Nā moa i loko o kahi waiʻaila o nā lau a me ka wai me nā pīni a me nā tōmato i kuke ʻia a wikiwiki koke. ʻO kēia hoʻolaʻa haʻahaʻa-haʻahaʻa kūpono no ka pae kaumaha wikiwiki: nui ka mea kanu a me ka momona.
ʻO ka maʻalahi o ka ʻili, ua kuke ʻia i ka umu. No laila, ʻaʻole pono ʻoe i nā kīʻaha hou a me nā ipu. ʻO nā mea āu e pono ai he umu kahi e waiho ai i nā lako āpau.
Makemake mākou iā ʻoe he leʻaleʻa hiki mai ka wā kuhi ʻana a me ka ʻai ʻana i kēia kīʻaha!
Nā mea waiwai
Mea wai no ka ʻoni
- 2 wāwae a ka moa;
- ʻulaʻula kākā;
- 10 mau ʻōmato ʻala;
- 500 g o nāala maloʻo maloʻo;
- 80 ml o ka wai lemon;
- 1 punetēlā o ka rosemary;
- 1 papa ʻaila ʻaila;
- ka paʻakai a me ka pepa.
ʻO nā lau ʻono no 2 mau lawelawe. Mālama ʻia ka 20 minuke. ʻO ka manawa kuke ʻana ma kahi o 45 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 |
| 107 | 447 | 3,0 g | 5.8 g | 9.9 g |
Limea
1.
E hoʻomoʻi i ka umu i ka 200 kiʻekiʻe (convection). E holoi pono i nā wāwae moa i lalo o ka wai anuanu a holoi maloʻo me nā kāwele pepa.
2.
E kuʻoki i nā ʻūpika kākiki a ʻokiʻoki i loko o nā ʻāpana. Inā ʻoe e hoʻohana i ka wai lemon no kēia laʻa, ʻokiʻoki i ka lemon i ka hapalua a kāwili i ka wai i loko o kahi kīʻaha liʻiliʻi.
3.
E hoʻohui i ka rosemary, thyme a me ka kālai ʻia i kā wai lemon. ʻO ka wā me ka paʻakai a me ka pepa a kāwili i ke ʻano o nā kai.
Kahakai moa
4.
E lawe i ka ʻōpū o ka moa a hāpai i ka ʻili. E hoʻokaʻawale iki i ka ʻili me kou mau manamana lima mai ka ʻiʻo. A laila e kau i ka moana ma lalo o ka ʻili a e hāʻawi i nā mea kanu i ke ahiahi me ka hiki.
Huki i ka ʻili a waiho i ka marinade
5.
E hoʻi i ka ʻili i kona wahi mua. E ʻohi pū i ka ʻōpū o ka lua o ka moa.
Pihi ka hope o ka ʻili
6.
E hoʻonoho i nā wāwae moa i ʻokiʻoki ma luna o ka pā palaoa poʻa ʻole i loko o ka pā palaoa. E kau i nā ʻōpū o ka moa i loko o ka umu preheated no 25 mau minuke.
E hoʻohuli i ka moa
7.
E holoi i nā Tomato liʻiliʻi a hoʻomākaukau i nā pīni. Hoʻopili i nā ʻōpū o ka moa mai ka umu a ninini ma luna o ka momona momona. A laila e pīpī i nā pīni a waiho i ka kamato e puni ana i ka ʻai.
He mea ʻoluʻolu loa!
8.
E kau i ka ipu i loko o ka umu no 20 mau minuke a hoʻomoʻi a hiki i ka kuke ʻana.
9.
E kau i ka wāwae hoʻokahi, he mau liʻiliʻi a me nā ʻōmato ma ka pā. ʻAno momona.
Ua mākaukau ka moa!
