Koinei te pupuhi o te broccoli kua marama, kua ki tonu i te reka.
Mahi i tenei me tetahi kai, tetahi wa o te tau. He mea reka tenei ki te karepe kaore, engari kaore he utu ki te whakamahi i nga tirani maroke, karepe karepe ranei.
He aha e hiahia ana koe
- 1 te kohikohi (12 ngahuru) te potae broccoli
- 3 ki te 4 punetēpu te riki whero tapatapahi rawa, he kōwhiringa
- 1/2 karepe karepe maroke ranei
- 1/2 kapu purapura putirā, kōwhiringa
- 2 punetēpu
- keke tunu tunua , he kōwhiringa
- 2 punetēpu wai rēmana hou
- 1 punetēpu te winika ma
- 1/4 kapu rama mayonnaise
- 1 punetēpu te kirīmi kawa marama
- 2 te punetēpu huka, te reka ranei
- 1/2 tīpune tipu purapura
- Te tote me te pepa, ki te reka
Pehea ki te Hanga
1. Whakakotahitia te ranunga paraharaha ki te kokariki ki te riki, karepe, karepe ranei, me te purapura putirua me te pana, ki te whakamahi.
2. I roto i tetahi atu peihana te waiu rēmana, te winika, te mayonnaise, te kirīmi kawa, te huka, me te tipu.
3. Whakanuia te potae ki te ranunga o te pungarehu o te karapihi tae noa ki te pai o te whakakotahi. Refrigerate tae noa ki te wa mahi.
4. Kia pai ake te kai, hangaia te pakaru o te broccoli i etahi haora i mua i to mahere ki te mahi.
Kapi me te pouaka parai tae noa ki te wa e mahi ana.
Titiro hoki ki te Huamata Karakihi Crunchy
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 194 |
| Katoa te wai | 15 g |
| Te momona | 2 g |
| Ko te wai kore | 3 g |
| Cholesterol | 8 mg |
| Te konutai | 188 mg |
| Ngā harotihāhā | 12 g |
| Piri Kai | 3 g |
| Pūmua | 6 g |