Ko tenei tohutao zucchini kapi e kii ana mo te raihi hei kai nui. Ka mahi tetahi ahua raihi ranei ka taea e koe te whakamahi i te quinoa ki te hiahia koe. Whakamahia ma te atawhai ki te pupuri i te kai i roto i te paraka.
He aha e hiahia ana koe
- 6 te zucchini reo
- 2 kapu (475 mL) riki raihi ranei
- quinoa
- 1 kapu (240 mL) te tihi miraka (kua pangia)
- 1 te tōmato reo (tipu me te tapatapahi rawa)
- 3 punetēpu (45 mL) pata (kāore i te whakarewa me te rewa)
- 1 karika karika (minced)
- 1 tīpune (5 mL) maroke marjoram
Pehea ki te Hanga
1. Tapahia te zucchini kia roa, ka werohia te kikokiko me te maka. Ko te anga kia rite ki te 1/4 inihi te matotoru. Whakakotahitia nga kai e toe ana, haunga te tiihi, i roto i te peihana reo.
2. Whakamahia te kohinga mo te wera reo. Ahakoa ko te wera kei te whakamahana, whakawhiti i te 1/4 kapu o te raniki raihi ki nga rau zucchini. Kei runga ake te zucchini ki te tīhi. Whakanohoia ki te taraka paraihe maeneene me te tuku ki te tunu mo te 10 meneti, ka ngohe ana te zucchini, ka rewa te tiihi, ka tango i te wera me te mahi.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 180 |
| Katoa te wai | 10 g |
| Te momona | 6 g |
| Ko te wai kore | 3 g |
| Cholesterol | 27 mg |
| Te konutai | 199 mg |
| Ngā harotihāhā | 16 g |
| Piri Kai | 1 g |
| Pūmua | 7 g |