Hōʻikeʻia kēia ʻano hoʻohālike e ka hoʻomākaukau maʻalahi no ka mea ʻo ia kahi liʻiliʻi o nā mea kanu.
Nui ke kāpeti kiki inā ke kali nei ʻoe i kahi mau malihini. No ka mea he maʻalahi ke kuke e like me ka helu o nā mea kipa. Hiki ke kuke ʻia ka papa i ka lā aʻe, e hoʻomau ia i kona ʻono.
No ka hōʻoluʻolu, ua hana mākou i kahi hoʻolālā wikiō no ʻoe. Laki maikaʻi ma kāu kuke ʻana!
Nā mea waiwai
- 1 poʻo liʻiliʻi o ke kō o kāu puna i koho (no ka laʻana, ka ʻōpala keʻokeʻo, spiky a savoy paha (ma kahi o 1200 kāmela));
- 1 Kāpena;
- 500 kalona o ka lepo lepo (Bio);
- 1 punetēʻa ʻaila ʻoliva no ka palaoa;
- 250 ml o ka waiū kalo;
- 400 kalama o kamato;
- 2 punetēpō o ka paila paprika;
- 1/2 tīpō cumin;
- ka paʻakai a me ka pepa e hoʻāʻo ai;
- paʻakai i ka makemake.
ʻO nā mea kanu no 4 mau lawelawe.
ʻĀina waiwai
Hoʻomoe ʻia ka ʻike calorie no kēlā me kēia 100 maule o ka pā i pau.
Kcal | kj | Pūleapohola | ʻO nā ʻōpala | ʻO nā kākela |
77 | 322 | 3.2 g | 3,5 g | 5.7 g |
ʻ recipelelo wikiō
Limea
![](http://img.diabetesentity.com/img/diab-2020/2386/tushenaya-kapusta-2.jpg)
ʻO ke kumu nui o ka pākī ke kāpala o kāu koho
1.
ʻO ka mea mua, kāwele i ka ʻōpala i koho ʻia (e like me ke keʻokeʻo keʻokeʻo, spiky, a savoy paha) me ka pahi pahi a wehe i nā lau i waho e hoʻomaʻemaʻe ai i ka lau lau. Hoʻokiʻoki ʻia ka hapalua i loko o kaʻaha, hoʻolaha mākou no ka hoʻohana ʻana i kahi pahi koi, no ka mea hiki ke paʻakikī ka paʻakikī.
![](http://img.diabetesentity.com/img/diab-2020/2386/tushenaya-kapusta-3.jpg)
Hoʻolālā
2.
I kēia manawa ʻo ka huli ʻana i ka ʻala. E ʻoki a ʻoki i nā cubes.
![](http://img.diabetesentity.com/img/diab-2020/2386/tushenaya-kapusta-4.jpg)
ʻIke
3.
Hoʻopaʻa i kahi pā nui a iʻa pākī ai a Kāpī i ka ʻōpala kō, hoʻōla i kekahi manawa
![](http://img.diabetesentity.com/img/diab-2020/2386/tushenaya-kapusta-5.jpg)
E hoʻokomo i nā ʻāpana i loko o ka pā nui ...
![](http://img.diabetesentity.com/img/diab-2020/2386/tushenaya-kapusta-6.jpg)
... a kālai ʻia ʻole aila ʻaila
E hoʻouka i ka mea kanu i waho o ka pā. Inā nui ka panu a me nā pā panoa palaoa, lūwī wale i ka ʻōpala i ka ʻaoʻao e hana ai ke keʻena no ke koena.
4.
E hoʻonui i ka wela, e hoʻohui i ka pipi i ka ʻāina i ka pā a i ʻole ka pāpaʻi a hoʻomoʻi iā ia.
![](http://img.diabetesentity.com/img/diab-2020/2386/tushenaya-kapusta-7.jpg)
Hōʻalo i ka mea minced ...
Ke kokoke kokoke i ka ʻai, hoʻohui i nā aniani a hoʻomau i ka palaoa.
![](http://img.diabetesentity.com/img/diab-2020/2386/tushenaya-kapusta-8.jpg)
... a hoʻohui i ka ʻala
5.
E hoʻihoʻi hou i ka kāpeti i ka pā ina inā kau ʻoe ia ma luna o ka pā. E ninini i ka pāwili me ka pōkī pipi a hoʻohaʻahaʻa i ka mahana ina mea liʻiliʻi ʻo nā mea āpau.
6.
E hoʻohui i ka paprika a me ka kōmato, nā hua caraway a me ka manawa me ka paʻakai a me ka pepa e hoʻāʻo.
![](http://img.diabetesentity.com/img/diab-2020/2386/tushenaya-kapusta-9.jpg)
Hoʻohui manawa manawa ...
E lawe mai i ka ʻalahala hoʻolapalapa, pono e kolo ʻia ka ʻōpala. Kukulu i kekahi manawa a laila e ole kekahi mea e pau. Inā maloʻo ka wai i ka wā e kuke ai, e hoʻohui i kahi wai liʻiliʻi a palupalu paha a uhi i ka pā me ka uhi.
![](http://img.diabetesentity.com/img/diab-2020/2386/tushenaya-kapusta-10.jpg)
... hoʻomau e hoʻopau
7.
E hoʻāʻo i ka pāʻai ma ka paʻakai a me ka pepa. Inā makemake ʻoe i nā spiciness hou aʻe, e hoʻohui i kekahi mau minuke o Tabasco a iʻa aʻa paha.
8.
Mākaukau kāu papaʻaina. Hoʻohui i kahi kaʻaila momona e hoʻohaʻahaʻa ʻia i ka mea ʻala.
![](http://img.diabetesentity.com/img/diab-2020/2386/tushenaya-kapusta-11.jpg)
ʻAʻole hōʻeha kahi ʻāpana ʻona
E hauʻoli i kāu pāʻina!