He tikanga Spanish tenei mo te whakarite i te mimiti ma te whakamahi i te mahere , ma te paraihe paraihe. He maama, he tere, he mea reka, ka taea te haere mai i te kohinga ki te tepu i roto i te 5 meneti.
He aha e hiahia ana koe
- 1 te pauna (450 g) te koikoi nui, te tihorea, me te rewa
- Hua o 1 rēmana
- 1 tīpune (5 mL) te tote moana
- 1 tīpune (5 mL) paprika
- 1/2 tīpune (2.5 mL) pepa pango
- 1/4 kapu (60 mL) tapatapahia
- cilantro he pahiri pakari
- 1 ki te 2 punetēpu (15 ki te 30 mL) te hinu huawhenua
Pehea ki te Hanga
- Peel me te haurua-rein.
- I roto i te peihana iti, ka whakakotahi i te wai rēmana ki te tote, paprika, me te pepa pango. Tāpirihia te koikoi me te maka ki te koti.
- Kohuatia te kaimohu ki te wera nui. Whakaritea te mahere ki runga i nga kaimoana me te tuku kia mahana ake. Kia whakaatu te panana i te paowa o te paowa, ka tohua te pounamu. Ka tere haere te tukanga tunu. Kuki Kuki, mo te 1 ki te 1 1/2 meneti mo ia taha.
- Tangohia te plancha mai i te paraihe ka waiho ki runga ki te poari rakau. Ki runga ki te tipu me te parakihi te tipu me te mahi.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 180 |
| Katoa te wai | 7 g |
| Te momona | 1 g |
| Ko te wai kore | 4 g |
| Cholesterol | 227 mg |
| Te konutai | 1,187 mg |
| Ngā harotihāhā | 3 g |
| Piri Kai | 1 g |
| Pūmua | 27 g |