Hee mohala

Ke kamaʻilio kākou mea ʻai me ka heeManaʻo mākou i nā kīʻaha paʻakikī e makemake nui i ka manawa i loko o ka lumi kuke, akā ʻo ka mea ʻoiaʻiʻo hiki iā mākou ke hana i nā hoʻomākaukau maʻalahi a maikaʻi loa me ka liʻiliʻi o ka manawa hoʻolimalima.

ʻO kēia ka hihia o hee a la plancha, no ka mea, he mea maʻalahi loa ia e hana ai a he nani kona ʻono, a he kakaikahi nā meaʻai e pono ai, e liʻiliʻi ai ʻoe i ka lumi kuke. Inā makemake ʻoe i nā meaʻai iʻa, ʻo ia ka meaʻai kūpono iā ʻoe. I kēia manawa, hele mākou i kā mākou meaʻai.

Mea ʻai heʻe kaʻa

Nā meaʻai

Ka hoʻomākaukau ʻana i ka hee i kālua ʻia

1. ʻO ka hana mua, pono mākou e lawe i ka hee a hoʻomaʻemaʻe maikaʻi iā lākou, no laila, pono mākou e wehe i ka ʻili a me ka viscera, a laila e hoʻokaʻawale i nā poʻo mai ko lākou mau kino. E lawe mākou i ka hee a kau ma luna o ka pepa hoʻoheheʻe e hoʻoheheʻe i ka maʻu e like me ka hiki. He hana luhi ka hoʻomaʻemaʻe ʻana i ka hee, akā maʻalahi.
2. A laila, e hoʻomau mākou i ka hoʻomākaukau ʻana i ka lole a mākou e kau ai i ka hee. Lawe mākou i ke kālika a me nā lau parsley i holoi mua ʻia a hoʻokahe ʻia, a ʻokiʻoki mākou iā lākou me ka maikaʻi loa, e hoʻohui mākou iā lākou i loko o ka mortar me ka ʻaila ʻoliva a me ka waina.
3. A laila hiki iā mākou ke lawe i ka hao, kau i kahi ʻaila liʻiliʻi a wela, pono e wela loa ka hao e pale ai i ka pipili ʻana o ka hee. E hoʻomoʻa mākou i ka iʻa no ʻelua mau minuke ma kēlā me kēia ʻaoʻao, i ʻeleʻele iki.
4. Ke ʻike mākou ua loaʻa i ka hee ke kala i makemake ʻia, e hoʻohui mākou i ka lole kālika, ka pā paʻi, ka ʻaila ʻoliva a me ka waina, a waiho mākou iā lākou e kuke no kekahi minuke.
5. E mākaukau ka hoʻomākaukau no ka lawelawe koke ʻana, a ma laila ʻoe e kāpīpī i kahi paʻakai kai liʻiliʻi.

Nā ʻōlelo aʻoaʻo a me nā ʻōlelo aʻoaʻo kuke no ka hoʻomākaukau ʻana i ka hee grilled

• Manaʻo mau mākou i ka hoʻohana ʻana i ka iʻa iʻa hou no ka hoʻomākaukau ʻana, e ʻokoʻa loa ka ʻono hope o ke kīʻaha inā mākou e hoʻohana i ka hee hau.
• Hiki ke hoʻololi i ka waina no ka wai lemon.
• Inā makemake mākou i ka meaʻai māmā, hiki iā mākou ke hoʻomoʻa i ka iʻa me ka ʻaila liʻiliʻi loa, a hoʻomākaukau ʻia ka lole me ka ʻole o ka ʻaila.
• He nui ka poʻe e noʻonoʻo nei pehea e kuke ai i ka hee me ka ʻole o ka emi ʻana, akā naʻe, ʻo ia ka mea e hana mau ai, ʻoiai ʻo ka wela ka hopena me ia iʻa.
• I mea e pale aku ai i ka pipili o ka hee, pono e hooiaio i ka wela loa o ka hao, a me ka aila uuku i maheleia ma ka ili holookoa, hiki ke hana ia me ka pepa absorbent. ʻO kekahi ala ʻē aʻe, ʻo ia ka mālama ʻana i ka wela i ka wā e kuke ai i ka iʻa.

ʻAno meaʻai o ka hee i kālua ʻia

He waiwai nui ka hee i ka protein, a me nā huaora A, B12, C, E a me ka waikawa folic. Loaʻa iā lākou nā mineral like ʻole e like me ka potassium, iron, phosphorus, magnesium, manganese, iodine a me ka zinc. He haʻahaʻa kēia iʻa i ka calorie a haʻahaʻa ka momona. No laila, inā mākou e hana i kēia hoʻomākaukau ma ka grill, e mālama mākou i kēia mau pae olakino, e pōmaikaʻi ana i kāna mau waiwai a me kona ʻono nani.