Ka hangaia tenei huamata heihei ki te tohatoha o te pineapa maru, etahi hukareti, me nga hua pakeke-tunu. Ko te huamata noa tenei me te raupapa o nga kai.
Ko te tunu e hiahiatia ana mo te paraihepi maru, engari ka tapiritia he pineaha kapi ki te hiahia koe ki te ahua ake. Ka mahi ranei me te paraihe paraihe. Tāpirihia te tipu awhiowhio i te taha me te whakapaipai i te huamata me etahi tapatapahi riki matomato ranei, te tipu taraiwa ranei mo te tae atu.
He aha e hiahia ana koe
- 3 kapu heihei
- 1 1/2 kapu herewi (tapatapahi)
- 1/2 te pineapi kapu (he paraoa, he ngongo)
- 1/2 kapu mayonnaise (neke atu ranei, ina hiahiatia)
- Te tote ki te reka
- Pee pango ki te reka
- 8 rau rētihi (neke atu rānei ka hiahiatia)
- Kōwhiringa: 2 hua pakeke-tunua (poroporo)
Pehea ki te Hanga
- I roto i te peihana mahi, whakakotahi i te heihei, te herewi, me te pineaha.
- Tāpirihia te 1/2 kapu o te mayonnaise me te toha reka. Tāpiri atu he mayonnaise, kia hiahiatia.
- Te wa ki te tote me te pepa, ki te reka.
- Mahi atu ki te rētihi me te whakanui i te hua manu tihi, ki te hiahiatia.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 165 |
| Katoa te wai | 9 g |
| Te momona | 2 g |
| Ko te wai kore | 4 g |
| Cholesterol | 52 mg |
| Te konutai | 111 mg |
| Ngā harotihāhā | 3 g |
| Piri Kai | 1 g |
| Pūmua | 17 g |