Ka taea te whakarite i roto i te 5 meneti. Me whai tonu i nga tohutohu i runga i te parakihe mo te kuware, ka tae mai ki te mokopuna i nga wa katoa. Ka rite ki te tikanga, ka riro mai i te 1/3 te kapu o te kapi maroke ka puta mai tetahi kapu o te kuhunga. Ka tūtohu ahau ki te whakamahi i te miraka witi katoa ki te whakanui i to hua o te muka. mahi ki etahi heihei hei kaimoana.
He aha e hiahia ana koe
- 2 kapu ka tunua te witi witi katoa
- 1 kapu kukamo tapatapahi
- 1 kapu tōmato tapatapahi
- 1/2 kapu riki whero tapatapahi
- 1 kapu kēne
- purapura tanbanzo (peita)
- 1/3 kapu
- mite hou (tapatapahia)
- Hua o nga rēmana nui e rua
Pehea ki te Hanga
Whakakotahitia te whanaunga, te kukamo, te mimato, te riki, te pīnipa me te mint i roto i te peihana nui. Whisk tahi te wai rēmana me te hinu oriwa . Ringihia te huamata me te whakaoho pai. Ko te hipoki me te pouaka hauora mo te iti rawa i te 2 haora.
Mahi 6.
Ma te Mahi: Calories 162, Calories from Fat 28, Total Fat 3.2g (noho 0.3g), Cholesterol 0mg, Sodium 126mg, Carbohydrate 28.4g, Fiber 5.1g, Protein 5.1g
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 301 |
| Katoa te wai | 2 g |
| Te momona | 0 g |
| Ko te wai kore | 0 g |
| Cholesterol | 0 mg |
| Te konutai | 71 mg |
| Ngā harotihāhā | 60 g |
| Piri Kai | 7 g |
| Pūmua | 12 g |