Mīti Kōnatunatu Tūmatara
He Kai Mīti Kōnatunatu Ngāwari, Tere Hoki
4
Serves
20 mins
Prep Time
45 mins
Cook Time
Recipe author
Kathy Paterson
Ko te mīti kōnatunatu he urutau, he tere, he reka, he pārekareka hoki ki te Kiwi. He ngāwari te whakrite mō ngā tūmomo kai rerekē, anei tētahi tohutao kia puritia kia tata.
He mea whakamāori e Clayton Cook.
Ko te mīti kōnatunatu he urutau, he tere, he reka, he pārekareka hoki ki te Kiwi. He ngāwari te whakrite mō ngā tūmomo kai rerekē, anei tētahi tohutao kia puritia kia tata. He mea whakamāori e Clayton Cook.
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High Iron
Low Sodium
Low Fat
Ingredients
Mīti Kau
500 karamu mīti kau kōnatunatu Quality Mark
1 aniana
kua āta tapatapahia
1 kāroti
kua āta tapatapahia
1 rākau herewī
kua āta tapatapahia
1 wāhanga kāriki
kua tapatapahia
250 karamu harore pātene
kua mukua, kua tītipia
400 karamu tōmato kēne
kua tapatapahia
1 tēpu pūnu pē tōmato
2 kapu tāwhara kau
4 ngā rārā tāima mata
Kia horahia
parāoa tōhi
kirīmi kawa
pāhiri
Method
Hei Mahi i te Mīti Kōnatunatu
Kia Horahia
1
Whakawerahia he paku hinu i roto i tētahi hōpane taumaha i runga i wera waenga, ā, āpitihia atu te mīti kau kōnatunatu.
2
Whakaparaurihia te mīti kōnatunatu, kia kōroritia ki te pūnu rākau hei wāwahi i te mīti, kātahi ka whakawhiti atu ki tētahi oko.
3
Āpitihia atu he paku hinu anō ki te hōpane, a, āpitihia he aniana, he kāroti, he herewī, me te kāriki, ā, tunua kia ngohengohe haere, ko tōna nei 5 meneti.
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4
Whakahokia te mīti ki te hōpane.
5
Tāpirihia he harore, he tōmato, he pē tōmato, he tāwhara, me te tāima.
6
Kia koropupū, ka heke anō te wera kia iti noa, taupokina, kia āta koropupu mō te 45 meneti.
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7
Kōrorihia te mīti i ōna wā, ā, totetotengia ina hiahiatia.
8
Unuhia te taupoki kia tata anō te maoa ina hiahia kia mātotoru ake te mīti.
Nutrition Information per Serving (547g)
Percentage daily intakes are based on an average adult diet of 8700 kJ (2100 kilocalories).
More infoEnergy
1468 kJ (350 kcal)
Protein
37.6g
Total Fat
9.6g
Saturated Fat
4.2g
Carbs
25g
Sugars
6.2g
Sodium
638mg
Iron*
6.8mg
* Percentage of recommended daily intake (Aust/NZ)
