He pai tenei, he ngawari mo te moepuku, me te putea pounamu. Ka taea e koe te whakatika i te wera mā te whakamahi i te paura wera wera wera ranei.
He aha e hiahia ana koe
- 1 kapu / 240 mL te huka parauri
- 2 pepa kirika matomato (tapatapahi rawa)
- 1/2 kapu / 120 mL paura
- 2 punetēpu / 30 mL te paura riki
- 1 punetēpu / 15 mL te tote (te moana)
- 1/2 punetēpu / 7.5 mL pepa cayenne
- 1/2 te punetēpu / 7.5 mL pepa pango (te whenua papa)
Pehea ki te Hanga
- Whakaranuhia nga kai katoa. Whakairohia te katoa o te pauna 10-pauna me te pouaka pouaka 24 haora i mua i te paoa.
- Whakauruhia i roto i te paraka, kia tupato kia kaua e whakakore i te rihi. Te wera mo te 8 haora. Whakaorangia tenei i roto i tetahi pouaka rererangi i roto i te wahi pouri pouri. He pai rawa ki te kore e raukara i tenei rota kia roa rawa, ka pakeke ranei te huka parauri.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 185 |
| Katoa te wai | 2 g |
| Te momona | 0 g |
| Ko te wai kore | 0 g |
| Cholesterol | 0 mg |
| Te konutai | 1,546 mg |
| Ngā harotihāhā | 45 g |
| Piri Kai | 5 g |
| Pūmua | 2 g |