Ahakoa te rohe, te wa ranei, kaore he huamata matomato hou ( ensalada verde ) e ngaro mai i te ripanga Spanish i te wa kai.
Kaore nga Spaniards e whakamahi ana i te paraihe maoa me te pai o te hinu me te winika ki nga miraka kawa ki a ratou huamata.
He aha e hiahia ana koe
- 1 te rētihi (te tioka me te romaine)
- 2
- tōmato (maoa)
- 1 riki whero
- 1/3 ki te 1/2 kapu-hinu hinu oriwa-hinu (
- Te hinu oriwa Spanish )
- 1/8 ki te 1/4 kapu winika whero-waina
- Te tote (ki te reka)
- Kōwhiringa: te pakaru i te wai makariri
Pehea ki te Hanga
- Me horoi rawa te upoko o te rētihi. Pakaruhia kia wawahihia ranei ki roto ki te peihana nui.
- Tapahia te tōmato ki te waru.
- Tapahia te hawhe o te riki whero ki nga poro kikokore rawa (tapahia atu ki te hiahia koe).
- Whakamahia te tōmato me te riki ki runga o te rētihi.
- Whakakotahitia te hinu me te winika i roto i te peihana, ka panui tahi. I mua noa o te mahi, ringihia he kakahu mo te huamata me te pana.
- Horoihia te tote ki te pangia me te tohi ano.
Tuhipoka: Mena kei te mahi koe i te huamata i te ra mahana, ka hiahia pea koe ki te tauhiuhi i te wai makariri i runga i te huamata hei whakaheke i te kakahu me te pupuri i te parari huamata. Ina koa, i etahi waahi o Spain, kaore he mea rereke ki te whakamahi i tetahi rihi whanui, tuwhera, karaihe mo te huamata me te tāpiri i nga poraka huka hei pupuri i te wa o te kai!
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 164 |
| Katoa te wai | 15 g |
| Te momona | 2 g |
| Ko te wai kore | 11 g |
| Cholesterol | 0 mg |
| Te konutai | 65 mg |
| Ngā harotihāhā | 7 g |
| Piri Kai | 2 g |
| Pūmua | 2 g |