Mea ʻai puaʻa Adobo

Hiki iā ʻoe ke noʻonoʻo i kahi kīʻaha momona, ʻoluʻolu a momona? Ina pela, ka ʻAdobo puaʻa ʻo ia kāu koho maikaʻi loa. No ka ʻaina awakea ʻohana, no ka ʻaina awakea me nā hoaaloha a i ʻole no ka ʻaina ahiahi. ʻAʻole e hōʻeha kēia meaʻai iā ʻoe, no ka mea, he mea leʻaleʻa ia ma ke ʻano o ka ʻono, ka leʻaleʻa a me ka hoʻomākaukau.

El ʻO ka puaʻa, ka puaʻa a iʻole ka puaʻa marinade He kīʻaha kuʻuna ia o ka moʻomeheu Peruvian, i hānau ʻia ma ke kūlanakauhale i kapa ʻia ʻo Arequipa ma nā lima o ka poʻe aborigine, nāna i hāʻawi i ka meaʻai, ka ʻono a me ka ʻenehana i ko lākou poʻe mua e hoʻomau nei i kēia lā.

Ke kumu kumu Ua wehewehe ʻia kēia meaʻai ma ke ʻano he majar e pili ana i ka ʻiʻo puaʻa: ka malo, ka wāwae a i ʻole ka puaʻa i hoʻopaʻa ʻia i nā ʻano ʻano, e like me ke kālika, ka pepa, ka panca a i ʻole rocoto chili, ka vīneka a i ʻole chicha, kahi, no ka ʻono maikaʻi a me ka ikaika, waiho ʻia e macerate i ka pō. Ma hope o kēia, ʻo ka kuke ʻana ka hana aʻe, ʻai mua kēlā me kēia ʻāpana a laila e hoʻomoʻa i loko o ka ipu lepo me ka wai i hoʻopaʻa ʻia. Eia kekahi, hiki ke hoʻomoʻa ʻia kēia marinade ma kahi o ka ʻai ʻia a moʻa ʻia, ʻoiai e hohola ana i ka hui ʻana o ka puaʻa a me ka pepa panca ma ke kumu e pale ai i ka pipili.

Ma ke ano nui, ka ʻAdobo puaʻa Hāʻawi mau ʻia ia ma kekahi o nā ʻai ʻekolu o ka lā a ua hui pū ʻia me ka berena me ʻekolu papalina i hoʻohana ʻia e luu i kāna kī. Eia naʻe, ma Arequipa ua hui pū ʻia me ka berena maʻamau ʻekolu, me ke kīʻaha o ke kī piteado a i ʻole najar anise.

Mea ʻai puaʻa Adobo

Nā meaʻai

• 500 gr o ka puaʻa (ʻoki ʻia i ʻāpana)
• 1 tbsp. o ka paakai
• 2 ʻakaʻakai nui
• ½ tbsp. o ka pepa
• 2 tbsp. o ke kāleka lepo
• ½ tbsp. kumina
• 1 tbsp. ʻoregano maloʻo
• ½ kīʻaha o ka vīnega ʻulaʻula
• ¼ kīʻaha aila
• 1 a me ½ kīʻaha o ka pepa melemele me ka hua ʻole
• 2 lau lau
• 1 lāʻau kinamona
• 2 lau basil
• 1 lālā o ka mint

Nā Pono

• Papa ʻoki
• Pahi
• ʻKpuʻu
• Kāwea palaoa
• pahu hoʻomaloʻo
• ʻO ka ipu hao, ʻoi aku ka maikaʻi o ka pālolo
• kāwele kīhini
• Pūnaewele

Hoʻomākaukau kālā

1. Pono mākou e hoʻomaka e hoʻomākaukau i ka marinade. I loko o ka blender e waiho i nā mea maloʻo a pau, e like me hoʻokahi onion, 1 kīʻaha chili, ka paʻakai, ka paʻi o kaʻaila a me ka pepa. E hoʻoulu i nā mea a pau i hui pū kēlā me kēia mea me kekahi. E hoʻohui i ka vīnega ʻulaʻula, hui a E waiho i nā mea a pau i loko o ka ipu lepo no 5 mau minuke.
2. E lawe i ka puaʻa a inā ʻaʻole i ʻoki ʻia. hele e oki liiliima nā ʻāpana a i ʻole nā ​​ʻāpana. E hana like me ke koena aniani a me ka pepa melemele. Waiho kaawale.
3. Ke hoʻomaha ka marinade, e hoʻohui i ka puaʻa a e macerate i kekahi lā.
4. Wehe i ka puaʻa mai ka marinade a e maloʻo ma luna o kahi pā metala.
5. E kau i ka pā palai i ka wela a hoʻohui i kahi paʻi o kaʻaila, e hoʻohui i nā'āpana puaʻa a e hoailona lakou ma na aoao a pau.
6. Ke hoʻopaʻa ʻia kēlā me kēia ʻāpana o ka puaʻa a ʻulaʻula, e wehe i ka pā. E mālama i kahi maʻalili.
7. I loko o ka pā hoʻokahi e hoʻohui i kahi paʻi hou o ka ʻaila a ma luna e hoʻopiha ʻia me ka aniani i ʻoki ʻia i loko o nā ʻāpana liʻiliʻi, kahi punetune o ke kāleka a me ½ kīʻaha o ka pepa melemele i ʻoki ʻia. e palai no 10 mau minuke ai 'ole a hiki i ka 'onika ke translucent a melemele paha.
8. E hoʻohui i ka marinade a mākou i hoʻohana mua ai i ka pā, E hui pū me kahi paʻakai a me ka hapalua kīʻaha wai. E hoʻoulu a kuke no kahi 5 a 10 mau minuke.
9. E nānā i ka hui ʻana a inā ʻike ʻoe ua kokoke e paila, e hoʻohui i nā'āpana puaʻa a uhi iā lākou me ka hoʻomākaukau a pauE kuke no 10 a 15 mau minuke.  
10. I ka a ʻeke lole waiho i nā lau bay, basil, mint a me ka lāʻau kinamona. Hoʻopili paʻa a hoʻohui iā ia i ka pae aʻe.
11. ʻO ka hope, e uhi i ka ʻiʻo me kahi kīʻaha wai a mai poina e hookomo i ka eke o na mea ala. E hoʻoponopono i ka mea hoʻonani a inā pono e hoʻohui i kahi paʻakai. E kuke no ka manawa hope loa no 20 a 25 mau minuke.
12. E lawelawe ma kahi pā i hui pū ʻia me laiki, ʻuala, ʻuala melemele a i ʻole yucca parboiled, kulina a i ʻole tortilla palaoa. Hiki iā ʻoe ke hoʻohui i nā salakeke ʻaʻole i kuke ʻia a me nā mea inu ʻoluʻolu.

Nā ʻōlelo aʻoaʻo e hoʻokō ai i kahi marinade puaʻa nani

ʻAʻole ia he mea nui inā ʻo kou manawa mua kēia e hana ai i kēia meaʻai a i ʻole ʻoe he loea i ka kuke ʻana i kēia manganar Peruvian, pono mau mākou i kekahi. nā ʻōlelo aʻoaʻo e kōkua iā mākou e ulu aʻe ma ke ʻano he chef a i ʻole kekahi ʻIke Hou aʻe e hoʻomaopopo maikaʻi i ka hoʻomākaukau a hoʻonui i ka maikaʻi o ke kīʻaha.

Hāʻawi ʻia i kēia, i kēia lā he pōkole mākou no ʻoe papa inoa o nā ʻōlelo aʻoaʻo, ʻōlelo aʻoaʻo a me nā manaʻo no laila e hoʻololi mau ʻia kāu hoʻomākaukau ʻana ma ke ala maikaʻi loa:

• He mea nui ka wai no ka marinating hoʻomaha no ka lā holoʻokoʻa me ka puaʻa, i loaʻa ai ka ʻono a me ke kala i loko o ka ʻiʻo.
• koho mau nā mea hoʻohui hou no ka hoomakaukau ana.
• E hōʻoia i ka puaʻa maʻemaʻe, ʻulaʻula a maʻemaʻe no nā hopena maikaʻi loa.
• Siempre holoi a holoi maikaʻi i nā ʻāpana puaʻa. Wehe i ke koko a i ʻole nā ​​mea huna i loko o ka holoholona.
• Inā ʻaʻohe ou pepa melemele, e pani me ia chili panca, paprika a i ʻole chili poepoe.
• ʻO ka meaʻai mua e kāhea ana i ka wainaʻulaʻula, akā Hiki iā ʻoe ke hoʻohana i ka waina keʻokeʻo, a i ʻole chicha fermented.
• No ka hopena olakino, hoʻohana i ka ʻaila ʻoliva, granola, a i ʻole ka ʻaila sunflower.
• Mai poina wehe i ka ʻeke lole me ka ʻano mai ka ipuhao a pan, keia i ole lakou e over-season a awaawa i ka hoomakaukau ana.
• Loaʻa nā meaʻai a me nā meaʻai a pau ma ka lima i ka manawa o ka hana ʻana i ka meaʻai no ka loaʻa ʻana o ka lole i makemake ʻia a me ka ʻole o nā pilikia.

Nā meaʻai a me nā pono o ka puaʻa

Hāʻawi ka ʻiʻo puaʻa i ka nui o albuminoids a me nā hua B i ke kino kanaka, a me ka hoolako ana Thiamine, Niacin, Riboflavin a me Pentatonic Acids, pono nā mea a pau no ka ulu olakino a me ka ulu ʻana o nā keiki a me nā ʻōpio.

Pēlā nō, he protein maikaʻi loa ia e hiki ke hoʻohui ʻia i kēlā me kēia meaʻai, no ka mea, he haahaa loa kona mau momona a ʻo kona ʻano o ka mono-unsaturated e hana ai, me ka ʻiʻo moa, kekahi o nā mea kūpono loa e ʻai i ka ʻiʻo me nā pae olakino.

Ma par, Loaʻa i ka ʻiʻo puaʻa nā minerala a me nā waikawa amino e kōkua i ka hana hou ʻana o nā ʻiʻo kino, a me ka hana ʻana o ka ʻōnaehana cardiovascular a me kāna mau hopena i nā ʻāpana like ʻole o ke kino. Eia kekahi, kēia ʻano ʻiʻo Loaʻa iā 18 a 20% o nā protein o ka waiwai biological kiʻekiʻe, ʻaʻole loaʻa nā kalapona, hiki ke hoʻohui ʻia i ka wā e kuke ai. A, no ka hoʻololi ʻana, ua waiwai ia i nā minerale e like me hao, zinc, phosphorus a me ka pālolo.

Eia naʻe, ʻoi aku ka maikaʻi o kēia albumin maikaʻi loa i ke kino, no laila ua wāwahi ʻia i nā huina a me nā pākēneka e like me kēia:

No kēlā me kēia 100 grams o ka puaʻa loaʻa iā mākou:

• Kalepona: 262 calories
• Huina momona: 19g
• Kālā Cholesterol: 99 mg
• Sodium: 89 mg
• Pāhau: 16g
• Pūkohu: 6.7g
• Wikamina B: 8.7g
• Hierro: 0,9g
• Calcio: 5.5g
• Magnesio: 9.8g