Pehea e hoʻomākaukau ai i kahi kīʻaha ” Stewed squid me nā mea kanu»
'anuʻu 1
E holoi i nā pepa,ʻokiʻoki i ka hapalua a wehe i ke kumu,ʻokiʻoki i ka pulp i loko o nā paʻi. E hoʻopau i ka puaʻala a me nā pīni ʻōmaʻomaʻo.
'anuʻu 2
E holoi pono i nā kupapaʻu heʻe, e hemo i ke kiʻi ʻoniʻoni lahilahi ma lalo o ka wai e holo ana a hemo i nā pā chitinous o loko. E ʻoki i ka heʻe i loko o nā apo ma kahi o 0.7 cm ka mānoanoa.
'anuʻu 3
I loko o kahi pā palai, e wela i ka ʻaila ʻaila. E kau i nā apo hee. Kuke, hoʻoulu ikaika, no 2 mau minuke.
'anuʻu 4
E hoʻohui i nā mea kanu i hoʻomākaukau ʻia a e kuke no kekahi mau minuke 3 ma ke ʻano like. E hoʻohui i ka wai lemon, soy sauce a me nā mea ʻala. E kālua no 5 mau minuke.
- nā pīni ʻōmaʻomaʻo-100 g
- ka puaʻalā paʻa - 200 g
- heʻe - 250 g
- pepa ʻono - 60 gr.
- kaʻaila mea kanu - 2 tbsp.
- wai o ka hapalua o ka lemona
- rosemary - 1 tsp.
- soy sauce - 2 tsp.
- pepa ʻeleʻele - 1 tsp.
- leek
- - 1 pc.
ʻO ka waiwai kūpono o ka pā ”ʻO ka heʻe i kāpī ʻia me nā mea kanu“ (per 100 nā huna):
Kāleka: 77.1 kcal
Nā Squirrels: 7.7 gr.
Uha: 3.9 gr.
Kalepona 4.1 gr.
Ka helu o nā lawelawe: 3Nā mea hoʻohui a me nā calorie o ka papaʻai ”
Product | E ana | Kaona, gr | Keʻokeʻo, gr | Momona, g | kihi, gr | Kal, kcal |
pīni kaula | 100 G | 100 | 2 | 0.2 | 3.6 | 24 |
hau paʻa paʻa | 200 G | 200 | 3.2 | 0.4 | 7.8 | 28 |
heʻe hou | 250 G | 250 | 47.5 | 6.25 | 4.5 | 245 |
pepa ʻulaʻula momona | 60 G | 60 | 0.78 | 0 | 3.18 | 16.2 |
aila ʻaila | 2 tbsp | 20 | 0 | 19.98 | 0 | 180 |
wai lemon | 0 Art | 0 | 0 | 0 | 0 | 0 |
alalala | 1 tsp. | 7 | 0.23 | 0.41 | 1.45 | 9.17 |
Heinz willow wau | 2 tsp. | 14 | 0.36 | 0 | 6.02 | 25.62 |
ka pepa pepaʻeleʻele | 1 tsp. | 7 | 0.73 | 0.23 | 2.71 | 17.57 |
leek | 0 Art | 0 | 0 | 0 | 0 | 0 |
- | 1 apana | 50 | 0 | 0 | 0 | 0 |
Ka huina | 708 | 54.8 | 27.5 | 29.3 | 545.6 | |
Hana 1 | 236 | 18.3 | 9.2 | 9.8 | 181.9 | |
100 nā huna | 100 | 7.7 | 3.9 | 4.1 | 77.1 |