Kaore he awhina i runga i te kounga teitei. Kaore pea i te pai te kounga nui o te kohu nui mai i te waipiro pai. Mena kei te pai koe i te taaka , ko nga taakahu pounamu ano he rino, he riki, he pungarehu, he mea whakaaro nui ki te whakatairanga i a ratau. Ka whakaratohia e te waipoi koana te waikawa nui hei awhina i te hiku, engari ano hoki i te papa o waho me te reka reka.
He aha e hiahia ana koe
- 1/4 kapu / 60 mL te oriwa hinu ranei
- 1/4 kapu / 60 mL winika whero whero
- 2 punetēpu / 30mL te ranu Worcestershire
- 1/2 punetēpu / 7.5 mL te tote moana
- 2 tīpune / 10 mL hougano hou, he tapatapahi rawa
- 1/2 tīpune / 2.5 mL pepa pango
- 1/2 tīpune / 2.5 mL hou thyme
- 1/4 tīpune / 1.75 mL te paura riki, riki ranei
- 1-2 cloves karika, minced
Pehea ki te Hanga
1. Te winika me te ranunga Worcestershire i roto i te peihana. Me pupuhi i te hinu tae noa ki te pai. Tāpirihia te kai me te whakaoho i roto. Kia pai te ranunga mo te 5 meneti ranei i mua i te whakamahi.
2. Tirohia te Poari Motuhake kia whiwhi ai i te wa tika mo to taaka.
3. Whakanohoia te pungarehu ki roto i te putea kirihou me te riringi i te wai whakapūkara i runga ake, kia tino pai te whakairo o nga papa katoa. Pekehia te putea ka waiho i roto i te pouaka whakamātao mo te 2-12 haora.
4. I te wa i tohua ai e koe he wa pai ki te whakamatautau, tirohia te Hukarere Riki - Hipanga i te Hipanga .
5. Mehemea kei mua i te wa, tiakina i roto i te pouaka hiko i roto i te pouaka whakamātao kia tae atu ki te 5 ra i muri i te whakarite. Te maimoatanga e rua, e toru ranei, ki te mea kei te whakarite koe i te nuinga o nga taaka. Ka whakatairangahia tenei maimoatanga ki te 3 pungarehu reo, tetahi waahanga nui ranei (te pito, te rino paraharaha, te whara, te waaawa ranei).
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 68 |
| Katoa te wai | 3 g |
| Te momona | 0 g |
| Ko te wai kore | 2 g |
| Cholesterol | 0 mg |
| Te konutai | 643 mg |
| Ngā harotihāhā | 10 g |
| Piri Kai | 1 g |
| Pūmua | 2 g |