favourite

Mīti Kōnatunatu Tūmatara

He Kai Mīti Kōnatunatu Ngāwari, Tere Hoki

4

Serves

20 mins

Prep Time

45 mins

Cook Time

Kathy Paterson

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.

Click for English Translation

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.

Rate this recipe

Share

High Iron

Low Sodium

Low Fat

tag

Beef,

Lunch,

Dinner,

Family Favourites,

Money Saving,

Ingredients

Mīti Kau

arrow

500 karamu mīti kau kōnatunatu Quality Mark

arrow

1 aniana

kua āta tapatapahia

arrow

1 kāroti

kua āta tapatapahia

arrow

1 rākau herewī

kua āta tapatapahia

arrow

1 wāhanga kāriki

kua tapatapahia

arrow

250 karamu harore pātene

kua mukua, kua tītipia

arrow

400 karamu tōmato kēne

kua tapatapahia

arrow

1 tēpu pūnu pē tōmato

arrow

2 kapu tāwhara kau

arrow

4 ngā rārā tāima mata

Kia horahia

arrow

parāoa tōhi

arrow

kirīmi kawa

arrow

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.

clock

Start Timer

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.

clock

Start Timer

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.

More info

Nutrition Information per Serving (547g)

Percentage daily intakes are based on an average adult diet of 8700 kJ (2100 kilocalories).

More info

Energy

1468 (350)kJ

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)

Related recipes

Back to all recipes

quick-view
favourite

20 mins prep |

1 hrs 15 mins cook

Beef and baked bean meatloaf

quick-view
favourite

1 hrs 15 mins prep |

38 mins cook

Rosemary and Balsamic Lamb Steaks with Israeli Couscous Salad

quick-view
favourite

15 mins prep |

1 hrs cook

Reverse Seared Tomahawk Steak

quick-view
favourite

20 mins prep |

45 mins cook

Mīti Kōnatunatu Tūmatara