Mahi atu ki tenei kai reka, me te pupuhi maoa hou me te taro paraoa me te huamata matomato maatau mo te kai kai reka. He tino pai mo tetahi wa, engari he tino mahana kai, he kai ranei i te hotoke.
He aha e hiahia ana koe
- 1 kapu riki tapatapahi
- 1/2 kapu kāreti tapatapahi
- 1/2 kapu karaihe tapatapahi
- 2 eggplants medium, peeled me te poraka
- 1 pepa pepa whero whero
- 12 ki te 16 o te hauati hauati me te toouille, he paraihe
- 4 cloves kāriki, minced
- 5 kapu
- te hupa heihei
- 1 ka taea (15 meneti) nga pīni whero iti me nga pīni ma, kua maroke
- 1 kapu tapatapahi tapatapahi ranei te tipu
- 2 kēne (14.5 o ia o) he tōmato taraihia ki te wai
- 1 tīpune
- Cajun me te Creole kainga
- 1 tīpune paprika
- 1 tīpune tote
- Te tihi o te rau pounamu
- 2 punetēpu maoahia te pāhiri hou
Pehea ki te Hanga
- He tihi, he kāreti, he herewi, he eggplant, he pepa pereki, he tihi paraihe, me te karika i te hinu oriwa tae noa ki te parauri.
- Tāpirihia te hupa, te pīni, te tōmato, te greens, me te waatea;
- Mema mo te 30 ki te 45 meneti, tae noa ki nga huawhenua ngawari.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 388 |
| Katoa te wai | 11 g |
| Te momona | 4 g |
| Ko te wai kore | 4 g |
| Cholesterol | 26 mg |
| Te konutai | 791 mg |
| Ngā harotihāhā | 53 g |
| Piri Kai | 15 g |
| Pūmua | 22 g |