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Te Pai Katihi Papai Rawa Atu

He Kai e kī ana ki te Rino, e arohanuitia ana e te Whānau

6

Serves

1 hrs 15 mins

Prep Time

30 mins

Cook Time

Kathy Paterson

Recipe author

Kathy Paterson

Mā te pai katihi e ngata ai te matekai o te whānau. E pai ana ki tio mō te 3 marama hei kai tere whakarite.

He mea whakamāori e Clayton Cook.

Click for English Translation

Mā te pai katihi e ngata ai te matekai o te whānau. E pai ana ki tio mō te 3 marama hei kai tere whakarite. He mea whakamāori e Clayton Cook.

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High Iron

Low Sodium

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Beef,

Dinner,

Family Favourites,

Ingredients

Mīti Kau

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Kia 1 kirokaramu mīti kau kōnatunatu Quality Mark

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kotahi aniana

kua āta tapatapahia

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Kia 2 kāroti

kua waruhia

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Kia 2 ngā rākau herewī

kua āta tapatapahia

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150ml wāina whero

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Kia 400 karamu tōmato kēne

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1 tēpu pūnu pē tōmato

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250ml tāwhara kau

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2 tēpu pūnu pāhiri

kua āta tapatapahia

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2 tepu pūnu tāima mata

kua āta tapatapahia

Te Kīnaki

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1.2 kirokaramu ngā rīwai

kua tapahia hei mataono

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200ml mīraka

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Kia 25 karamu pata

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Kia 1 te kapu tīhi

i

kua waruhia

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1 tīpūnu paparika

Kia horahia

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He pī kākāriki

Method

Hei Mahi i te Whaonga

Hei mahi i te Uhi

Kia Whakaritea

Kia Horahia

1

Whakamahanatia te umu kia 190°C.

2

Whakawerahia he paku hinu i roto i tētahi hōpane kaitā, i runga i te āhua wera nei.

3

Āpitihia te mīti kau kōnatunatu, ā, paraurihia, kōrorihia ki te pūnu rākau hei wāwahi i te mīti kōnatunatu kia parauri rā anō ia.

4

Unuhia, ā, waiho ki tahaki.

5

Me whakaheke te wera kia iti, āpitihia he paku hinu anō, ā, tunua ngā aniana mō te 5 meneti kia ngohengohe.

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Start Timer

6

Me piki te wera, ā, āpitihia atu te kāroti, te herewī, ā, tunua mō te 5 meneti anō.

clock

Start Timer

7

Ringihia atu te wāina ki roto, ā, whakakoropupūhia.

8

Whakahokia te mīti kau kōnatunatu ki te hōpane me ngā tōmato, te pē tōmato, me te tāwhara.

9

Whakatotehia ki tāu i pai ai.

10

Kia heke te wera, ka taupokina, ā, ka tunua te ranunga mīti, e āta koropupū ana, mō te 30 meneti, kia kōrorihia i ōna wā kia mimiti te nuinga o te wai.

11

Kōrorihia ngā rau amiami kua tapatapahia ki roto.

More info

Nutrition Information per Serving (669g)

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

More info

Energy

2494 (593)kJ

Protein

53.8g

Total Fat

22.1g

Saturated Fat

12.1g

Carbs

41g

Sugars

7.7g

Sodium

429mg

Iron*

8.9mg

* Percentage of recommended daily intake (Aust/NZ)

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