John Myers
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nā mea hoʻohui
- 1 pc ʻO ke kālika
- 1 pc Onion
- 1 pc ʻuala nui a ʻelua ʻuala liʻiliʻi
- 2 pc Zucchini
- 1 pc Paprika
- 1 ka palaoa Ghee
- 2 cm Aina I
- 1 wp ʻO kēlā me kēia kumulāʻau, coriander lepo, hua sinapi ʻeleʻele, pauka paprika
- 0,5 wp ʻO ke kinamona e ʻono
- 0,5 wp Kālei wili
- 400 g ʻOki ʻia nā ʻōmato hiki ke ʻoki ʻia
- 250 ml Ka waiū
- 250 ml Pāʻai mea ʻai
- 1 ka palaoa ʻO ka mākeke syrup
- 1 ka palaoa ʻO Apple Cider Vinegar
- 1 wp Salt
- 1 Limaulima Spinach a i ʻole Swiss chard
- 4 ka palaoa hou, ʻoki ʻia ka coriander
Na Ke Kumu
- Peel i ka onion a ʻokiʻoki i loko o nā apo lahilahi. E hoʻomoʻa i ka ghee wela i loko o kahi ipu nui no kekahi mau minuke. E hoʻomoʻi i ke kālika, ka ʻiʻo i ʻoki ʻia a me nā mea ʻala a hoʻomoʻa no ʻelua mau minuke a hoʻomaka nā mea a pau e pila.
- Peel i ka ʻuala a me ka ʻuala, ʻokiʻoki i ka zucchini i ka hapalua a ʻokiʻoki i loko o nā ʻāpana. Paprika dice. E hoʻokomo i nā mea a pau i loko o ka ipuhao a hoʻomoʻa no kekahi minuke. E hoʻoheheʻe ʻia me ka mea kanu a me nā ʻōmato ʻokiʻoki. E hoʻohui i ka waiu niu, ka maple syrup, ka ʻāpala cider winika a me ka paʻakai. E lawe mai i kahi maʻi a laila e hoʻomoʻa i ka wela haʻahaʻa no kahi 25 - 30 mau minuke. Pono kēia e loaʻa i kahi ʻuala liʻiliʻi.
- ʻO ka hope, e hoʻopili i ka spinach a i ʻole Swiss chard a kali a hāʻule. E lawelawe i kāpīpī ʻia me ka coriander. Hele maikaʻi ka laiki me ia.
kino
Lawelawe: 100gKāleka: 67kcalKalepona 4.4gKumuʻiʻo: 0.3gMomona: 5.4g
