Hiki ke nānā aku ka maʻalahi o ka puaʻa, akā hiki ke paʻakikī. Maikaʻi, ʻoluʻolu lākou a palupalu. Eia nō naʻe, inā ʻoe e ʻai nui iā lākou, maʻalahi ke hoʻololi i kēia meaʻai hōʻoluʻolu i mea paʻakikī, ʻono puaʻa.
Ma laila e komo mai ai kēia ʻai puaʻa koke. ʻO ka hoʻohana ʻana i kahi Instant Pot hiki iā ʻoe ke hoʻomākaukau i kāu mau ʻoki i ka hemolele. A maʻalahi loa lākou e hoʻomākaukau a hiki ke lilo i meaʻai waena waena.
Me kēia meaʻai maʻalahi, ʻaʻole pono ʻoe e ʻulaʻula, deglaze, a i ʻole e hahai i kekahi ʻano hana kuke paʻakikī. Hoʻemi ʻia ka kuke ʻana i ka manawa a hāʻawi iā ʻoe i ka ʻono a pau āu e makemake ai.
E hoʻohui i kēia meaʻai me kahi liʻiliʻi "uala i kāwili ʻia"Me ka pua puaʻa a i ʻole me kāu mau mea kanu punahele. Hiki iā ʻoe ke lawelawe iā lākou me kēia meaʻai kālika ʻuala ʻuala mashed potato, a i ole ʻO ka ʻuala mashed kalima me ka pata a me ka puaa.
ʻO kēia meaʻai Instant Pot:
- ʻono
- Hooluolu.
- ʻOluʻolu
- ʻoluʻolu.
ʻO nā mea nui:
Nā Pono Pono:
- ʻO ka hinuʻaila.
- Paukū ʻaukā.
- Pepa.
Nā pōmaikaʻi olakino o kēia ʻai puaʻa
He waiwai lakou i ka waiu waiu a pau
Aia kekahi manawa i ʻōlelo aʻe ai ka nui o nā poʻe olakino olakino e kūʻē i ka waiū holoʻokoʻa, e ʻōlelo ana e ʻoi aku ka maikaʻi o nā kānaka i nā koho momona ʻole a momona ʻole. ʻO ka makaʻu, ʻo ka wai waiu holoʻokoʻa, momona i ka momona momona, e alakaʻi i ka maʻi puʻuwai. Laki iā ʻoe, ua pau ia mau lā.
ʻO kaʻoiaʻiʻo, ua hōʻike kekahi mau noiʻi e hiki i nā huahana waiu holoʻokoʻa ke kōkua i ke olakino puʻuwai ( 1 ).
Eia kekahi, he kumu maikaʻi nā hua waiu o ka calcium a me ka huaʻa A. ʻO ka Vitamin A he huaʻa momona momona. ʻOi aku ka maikaʻi o ka momona o ka waiu holoʻokoʻa ( 2 ).
ʻAʻole wale kēia ʻano meaʻai no ka pata, aia nō hoʻi nā momona a pau mai ka ʻaila kawa.
Loaʻa iā lākou nā protein holoholona
ʻO ka protein He macronutrient koʻikoʻi ia no ka ulu ʻana a me ka mālama ʻana o ka ʻiʻo, akā ʻaʻole i hana ʻia nā kumu protein āpau. ʻO ka loaʻa ʻana o kāu protein mai kahi kumu holoholona e like me ka puaʻa e hōʻoia i ka loaʻa ʻana o ka protein piha. I nā huaʻōlelo ʻē aʻe, loaʻa iā ia nā waikawa amino pono āpau i ka nui e pono ai kou kino.
Eia kekahi, ʻo ka puaʻa kahi kumu nui o nā huaora B, he mea nui ia no ka hana ʻana o ka ikehu a hana i nā ʻano hana like ʻole i ka mālama ʻana i ka metabolism ikaika ( 3 ) ( 4 ).
ʻOki Puaʻa ipu ʻākea
Mākaukau ʻoe e hoʻomākaukau i nā ʻiʻo puaʻa palupalu? E kiʻi i kāu Pot Instant a i ʻole Pressure Cooker a hoʻomaka e kuke.
Wehe i ka poʻi mai ka Instant Pot a hoʻonoho i ka hoʻonohonoho Sauté no 10 mau minuke. A laila e hoʻohui i ka pata a me nā aniani a kuke no ʻekolu a ʻehā mau minuke.
I kēia manawa, e kāpīpī i nā'āpana puaʻa me ka paʻakai a me ka pepa. A laila e hoʻokaʻawale i nā aniani a hoʻohui i nā ʻāpana i lalo o ka ipuhao.
'Ōlelo Aʻo: Hiki iā ʻoe ke hoʻohana i ka ʻiʻo puaʻa hou a maloʻo paha.
E hoʻomoʻa i nā ʻāpana puaʻa a hiki i ka ʻeleʻele gula ma nā ʻaoʻao ʻelua, a laila hoʻohui i ka hupa pipi a me ka sauce Worcestershire. E hoʻoulu maikaʻi i ka wai.
E hoʻololi i ka pāpale a pani i ka valve. E kaomi iā MANUAL +8 mau minuke e hoʻomau i ka kuke ʻana. Ke pio ka manawa, e hoʻokuʻu maoli ka mahu.
Wehe i nā ʻāpana puaʻa a kau ma luna o kahi pā. I loko o kahi kīʻaha liʻiliʻi, e hoʻohui i ka arrowroot a me ka ʻaila kawa.
ʻO ka hope, e ninini i ka ʻaila ʻaila a me nā aniani ma luna o nā ʻāpana puaʻa e lawelawe ai.
Manaʻo kōkua no ka hoʻomoʻa ʻana i nā ʻāpana puaʻa i ka ipuhao koke
- Inā ʻaʻole ʻoe i ka ipu kuke a i ʻole ka Instant Pot, hiki iā ʻoe ke kiʻi i ka ʻiʻo ʻoluʻolu like me ka hoʻohana ʻana i ka mea kuke lohi, ʻoi aku ka lōʻihi o ka kuke ʻana.
- No ka ʻuala, hiki iā ʻoe ke hoʻohana i kēlā me kēia ʻano o ka broth i loaʻa iā ʻoe. ʻO ka huʻa iwi, ka hupa moa, a me ka hupa ʻiʻo hana.
ʻOki Puaʻa ipu ʻākea
- Huina manawa: 15 minutos.
- Nā Hana Hana: 2 ʻāpana puaʻa.
Nā meaʻai
- 1 pata pata.
- 1 ʻoʻikika waena, ʻoki ʻia
- 2 kīʻaha kale, ʻoki ʻia
- 2 ʻāpana puaʻa iwi ʻole.
- ½ teaspoon o ka paʻakai.
- ¼ teaspoon o ka pepa ʻeleʻele.
- 1 kīʻaha o ka ʻiʻo ʻiʻo, a i ʻole ka hulu iwi.
- 1 punetēpē ʻo Worcestershire sauce.
- 1 teaspoon o ka pauka arrowroot.
- 1/3 kīʻaha kirīmi kawa.
- ¼ kīʻaha pāpaʻi, ʻoki ʻia.
Nā kuhikuhi
- Wehe i ka poʻi mai ka Instant Pot a pēhi iā SAUTE +10 minuke. E hoʻohui i ka pata a me ka ʻaila a e kuke no 3-4 mau minuke. E hoʻonui i ka paʻakai a me ka pepa i nā'āpana puaʻa. E hoʻoneʻe i nā aniani a hoʻohui i nā ʻāpana i lalo o ka Instant Pot.
- Ke ʻeleʻele ʻia nā ʻāpana puaʻa ma nā ʻaoʻao ʻelua, e hoʻohui i ka hupa pipi a me ka sauce Worcestershire. E hoʻoulu maikaʻi i ka wai.
- E hoʻololi i ka pāpale a pani i ka valve. E kaomi MANUAL +8 minuke. Ke pio ka manawa, e hoʻokuʻu maoli ke kaomi.
- Wehe i nā ʻāpana puaʻa a kau ma luna o kahi pā. E hoʻohui i ka arrowroot a me ka ʻaila kawa.
- E ninini i ka ʻaila ʻaila a me nā aniani ma luna o nā ʻāpana puaʻa e lawelawe ai.
Nutrition
- Nui ʻāpana: 1 oki puaa.
- Kālā: 289.
- Nā momona: 17 g.
- ʻAi-kaloli: 11 g (net 6 g).
- Kapua: 5 g.
- Pūnaewele: 25 g.
Hoʻopiliʻia nā Palabras: koʻi puaʻa koke.