʻopaʻa ʻia iā ia me ke kāwele pepa. Pono ke ʻokiʻoki ʻia ka fillet i loko o nā ʻāpana o kahi nui e kūpono iā ʻoe. Akā, ʻaʻole liʻiliʻi ma ka mea e kiki. 😉
3.
I kēia manawa e lawe i kahi pākana liʻiliʻi a waiho i loko o ka aila ʻaila i loko. E hoʻomoʻa wikiwiki koke ma luna o ka wela wela a kau i nā ʻuala maikaʻi ʻia no ka minuke. Ma hope o kēlā, hoʻohui i ka fillet i ana, e pīpī me ka paukū curry a pāpaʻi ma nā ʻaoʻao a pau. Hoʻokuʻu ʻia mai ka umu a waiho ʻia.
4.
Lawe i kahi pīkoi liʻiliʻi ka nui a me ka kalo o ka moa i loko. I ka manawa like, ma kekahi kīwī, e hoʻomoʻa maloʻo i nā ʻuala ʻulaʻula, nā ʻulaʻula a me ka aila ma ka aʻa o ka niu. Ke hoʻomaka ka uala, e hoʻohui i ka mea kanu moa i ia. E waiho i ka simmer no 15 mau minuke.
5.
A laila e hoʻohui i ka mea i hoʻomoʻa ʻia me ka kōliki i nā lauala a ninini i ka waiu niu. ʻO ka paʻakai a me ka pepa e hoʻāʻo ai. E hoʻohui i ka cayenne pepa a me ka paprika a e hoʻolapalapa no 10 mau minuke.
6.
Hoʻopili maikaʻi ʻia nā poʻe i nā ʻāpana. Hoʻohui i ka moa, kāwili a waiho i kahi 5 mau minuke.
7.
Pau kēlā. Makemake wau iā ʻoe i ka app app. 🙂 nā kulana ʻē aʻe, me ka helu ʻai, nā hoʻolālā ʻai, ke kākau inoa, a me nā mea hou aku, ua loaʻa i nā mea kākau inoa ma ka Car Car Kompendium.
