El kohu moa he ʻono ʻono, hōʻike ʻoluʻolu, maʻalahi ka hoʻomākaukau ʻana a ʻaʻohe kumu kūʻai. ʻO ka mea nui, ʻo ia ka hoʻomākaukau ʻana i kahi kumu kūpono no ka ʻuala, i hana wale ʻia me ka ʻōmato, ke kāleka a me ka aniani.
ʻO ka maʻalahi, ka ʻono a me kāna waiwai meaʻai i alakaʻi i kēia kīʻaha i mea maʻamau i kēia mau lā ma Latin America a me ʻEulopa. Hoʻi kona kumu i nā ʻāina ʻEulopa, kahi i kū ai ʻo Italia a me Farani, nā ʻāina i hoʻomohala i ka mea i kapa ʻia ʻo ke kuke ʻana i ka "stuffa", no laila ka inoa o "stew", ʻo ia ke ʻano kuke ʻana o ka hoʻolapalapa ʻana i ka ʻiʻo me ka wai liʻiliʻi me nā mea kanu, ma luna o ka wela liʻiliʻi, i komo mālie ka wai a i ʻole ka wai o nā mea kanu i ka ʻiʻo.
Ma hope mai, ua hana ʻia kēia ʻenehana stewing kaulana ma Sepania, hoʻohana nui ʻia no ka hoʻomākaukau ʻana i ka ʻiʻo o nā bipi i mōhai ʻia ma hope o nā hakakā pipi kaulana. Ua hōʻea mai ke ʻano o ka stew i ʻAmelika ma o ka moʻomeheu o ka poʻe Paniolo a ua ʻae nui ʻia i kēia lā i manaʻo ʻia no ko mākou ʻāina.
Ua ʻōlelo pinepine ʻia he maʻalahi ka hana ʻana a maʻalahi "Kuke wale"no ka mea he liʻiliʻi ka hana a me ka nānā ʻana i ka wā kuke.
Recipe o kohu moa
Nā meaʻai
- 5 ʻāpana moa, ʻaʻole ʻili
- Nā māmā 3
- 2 pepa bele ʻulaʻula
- 1 pepa bele ʻōmaʻomaʻo
- 3 onioni waena
- 3 cloves o ke kāleka
- 1/2 kg ʻuala
- 2 mau kāloti waena
- ¼ kg o ka celery (celery)
- 2 lau lau
- ½ teaspoon thyme
- 1 teaspoon ka pauka a i ʻole ka oregano lepo
- ½ teaspoon o ka pepa
- 2 puna o ke kō
- 150 ml o ka aila mea kanu
- ʻO ka paʻakai e hoʻāʻo
- Ka nui o ka wai e pono ai
Nā mea hou aku
- ʻO ka ipu hao, lalo mānoanoa
- Pūnaewele
Hoʻomākaukau kālā
E kau i ʻelua punetune o ka ʻaila ʻaila me ʻelua punetēpē o ke kō i loko o ka ipuhao a lawe mai i ke ahi a hiki i ka caramelize ke kō a loaʻa kahi leo brownish. E hoʻohui i nā ʻāpana moa i holoi ʻia a hoʻoheheʻe ʻia, a e hoʻomaʻamaʻa hou i ke kō me ka ʻaila e hoʻomaka ai e sila i ka moa, e hoʻohuli mau iā ia e loaʻa i kahi ʻōmaʻomaʻo like ʻole.
Hoʻohui ʻia nā ʻōmato, kahi ʻulaʻula, ʻelua aniani, ke kāleka a me nā lau celery, me ka hoʻohui ʻana i ka wai kūpono no kēia kumu. Waihona.
ʻOki ʻia nā ʻuala a me nā kāloti i wehe ʻia i ka ʻili i loko o nā cubes liʻiliʻi a waiho ʻia i loko o ka wai e pale ai i ka ʻeleʻele a me ka browning.
E ninini i ke koena o ka aila i loko o ka ipu hao me nā lau bay a me koume a palai māmā, i ʻoi aku ko lākou ʻala. E hoʻohui koke i nā ʻāpana moa, ka ʻuala i hui mua ʻia a me ka paʻakai e ʻono a kuke i ka wela wela no 10 mau minuke.
E ʻoki kaʻawale i ke koena o ka pepa ʻulaʻula, ka pepa ʻōmaʻomaʻo, ka celery stalks a me ka julienned onion i loko o nā ʻāpana liʻiliʻi. E hoʻohui i kēia mau mea hoʻomaka me ke kāloti ʻoki ʻia, i ka ʻai i loko o ka moa a hoʻohui i ka oregano a me ka pepa. E hoʻohui i ka wai e pono ai e hoʻoheheʻe i ka sauce. E hoʻomau i ka kuke no 10 mau minuke. E hoʻohui i nā ʻāpana ʻuala i loko o ka hoʻomākaukau. Ma hope o 20 mau minuke e wehe i nā lau laural, e nānā i ke ʻano o ka paʻakai a hoʻoponopono inā pono, e nānā i ka palupalu o ka ʻuala a hou aku i ka moa e hoʻokuʻu aku i kahi wai aniani e hōʻike ana ua moʻa; A i ʻole, puka mai ka wai ʻeleʻele, e kuke no kahi manawa lōʻihi, ma kahi o 10 mau minuke.
Nā ʻōlelo aʻoaʻo
He mea nui e ʻoki i nā mea kanu a hoʻomoʻa iā lākou ma ke ʻano i hōʻike ʻia i ʻole lākou e ʻai nui.
I ka wā e hoʻopaʻa ʻia ai ka moa, ʻoi aku ka maikaʻi o ka hoʻomaloʻo ʻana i ka ʻaila i mea e pale ai i ka pipi ʻana i ka wā e hoʻopili ai me ka wai i loko o ka moa.
Hāʻawi kino
He kumu nui ka moa o ka protein, carbohydrates a me lipids, a me nā meaʻai ʻē aʻe e like me nā huaora a me nā minela, i ka hihia o Chicken Stew e hoʻohui i nā minerala a me nā micronutrients i hāʻawi ʻia e nā mea kanu i hoʻohana ʻia i ka hoʻomākaukau ʻana i kēia kīʻaha.
Manaʻo ʻia ʻo 100 g o ka ʻiʻo moa e hāʻawi i ka 25% protein, 12% carbohydrates a me 10% momona. Loaʻa i ka moa ka maikaʻi ma ka wehe ʻana i ka ʻili, hiki ke hoʻopau ʻia kahi hapa nui o ka momona a pēlā e hōʻemi ai i kahi hapa o kēia ʻāpana, loaʻa kahi ʻano ʻiʻo lean.
ʻO nā protein i loaʻa i ka ʻiʻo moa ke manaʻo ʻia he waiwai koʻikoʻi koʻikoʻi no ka mea aia lākou i nā waikawa amino pono e like me ka methionine, histidine, phenylalanine, valine, threonine, lysine, leucine, isoleucine a me tryptophan. Pono e hoʻokomo ʻia kekahi o kēia mau amino acids i kā mākou meaʻai, no ka mea ʻaʻole i hana ʻia e ko mākou kino, e like me ka tryptophan, ʻo ia ka mea hoʻoponopono o ke serotonin ma ka pae lolo.
Ma waena o nā minela i hāʻawi ʻia he hao, calcium, zinc, potassium, sodium, magnesium, phosphorus a me selenium. E pili ana i ka ʻike huaʻai, he kumu ia o nā huaora A, C, B complex, ʻo ka ʻike o ka thiamine a me ka folic acid he mea nui loa.
Nā waiwai meaʻai
ʻO ka ʻiʻo moa a me nā meaʻai he maʻalahi ke digestible. ʻO ka ʻike protein kiʻekiʻe e kōkua i ka mālama ʻana i kahi kūlana olakino maikaʻi, hoʻoikaika i ka ʻōnaehana pale, kōkua i ka hana pono o ka ʻiʻo a me ke komo ʻana i ka synthesis o kekahi mau hormones e kūpono ai ke ʻai i ka wā o ka ulu ʻana i ka wā kamaliʻi a me ka wā ʻōpio.
Loaʻa iā ia kahi momona momona haʻahaʻa a no laila haʻahaʻa i ka cholesterol, me ka maikaʻi o ka hapa nui o ka momona i loko pollo Loaʻa ia i ka ʻili, no laila ʻo ka wehe ʻana mai ka ʻili e hōʻemi i ka momona. He mea maikaʻi kēia i ka ʻai ʻana i nā meaʻai e pono ai ka momona haʻahaʻa.
He meaʻai maikaʻi ʻo Chicken Stew no nā manawa a pau, ʻoi aku ka maikaʻi o ka poʻe hoʻomaha, nā keiki a me nā ʻelemakule.
