Ko tenei rihi huatau e whakaatu ana i te whakakotahi o te ranu pi me te haamona, a he mea tinowari ki te hanga. Ka hoatu e te rēmana te rihi he iti o te waikawa waikawa, ā, ka taea te hanga ki te miraka kirikiri me te kirikiri Kariki mo te ranu whaihua nui atu, e mahi pai ana i runga i te awa o te Moana Nui o te Moana-nui-a-Kiwa me te mea i runga i te waatea, te mawhero ranei. Te awa o te Atlantic.
He aha e hiahia ana koe
- 1 1/2 pauna paraihe, kiri, nekehia atu, ka tapahia ki nga waa-6 ki te hiahiatia
- 1 te punetēpu, me te 2 tīpune hou te waiu rēmana hou
- Tohua te tote moana
- pupuhi pepa hou pango pango
- 6 ngahuru miraka miraka (he pai te miraka kirikiri Kariki)
- 1/8 kapu tapatapahi
- pihi hou
- 1 karihi karika nui, he tapatapahi rawa
Pehea ki te Hanga
- Kohuatia te oumu ki te 425 F.
- Ko te hinu maama te paraihe, ka raupapa ranei he pepa tunu taimaha ki te pepa.
- Tāpirihia te paraharaha ki te paraharaha rite, me te wa ki te punetēpu o te wai rēmana, te tihi o te tote moana, me te pepa pango hou.
- Kohia te parai i roto i te oumu i mua i te mea he opake i waenganui, i te 10 ki te 15 meneti i runga i te matotoru o te ika.
- Ahakoa te tunu o te ika, hanga te ranu: Whisk together the yogurt, 2 tīpune o te rēmana wai, te kumine, me te karika.
- Mahi ki te himoni.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 412 |
| Katoa te wai | 19 g |
| Te momona | 4 g |
| Ko te wai kore | 6 g |
| Cholesterol | 119 mg |
| Te konutai | 203 mg |
| Ngā harotihāhā | 14 g |
| Piri Kai | 1 g |
| Pūmua | 44 g |