Ka whakamihia enei koromatua i roto i te kohua karaihe kakara reka. Ko te mea ngaro ko te tuku ia ratou ki te whakapau i te wa roa i roto i te wai whakapati ki te tiki i te wera mai i nga pepa jalapeno .
He aha e hiahia ana koe
- Kotahi rau pauna (900 g) te kiore - te koroke, te kapi me te re-veined
- 1 kapu (240 mL) te waiuhi hou
- 4 pepa tipu, purapura me te mīti
- 2 punetēpu (30 mL) Tabasco
- 1/3 kapu (80 mL) te winika balsamic
- 2 punetēpu (30 mL) pepa pango, whenua hou
- 1/2 kapu (120 mL) orange marmalade
- 1/2 kapu (120 mL) te hinu huawhenua
- 4 cloves kāriki, minced
- 2 tīpune (10 mL) te tote moana
- 1/4 kapu (120 mL) cilantro hou, tapatapahia
Pehea ki te Hanga
1. Whakaranuhia te hinu, te winika, me te wai kotakota i roto i te ipu me te wera i runga i te taiao. Tāpirihia te marmalade, te ranu Tabasco, te tote, me te pepa pango ka uru pai. Tāpirihia he pepa jalapeno, cilantro, kāriki.
2. Tangohia i te wera me te tuku ki te whakamatao. Whakaritea te koikoi i roto i te putea poutu-nui. Ringihia te wai whakapūkara ki runga. Te hiri me te pouaka parai mo te 20 ki te 30 meneti.
3. Te tunu kai. Tangohia te tipu mai i te wai whakapūkara me te whakanoho ki te paraoa wera.
Ko te pihi mo te 5 ki te 10 meneti, ka huri i etahi wa tae noa ki te mahi. He maaka te tunu tunua me te kaha ki te pa.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 475 |
| Katoa te wai | 21 g |
| Te momona | 2 g |
| Ko te wai kore | 14 g |
| Cholesterol | 302 mg |
| Te konutai | 1,635 mg |
| Ngā harotihāhā | 37 g |
| Piri Kai | 4 g |
| Pūmua | 38 g |