Aa ʻoe e hoʻomākaukau i kahi ʻono Laiki me ka iʻa? Mai ʻōlelo hou a e hoʻomākaukau pū kākou i kēia ʻano meaʻai kupaianaha no ka papa ʻaina kai Peruvian, i hana ʻia me nā ʻiʻo ʻono a me nā ʻuala, kahi e hāʻawi ai iā mākou i nā pono olakino he nui. E nānā i nā mea ʻai no ka mea ke hoʻomaka nei mākou e hoʻomākaukau. Nā lima i ka lumi kuke!
Meaʻai Laiki Laiki
Nā meaʻai
- 1/2 kilo laiki keʻokeʻo
- 4 cucharadas o aceite
- 2 kīʻaha aniani ʻulaʻula, ʻoki ʻia
- 1 ʻalani punika kāki ʻia
- 2 punetune poʻo ʻonika Pākē, ʻoki ʻia
- 1/2 kīʻaha o ka pepa melemele liquefied
- 1/4 kīʻaha o ka ají panca liquefied
- 1/4 kīʻaha o ka pepa ʻulaʻula, ʻoki ʻia
- 1/4 kīʻaha o ka pepa chili melemele, ʻoki ʻia
- 1 kīʻaha o ka pī pi
- 1/2 kīʻaha kulina i hoʻomoʻa ʻia
- 1/4 kīʻaha coriander
- 200 ml o ka waina keʻokeʻo
- 2 kakini mussel
- 12 huelo ʻai
- 12 pūpū peʻahi liʻiliʻi
- 1 kīʻaha heʻe maka i ʻeli ʻia a ʻoki ʻia i ʻāpana
- ʻO ka paila paʻakai 1
- 1 pinch o ka pepa
- 1 piniki o ke kumino
- 1 pinch o oregano
Hoʻomākaukau Laiki Kai
- Hoʻomaka mākou e hoʻomākaukau i ka lole i loko o kahi pā palai nui, e hoʻohui i 4 punetēpē o ka aila me ʻelua mau kīʻaha o ka ʻala ʻulaʻula maikaʻi.
- E hoʻokuʻu i ka wela ma luna o ka wela haʻahaʻa no hoʻokahi minuke a hoʻohui i kahi punetēpē o ke kālika liʻiliʻi a me ʻelua punetēpē o ke poʻo ʻonika Kina i ʻoki ʻia. Huhu mākou no hoʻokahi minuke a hoʻohui i ka hapalua kīʻaha o ka chili melemele i hui ʻia a me ka hapaha kīʻaha o ka pepa chili i hui ʻia. E hoʻokuʻu i ka hou no 5 mau minuke a hoʻohui i kahi paʻakai a me ka pepa a me kahi kui kumine a me ka niho niho a i ʻole turmeric a me kahi pine oregano. E hoʻomākaukau i ka lole!
- I kēia manawa, e hoʻohui i ka hapahā kīʻaha o ka pepa ʻulaʻula i ʻoki ʻia, kahi hapaha kīʻaha o ka pepa melemele ʻoki ʻia, kahi kīʻaha o ka pī i hoʻomoʻa ʻia, ka hapalua kīʻaha o ke kulina i hoʻomoʻa ʻia, ka hapaha kīʻaha coriander a ma hope o ka paʻi ʻana i ka waina keʻokeʻo a me ke kīʻaha o ka ʻuala mussel. . Hoʻomākaukau ʻia ka hope me ʻelua mau ʻumi ʻumi a mākou e kuke ai i holoi maikaʻi ʻia me ke kīʻaha wai i loko o kahi ipu i uhi ʻia a wehe ʻia.
- E hoʻomanaʻo kākou ua moʻa mua ka laiki a ʻo ka mea a mākou e makemake ai he laiki maloʻo a momona iki. E hoʻolapalapa i nā mea a pau no 5 mau minuke.
- Ke mākaukau ka hui ʻana, hoʻohui mākou i 5 mau kīʻaha laiki keʻokeʻo i hoʻomoʻa ʻia, ʻae mākou i ka laiki e komo i kahi liʻiliʻi o ka wai a hoʻohui mākou i ka iʻa. ʻO 12 huelo ʻuʻuku mua, 12 pūpū peʻahi liʻiliʻi a me ke kīʻaha o ka hee maka, ʻili ʻia a ʻoki ʻia i ʻāpana. A ʻo ka hope ʻelua kakini ʻo ka hupa me ka ʻole o kona pūpū.
- Ua mālama mākou i 4 mussels a me 4 pūpū me ko lākou pūpū. Waiho mākou i ʻelua mau minuke ma luna o ka wela nui e hui ai nā mea ʻono. ʻono mākou i ka paʻakai a ʻomi i kahi lemona a ʻo ia nō.
Nā ʻōlelo aʻoaʻo a me nā ʻōlelo aʻoaʻo kuke no ka hana ʻana i kahi Laiki ʻono me ka Seafood
Ua ʻike anei ʻoe…?
- Hāʻawi ka iʻa a me ka iʻa i kahi kumu maikaʻi o nā protein o ka waiwai olaola kiʻekiʻe i maʻalahi ke hoʻohui ʻia.
- ʻO ka iʻa i loko o kēia meaʻai he liʻiliʻi ka momona ma mua o nā ʻiʻo ʻē aʻe a ʻo ka momona i loko o ia mea he momona maikaʻi loa, aia nā omega-3 kaulana e hiki ai iā mākou ke pale i nā maʻi cardiovascular, a hāʻawi pū iā mākou i ka hao a me ka phosphorus. . A inā mākou e hoʻohui i ka laiki, e lilo kēia kīʻaha i kumu maikaʻi o ka ikehu no ko mākou kino.
