Koinei te maamaa me te reka o te pupuhi kapi i te otaota kāpeti anake. Ko tenei raumati raumati hou e hangaia ana me te maha o nga huawhenua, me te kakahu marama me te ngawari.
He aha e hiahia ana koe
- 1/3 kapu winika ma
- 1 tīpune Tiri Dijon
- 2 punetēpu te huka
- 3 hinu punetēpu huawhenua
- 1 tīpune tipu purapura
- 1/4 tīpune pepa pepa pango
- 1/2 kāpeti kāhua, tapatapahi
- 1/2 riki whero nui, tapatapahia
- 1 pepa pepa matomato matomato , tapatapahi
- 1/2 pepa whero whero, tapatapahi
- 1 te kūkamo reo, te purapura ka tangohia, te tapatapahi
- 1 te tōmato, te tango i ngā purapura, te tapahi
- 4 aniana matomato, tapatapahi
Pehea ki te Hanga
- I roto i te iti o te tipi, whakakotahi i te winika, te pua nani, te huka, te hinu, te purapura herewi, me te pepa pango; whakaohokia ki te whakakotahi.
- Kawea ki te whewhe; tango i te wera.
- Whakakotahitia nga huawhenua tapatapahi i roto i te peihana nui; tohaina ki te ranunga wera wera.
- Kinohia i mua i te mahi, ka tohatoha ano.
He pai tenei huamata ki te ham, ki nga kuri wera , ki te tihi ranei, a he pai te waahanga marama.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 173 |
| Katoa te wai | 8 g |
| Te momona | 1 g |
| Ko te wai kore | 5 g |
| Cholesterol | 0 mg |
| Te konutai | 54 mg |
| Ngā harotihāhā | 25 g |
| Piri Kai | 8 g |
| Pūmua | 4 g |