Mena kei te kai koe i te kai, ka ruarua te tirotiro i nga kai mehemea kei te whakamahi koe i te raihi purati, he mea ko nga kai atu ko te witi- me te korewe-kore. Kia pai!
He aha e hiahia ana koe
- 1 cinoa quinoa, kua rite ki nga tohutohu mokihi
- 2/3 kapu
- marinara sauce , tetahi ahua
- 2 tbsp te purapura Parmesan i whakairohia, ka werohia ranei, ka reka ranei
- he kōwhiringa: he paraihe maroke, he tote me te pepa, he pungarehu hou
Pehea ki te Hanga
Ko te wera me te marinara ka takahia he wera kia maroke rawa. Whakanuia te tihi Parmesan. Ki te hiahia koe, whakaohokia ki etahi o nga tira ka tiokehia, kapohia ki te iti o te tote me te pepa, etahi otaota Italian hou ranei, penei i te pungarehu.
Kia pai ki to quinoa i te marinara.
Titiro hoki: Ko te tohutao marinara tewari rawa atu ka kitea e koe
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 357 |
| Katoa te wai | 15 g |
| Te momona | 5 g |
| Ko te wai kore | 6 g |
| Cholesterol | 89 mg |
| Te konutai | 151 mg |
| Ngā harotihāhā | 20 g |
| Piri Kai | 3 g |
| Pūmua | 33 g |