Ko te wairangi pai tenei mo te heihei, te poaka, te ika ranei . He tere, he ngawari hoki tenei ranu ngohengohe ki te hanga me te utaina ki nga hua hou e whakaoti ana, engari kaore e kaha.
He aha e hiahia ana koe
- 1/2 kapu / 120 mL wai karaka
- 1 punetēpu / 15 mL te hinu oriwa
- 1 rēmana (zest me te wai o)
- 1 karika karika (minced)
- 2 tīpune / 10 mL kaukau (hou, tapatapahi rawa)
- 1 tīpune / 5 mL rosemary (hou, tapatapahi)
- 1 tīpune / 5 mL te tote (te moana)
- 1/2 tīpune / 2.5 mL pepa pango
Pehea ki te Hanga
1. I roto i te kirihou kirihou me te kopere karaihe, whakaranuhia te hinu oriwa ki te wairani me te wai aramona. Tāpirihia te zest, te kāriki, te kānga, te rosemary, te tote me te pepa pango ki te ranunga.
2. Whakamahia i te waahi, kei te rokiroki ranei i roto i te pouaka haurangi mo te 2 nga ra i muri i te whakarite. Mo te ika me te kaimoana, kaua e neke atu i te 30 meneti. Mo te heihei, whakapohehe mo te 1 haora. Mena te kohuatia poaka, tukua kia 1 ki te 3 haora ki te ranu.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 101 |
| Katoa te wai | 7 g |
| Te momona | 1 g |
| Ko te wai kore | 4 g |
| Cholesterol | 0 mg |
| Te konutai | 198 mg |
| Ngā harotihāhā | 7 g |
| Piri Kai | 1 g |
| Pūmua | 4 g |