Lio mackerel chili

I kēia lā, hāʻawi mākou iā ʻoe i kahi meaʻai kūikawā ʻē aʻe, pololei ia e nā hoaaloha. Hoʻoulu ʻia e ʻoe a me kou ʻono maikaʻi i ka meaʻai kai, e hoʻohana mākou i kā mākou moʻomeheu Peruvian. E like me kāu i ʻike mua ai, aia ʻo Peru he wahi kahakai nui, e hāʻawi ana iā mākou i nā ʻano iʻa a me nā ʻiʻo, e like me ka nui o nā poʻe he mea hauʻoli maoli ke hele pū ʻia me nā mea ʻala maikaʻi a me nā mea e hoʻonui ai i ko lākou ʻono, e hāʻawi iā lākou i kahi hiʻohiʻona nani. . kona waihoʻoluʻu, he ʻala i makemake ʻia, a me ka ʻono ʻoluʻolu.

ʻO ka iʻa hōkū o kēia lā ka lio kaulana a ono, he iʻa i hoʻohana nui ʻia e nā meaʻai Peruvian a makemake nui ʻia e nā mea ʻai. He ʻiʻo paʻa loa ka ʻiʻo mackerel, a he ʻono ʻoluʻolu, ʻoiai he ʻano momona kona, no laila ma kēia ʻano ʻai. e hui pū mākou me ka chili, ʻO Chili kekahi o nā kiʻi o kā mākou meaʻai, pono e ʻōlelo ʻo ka meaʻai ma Peru me ka ʻole o ka chili ʻaʻole ia he meaʻai Peruvian.

ʻO ka hui pūʻana o kēia mau mea kumuʻelua he mea kūpono ia e lawelaweʻia ma kahi ʻaina awakea ʻono a inā makemake ʻoe, hiki ke hoʻololi ʻia no ka ʻaina ahiahi. Kaʻana like ʻana i kēia kīʻaha ʻono me nā hoaaloha, ʻohana, i ka manawa i makemake nui ʻia iā ʻoe

A ke kono aku nei mākou iā ʻoe e noho a hiki i ka pau ʻana o kēia meaʻai, manaʻolana mākou e hauʻoli ʻoe, ʻike mākou makemake ʻoe a e kaʻana aku ʻoe i kāu mau hoaaloha.

Mea ʻai ʻiʻo mackerel

Nā meaʻai

Ka hoomakaukau ana o Ají de Jurel

Maikaʻi loa ka hoʻomaka ʻana i kēia meaʻai olakino, e like me kā mākou hana maʻamau, e aʻo mākou iā ʻoe ma nā ʻanuʻu liʻiliʻi pehea e hana ai, me ka ʻole o nā pilikia. E hoʻomaka ʻoe me kēia:

1. Pono ʻoe i ʻelua berena Palani anu, ʻo ia hoʻi, lawe ʻia mai ka puʻu. A laila, i loko o ke kīʻaha e hoʻokomo ʻoe i kahi hue waiu i hoʻoheheʻe ʻia, i loko o kēia waiu e hoʻoheheʻe ʻoe i nā popo ʻelua a e uhaʻi ʻoe iā lākou me ka ʻōpala, a laila waiho ʻia e hoʻoluʻu no 2 a ʻoi aku.
2. A laila i loko o ka pā e hoʻohui ʻoe i 30gr o ka margarine a i ʻole ka pata, a e ʻoki ʻoe i 1 poʻo onion nui i loko o nā cubes, e hoʻohui i ke kāleka lepo e ʻono, a me 30-50gr o ka chili lepo.
3. Kali ʻoe i ka ʻalani, ke kāleka a me ka chili e ʻeleʻele a kuke.
4. Ma hope o ka hala ʻana o ka manawa, e lawe ʻoe i ka berena mai loko mai o ka waiū a hoʻohui i ka stew a mākou i hoʻomākaukau ai, e hoʻohui i ka paʻakai a me ka pepa e ʻono ai.
5. Ma mua, me ka nānā ʻole ʻana, pono ʻoe e hoʻomākaukau i ka ½ Kg.
6. Hoʻomakaʻoe e hoʻoulu i nā mea a pau, e nānā mau. Waiho ʻoe ma kahi mahana wela, e kuke no kahi o 5 a 8 mau minuke.
7. Ke mākaukau a wela, e hoʻohui ʻoe i 100 grams o ka paʻakai Parmesan paʻakai.

I ka hopena a mākaukau e lawelawe, pono ʻoe e pit i 6 mau ʻoliva, ½ kg o ka ʻuala melemele e hoʻomoʻi ʻia, i loko o kahi wai paʻakai liʻiliʻi, ʻaʻole pono e hoʻomoʻa ʻia, no laila pono ʻoe e makaʻala. A e hoʻomākaukau pū i 3 mau hua paʻa.

E ʻoki ʻoe i ka ʻuala melemele i ʻāpana a kau ʻoe iā lākou ma kahi pā (ka nui āu e makemake ai) a ma luna e hoʻohui ʻoe i ka ʻuala me ka mackerel lio, nā ʻoliva a me kahi hua manu i ʻoki ʻia. ʻO ka hoʻopau ʻana me kahi kumu o ka coriander ma luna.

Nā ʻōlelo aʻoaʻo no ka hana ʻana i kahi ʻono Ají de Jurel 

Ua lilo ia i kumuhana maʻamau, akā e hoʻomanaʻo i ke koʻikoʻi o ke kūʻai ʻana i kahi iʻa i ke kūlana maikaʻi loa, a i ʻole e hōʻoia i ka hou, inā ʻoe e kūʻai i ka mackerel lio holoʻokoʻa. No laila e loaʻa iā ʻoe kahi ʻono i wehewehe maikaʻi ʻia a maʻalahi hoʻi e hana pū me.

Inā makemake ʻoe, hiki iā ʻoe ke hoʻohele i ka iʻa ma o ka hua manu a me ka palaoa, inā makemake ʻoe i kahi hoʻopau crispy a me ke ʻano

Hiki iā ʻoe ke hoʻohana i ka paʻakai āu e koho ai, akā e hoʻāʻo e hana i kahi paʻakai paʻa.

Inā ʻo ʻoe kekahi o ka poʻe makemake e hoʻohui i kahi paʻi momona hou i kāu mau meaʻai, hiki iā ʻoe ke kau i kahi mayonnaise liʻiliʻi a i ʻole kālika ʻalani e hui pū me ia.

Ma ke koho ʻana i ka iʻa, ʻo kā mākou mau manaʻo e pili ana i ka mackerel, cojinova, cod, sea bass a i ʻole nā ​​​​mea āu e makemake ai. Inā hoʻohana ʻoe i ka iʻa me ka momona haʻahaʻa e like me ka hake, ʻaʻohe pilikia, ʻoi aku ka liʻiliʻi o ka manawa e kuke ai.

Inā he mea ʻē aʻe kou manaʻo, e ʻoluʻolu e hoʻohui, inā makemake ʻoe i ka kumine, hiki iā ʻoe ke hoʻohui. No ka mea e hāʻawi ia i kāu pā pilikino

Hāʻawi kino

E like me ka mea maʻamau, e kōkua mākou iā ʻoe e aʻo e pili ana i nā pono olakino o kēia mau meaʻai, ʻae, he koʻikoʻi ko lākou meaʻai, e ʻike mākou i ka mea e hoʻoikaika ai i kou ʻono a hoʻomau ʻoe i ka ʻai ʻana.

Ma ke ʻano he ʻano hoku, loaʻa iā mākou ka mackerel lio, he iʻa piha loa ia me kahi pae meaʻai kiʻekiʻe, aia nā huaora, nā minela a me nā ʻakika momona omega 3, a ma muli o kona kiʻekiʻe o ka momona momona, pono ke ʻai ʻia i kēlā poʻe. me ka ʻakika uric kiʻekiʻe ma mua o ka mea maʻamau.

Ua hōʻoia ʻia kahi maʻiʻo maikaʻi o ka vitamina A a me D

E noʻonoʻo pū mākou i nā mea i hāʻawi ʻia e ka huaora A, ma waho aʻe o ka antioxidants nui, loaʻa pinepine lākou i nā meaʻai koʻikoʻi nui no ka hana o ka ʻike, ka ulu ʻana, ka hana hou ʻana, ka māhele cell a me ka palekana.

ʻO ka Vitamin D kahi meaʻai pono no nā hana o ko mākou kino. He nui nā hana koʻikoʻi no ka hoʻomohala kūpono i kēlā me kēia lā. ʻO kā mākou e haʻi ai ma lalo nei

Hiki ke kōkua i ka hōʻemi ʻana i ka maʻi puʻuwai a me ka osteoporosis

He kūpono nui ia no ka mālama ʻana i ka hana cognitive. Ke hele nei ka manawa, ʻelemakule ko mākou kino.

. Kōkua e hōʻemi i ka ʻoʻoleʻa a i ʻole nā ​​pilikia o ka hānō.

 Hoʻoikaika ia i ka ʻōnaehana pale, pale iā ia mai nā ʻano maʻi ʻē aʻe, e like me kā mākou e ʻike ai i kahi mea a mākou i ʻike maʻamau ai he anu.

. Kōkua ia i ka lawe ʻana i ka calcium. Ma waho aʻe o ka hāʻawi nui o nā mineral, e like me selenium, phosphorus a me ka pālolo. Pono ka potassium no ka hana maʻamau o ke kino. A i ka manawa like he ʻano electrolyte.