He kai reka mo te tipu me te otaota hou "ham" me te pua nani o te honi mo te hunga e ngaro ana i te reka me te tipu o te puehu kai. Whakamātauhia ki te tipu kai otaota - ka tino miharo pea koe!
Me te 21 karamu o te pūmua me te 9 karamu hauora o te muka, he mahinga kaiweti tenei mo te hunga kaiwhenua.
Whakamahia te tunu kaiwitiwhana ma te ahuareka a te Lightlife Foods
He aha e hiahia ana koe
- 4 Nga hua o te ham hamaniwhenua a Smart Deli
- 1 rau rau rētihi rau matomato
- 1 tipu tōmato
- Kōwhiringa: 1/4 te karakaroka, te tapatapahia rawatia
- Kōwhiringa: 1 Tiki tapatapahi
- 2 Te tipu o te honi (me te tipu memera heihei)
- 2 poro poro taro katoa
Pehea ki te Hanga
Whakawhanuihia te pua nani o te honi ki runga i tetahi rohi taro ka waiho i te rua tipu o te ham (ko tetahi atu kai kaiwhenua) i runga. Tāpirihia te rētihi, ka whakanohohia kia rua atu nga tipu kai o runga. Tāpirihia te tōmato, te awhiowhio me te riki, i runga i te karawiti ki tetahi atu momo taro me te pai ki te kai kaiwhenua kai kaiweti!Ka hangaia he sandwich.
Ko nga korero kairau, mo ia kaimoana:
Calories: 318 KCAL
Te ngako katoa: 10g, Te ngako momona: 1g, Te ngako momona: 0g
Cholesterol: 0MG
Te konutai: 794
Te harotihāhā: 38g
Tapainga kai: 9g
Sugars: 11g
Pūmua: 21g
Huaora A 49%, Huaora C 23%, Parani 9%, Iron 11%
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 464 |
| Katoa te wai | 12 g |
| Te momona | 3 g |
| Ko te wai kore | 5 g |
| Cholesterol | 73 mg |
| Te konutai | 1,752 mg |
| Ngā harotihāhā | 57 g |
| Piri Kai | 10 g |
| Pūmua | 34 g |