Ko te maoa, ko te pupuhi maoa e mohiotia ana ko te carne asada ko te mea tino pai i Colombia. Ko te wai whakapūkara he wai karaka, he wai aramona ranei, me te karika, nga mea kakara me te pia. Me mahi ki a koe ki te purata salsa ( ajika -te tihi) me etahi kapo , ka whakamahi ranei hei painga mo te kaweti .
He aha e hiahia ana koe
- 1 2-lb te hukarere
- 1/4 kapu hinu hinu
- 1 pini pia
- 1/2 kapu karaka karaka
- Tuhinga o mua
- 4-6 cloves o kāriki
- 2 punetēpu
- waina winika whero
- 1 te punetēpu Te ranu Worcestershire
- 1 tīpune cumin
- 1 te paati SazonGoya me te achiote
- Te tote me te pepa ki te reka
Pehea ki te Hanga
- Whakakotahitia te hinu huawhenua, 1/2 o te pounamu pia, te wai karaka, te waiuhi , te winika me te ranu Worcestershire.
- Te pupuhi i te karika, te kumine, te SazonGoya me te tote me te pepa ki te reka.
- Whakanohoia te pungarehu o roto i roto i te putea kirihou, me te whakauru atu ki te ranunga waiwhakau ki roto i te putea me te taaka. Pekehia te putea, ka waiho i te huka ki te whakarewa i te po i roto i te pouaka pouaka.
- Whakawerahia te toenga ki te reo-tiketike. Tangohia te steak mai i te wai whakapūkara me te parai mo te 5-8 meneti i ia taha, tae noa ki te hiahia ki te toha.
- Kia okioki mo te 5 meneti, katahi ka tipu rawa ki te witi me te mahi.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 458 |
| Katoa te wai | 22 g |
| Te momona | 6 g |
| Ko te wai kore | 12 g |
| Cholesterol | 119 mg |
| Te konutai | 171 mg |
| Ngā harotihāhā | 17 g |
| Piri Kai | 2 g |
| Pūmua | 44 g |