3 mau ala olakino e kuke moa

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ʻO nā ʻano kuke kuke ʻekolu a mākou e hoʻohana ai ma ʻaneʻi, ʻo ia nā ala maikaʻi loa e kuke ai i kekahi mea. Akā ʻo ka moa i kēia manawa he kīʻaha paʻa i ʻai ʻia e nā ʻAmelika ma mua o ka pipi a i ʻole ka puaʻa (ʻaʻole he mea kupanaha, no ka mea, ʻo ka moa ʻili ʻole kahi kumu maikaʻi loa o ka momona haʻahaʻa, ka protein kiʻekiʻe). ʻO kaʻiʻo o ka umauma ka wīwī ma ka auneke (47 calories; 1 gram momona), ukali ʻia e nā wāwae (54 calories; 2 gram momona), ʻēheu (58 calories; 2 gram momona) a me nā ʻūhā (59 calories; 3 gram momona. ). Eia nā ala maikaʻi loa e kālua ai i kāu manu a wīwī:

1. Hoʻopalapala Ke kuke wikiwiki ʻana i kahi aila liʻiliʻi, i loko o ka wok a i ʻole ka wao nui, ma luna o ka wela nui. Pono ka pan e lawa pono i hiki i nā meaʻai āpau ke hoʻopili pinepine me ka wela. ʻO ka ʻoki ʻana i kaʻiʻo a me nā mea ʻai i nā ʻāpana like e hōʻoia i ka pau ʻana o ka kuke ʻana i ka manawa like.

2. Braising ʻO ka pan-searing i ukali ʻia me ka ʻūhū ʻana i ka wai. ʻO Searing (pā palai i loko o ka aila liʻiliʻi loa e hana i ka palaoa gula) nā laka i ka ʻono a me ka ona, a waiho i nā mea ʻono ʻono e pili ana i ka lalo o ka ipu i hoʻokomo koke ʻia i loko o kahi ʻono ke hoʻohui ʻia nā wai.

3. Poaching Hoʻomoʻa i ka wai a i ʻole ka moa a hiki i ka kuke ʻana. Kūpono kēia ʻano no nā hoʻomoʻa e koi ai i ka moa i hoʻomoʻa mua ʻia, e like me ka salakeke, nā enchiladas a me nā sanwiches. No ka ʻono keu, e hoʻohui i ka peppercorn holoʻokoʻa a me nā lau bay i ka wai ʻū.

Nānā no