Pehea e kuke ai i ka pā »nā moa moa me nā ʻōmato a me nā ʻoliva»
E hamo i ka moa me ka paʻakai a me ka pepa ʻeleʻele, a laila e kōni i kēlā me kēia ʻāpana no 6 mau minuke ma kēlā me kēia ʻaoʻao (ʻoi aku ka maikaʻi e hana i kēia i loko o ka pā ʻaila). E waiho i ka moa ma kahi ahi haʻahaʻa iʻole e anuanu. I kēia manawa, i loko o kahi kōkō waena, e hui i nā ʻōmato, nā ʻoliva, a me ka hapalua o ka waina a me ka mea ʻaila, a e hoʻomoʻa no 2-3 mau minuke a i ʻole a palupalu nā ʻōmato. E palaki i ka hapalua o ke kohu ma luna o ka umauma, ʻokiʻoki iā lākou i mau ʻāpana, a ninini ma luna o nā kōmato a me nā ʻoliva i kuʻi ʻia. E kau ma kahi pā, e pīpī i ka tī a me nā mea hoʻonani me nā lau basil.
- 400 g hoʻopiha moa
- 200 g kōmato
- 100 g ʻoliva
- 50 gram o ka feta
- 2 huiʻailaʻaila
- 1 ka sīneka waina waina.
ʻO ka waiwai kūpono o ka pā "Nā umauma moa me nā tōmato a me nā ʻoliva" (per 100 nā huna):
Kāleka: 117.4 kcal
Nā Squirrels: 13.2 gr.
Uha: 6.1 gr.
Kalepona 1.9 gr.
Ka helu o nā lawelawe: 4Nā mea hoʻohui a me nā calorie o ka papa hana ”Nā moa moa me nā ʻōmato a me nā ʻoliva»
Product | E ana | Kaona, gr | Keʻokeʻo, gr | Momona, g | kihi, gr | kcal |
hoʻopiha moa | 400 G | 400 | 92.4 | 4.8 | 0 | 440 |
ʻōmato (ʻōmato) | 200 G | 200 | 2.2 | 0.4 | 7.4 | 40 |
'Olive | 100 G | 100 | 0.8 | 10.7 | 6.3 | 115 |
kahi mua | 50 G | 50 | 8.5 | 12 | 0 | 145 |
oliva aila | 2 tbsp | 20 | 0 | 19.96 | 0 | 179.6 |
vīneka waina keʻokeʻo | 1 tbsp | 15 | 0 | 0 | 0.89 | 2.1 |
Ka huina | 785 | 103.9 | 47.9 | 14.6 | 921.7 | |
Hana 1 | 196 | 26 | 12 | 3.6 | 230.4 | |
100 nā huna | 100 | 13.2 | 6.1 | 1.9 | 117.4 |