ʻO ka hoʻohui ʻana i ka ʻaila i ka stew mea kanu he koho. I ka kuke ʻana, hiki iā ʻoe ke hana me ka ʻole o ka ʻaila. ʻO ka ʻoiaʻiʻo, ʻo ka pata (ʻaʻole maikaʻi loa) e hoʻohui pinepine i ka momona a me nā calorie i ka ʻai.
Ua ʻōlelo ʻo Julianne Hiver, ka meaʻai meaʻai: "E kū'ē i ka manaʻo nui, ʻaʻole ka aila he meaʻai olakino. ʻO ka pata he 100 pakeneka momona, me 120 calories no ka teaspoon o ka pata, haʻahaʻa i nā meaʻai akā kiʻekiʻe i nā calories. ʻOiai aia kekahi mau ʻaila i nā meaʻai liʻiliʻi, ʻaʻohe pono maoli mai ia mau mea. ʻO ka hōʻemi ʻana a i ʻole ka hoʻopau ʻana i ka ʻaila he ala maʻalahi ia e hōʻemi ai i kāu calorie a me ka momona. No laila, ʻoi aku ka maikaʻi o ka kuke ʻana i ka stew mea kanu me ka ʻole o ka aila, inā hiki.
Eia keʻano:
1. E kūʻai a hana i ka hupa huaʻai maikaʻi.
Ma mua o ka hoʻokomo pono ʻana i nā mea kanu i loko o ka skillet, e hoʻohui mua i ka wai a i ʻole ka hupa huaʻai. ʻO ka pilikia, pono ʻoe e kuke a kūʻai ma mua, akā, ʻoiai ʻoe e kūʻai i ka ʻaila, ʻaʻole ia e hoʻopilikia hou iā ʻoe.
ʻAʻole paʻakikī loa ka hana ʻana i ka broth: hiki iā ʻoe ke loaʻa i kahi meaʻai no kahi hupa haʻahaʻa haʻahaʻa haʻahaʻa maikaʻi loa, a laila mākaukau ʻoe e kuke i ka stew mea kanu me ka ʻole o ka aila. Mai noʻonoʻo ʻoe e hoʻopau i kou manawa a me kāu kālā! Hiki ke hoʻohana ʻia ka hupa huaʻai i nā sopa, nā mea kanu i hoʻomoʻa ʻia, a hiki ke hoʻopaʻa ʻia i loko o nā cubes no ka hoʻohana ʻana ma hope.
2. E imi i ka pan a i ole wok.
Ma muli o ka hoʻoluliluli ʻana o ka ʻaila i ka pā a pale i ka ʻā ʻana o ka meaʻai, hiki i ka waiho ʻana i waho ke pilikia. Inā ʻaʻole i loaʻa iā ʻoe kahi pā non-stick maikaʻi, pono ke kiʻi i hoʻokahi.
Mai noʻonoʻo ʻaʻole ʻoe e hoʻohana a hoʻopau paha ʻoe i ke kālā no nā lako kīhini ʻē aʻe, no ka mea, e lōʻihi loa kēia pā iā ʻoe ke mālama maikaʻi ʻoe a he mea maʻalahi loa ia. ʻO kēlā me kēia brand āu e koho ai, e hōʻoia ʻaʻole i hana ʻia ka uhi mai nā mea ʻino loa (e koho i kahi uhi eco-friendly inā hiki), e holoi pono i ka pā me kou mau lima i ʻole e ʻoki i ka uhi.
3. E wela mua i ka pā.
E hoʻomoʻa mua i ka skillet/wok ma luna o ka wela wela ma mua o ka hoʻohui ʻana i nā mea kanu. No ka hōʻoia i ka wela o ka pā, e hoʻohui i kahi wai a ʻike inā e mahu. Inā pēlā, ua mākaukau ka pā.
E hoʻohui i ¼ kīʻaha (a ʻoi aku paha) o ka hupa meaʻai a i ʻole ka wai, a laila e hoʻohui i ke kālika, nā aniani a me nā kāloti, nā mea kanu ʻē aʻe, a e hoʻomoʻi iki. Ma hope o 10-20 mau minuke, e hoʻohui i nā lau ʻōmaʻomaʻo, nā pīni, a i ʻole nā mea kanu ʻē aʻe āu e makemake ai. E hoʻohui i kekahi mea liʻiliʻi-sodium soy sauce, ginger, a i ʻole Pākē 5 Seasonings no kahi hoʻoulu maikaʻi!
Mai hilinaʻi nui i ka ʻaila: ʻaʻole pono e hoʻohana ia i ka palai a i ʻole ka kuke ʻana. Eia kekahi,ʻo ka hōʻoleʻana i kaʻaila e hiki ai iāʻoe ke hōʻike maikaʻi i kaʻono o nā mea kanu. ʻO ka manawa aʻe e hoʻāʻo i kēia mau ʻōlelo aʻoaʻo no kahi kohu mea kanu ʻono a ʻono!