Anei he paipa ngako-nui, teitei-teitei-maimoatanga-e maoa ana te whakamahana me te whakakī. Ki te tiaki i etahi kalora ngako, kaore he huka i roto i tenei maimoatanga-pea, ka waiho ano hoki tenei maoa hei tino kai ma te kaiwhenua, mehemea ka whakamahi koe i te hupa huawhenua hei utu mo te hupa heihei.
Ko tenei maimoatanga he mahinga kai tina pai katoa Ko nga mea katoa e hiahiatia ana ko te taro taro katoa kia uru atu ki a ia, a, ki te tino hiakai koe, tohua he huamata matomato ki tetahi kakahu taau tere.
He aha e hiahia ana koe
- 1 te punetēpu hinu hinu canola
- 2 karihi karika, minita
- 1 te riki, te tapatapahi rawa
- 1 te kāreti nui, te tipu
- 1 rakau o te herewi, tapatapahi
- 1 rīwai russet iti, ka tihorea, ka tapahia ki nga wahi
- 4 kapu kore-kore, iti-konutai heihei ranei hupa huawhenua
- 2 kapu wai
- 1 1/2 kapu ka marokehia te pea matomato, ka tangohia, ka horoia
- Te pepa pepa pango
Pehea ki te Hanga
- He hinu hinu i roto i te kohua nui.
- Tapahia te karika, te riki, te kāreti me te herewi mo te 3-4 meneti, tae noa ki te maama.
- Tāpirihia te rīwai, te hupa, te wai, me te pea maroke maroke.
- Kawea mai ki te whewhe, ka whakaitihia te wera ki te iti, ka hipoki, ka koroka mo te 45 meneti.
- Tukua te hupa ki te whakamatao i te iti, ka whakawhiti ki te pupuhi ka whakaranu kia tae noa ki te maeneene.
- Te wa ki te reka.
Ma te mahi: Calories 220, Calories from Fat 26, Total Fat 3g (fat 0.3g), Cholesterol 0mg, Sodium 74mg, Carbohydrate 37g, Fiber 14.2, Protein 13.7g
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 163 |
| Katoa te wai | 3 g |
| Te momona | 0 g |
| Ko te wai kore | 2 g |
| Cholesterol | 0 mg |
| Te konutai | 520 mg |
| Ngā harotihāhā | 29 g |
| Piri Kai | 5 g |
| Pūmua | 7 g |