Te Pai Katihi Papai Rawa Atu
He Kai e kī ana ki te Rino, e arohanuitia ana e te Whānau
6
Serves
1 hr 15 mins
Prep Time
30 mins
Cook Time
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.
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
Ingredients
Mīti Kau
Kia 1 kirokaramu mīti kau kōnatunatu Quality Mark
kotahi aniana
kua āta tapatapahia
Kia 2 kāroti
kua waruhia
Kia 2 ngā rākau herewī
kua āta tapatapahia
150ml wāina whero
Kia 400 karamu tōmato kēne
1 tēpu pūnu pē tōmato
250ml tāwhara kau
2 tēpu pūnu pāhiri
kua āta tapatapahia
2 tepu pūnu tāima mata
kua āta tapatapahia
Te Kīnaki
1.2 kirokaramu ngā rīwai
kua tapahia hei mataono
200ml mīraka
Kia 25 karamu pata
Kia 1 te kapu tīhi
i
kua waruhia
1 tīpūnu paparika
Kia horahia
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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6
Me piki te wera, ā, āpitihia atu te kāroti, te herewī, ā, tunua mō te 5 meneti anō.
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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.
Nutrition Information per Serving (669g)
Percentage daily intakes are based on an average adult diet of 8700 kJ (2100 kilocalories).
More infoEnergy
2494 kJ (593 kcal)
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)
