Mo te paraoa, tino parauri, ka tunua ki roto i te oumu. Ehara i te mea he maoa noa te pounamu, kaore he kaiparau me te horoi i te hau.
Kia mau ki te paraihe, kia pai ranei ki te purapura hou, ki te huka parauri, ki te tipu ranei o te tirikara maple.
He aha e hiahia ana koe
- 12 ki te 16 ki te 16 pauna poroporo poroporo, kua wehea ki roto
Pehea ki te Hanga
- Whakawerahia te oumu ki te 375 ° Fahrenheit.
- Ko te raina he pepa tunu tunu nui (he pai te rahi o te pepa rau, he whakamahi ranei i nga pene iti iti e rua) me te pepa pepa. Whakanohoia he rakau hauora i roto i te paraharaha, ka whakanoho i te pokai ki runga i te taraka. Mena kaore he poaka hei whakauru i te paraharaha, whakaritea te poaka ki runga ki te pepa pepa pepa ranei.
- Ka tunuhia mo te 26 ki te 30 meneti, tae noa ki te paraihe paraoa. He iti rawa te wa e pau ai te waahi o te peke. Ka timata koe ki te hongi i te pipi, tīmata te matakitaki.
- Whakawhitihia te putea pounamu ki te putea peera hei peke.
Ka taea ano e koe
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 207 |
| Katoa te wai | 16 g |
| Te momona | 5 g |
| Ko te wai kore | 7 g |
| Cholesterol | 43 mg |
| Te konutai | 662 mg |
| Ngā harotihāhā | 0 g |
| Piri Kai | 0 g |
| Pūmua | 15 g |