Te Tino Hamupeka Mīti Kau
He Tohutao Hamupeka, Tere, Ngāwari hoki
4
Serves
15 mins
Prep Time
12 mins
Cook Time
Recipe author
Kathy Paterson
He tohutao hamupeka he ngāwari noa iho te mahi. Kua tāpirihia he mātete Dijon, he kongakonga hirikakā hoki hei whakakīnaki i ngā pāti, ka horahia tahitia me te aniana kua huakhukatia, kua tunua i te kāinga.
He mea whakamāori e Clayton Cook.
He tohutao hamupeka he ngāwari noa iho te mahi. Kua tāpirihia he mātete Dijon, he kongakonga hirikakā hoki hei whakakīnaki i ngā pāti, ka horahia tahitia me te aniana kua huakhukatia, kua tunua i te kāinga. He mea whakamāori e Clayton Cook.
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High Iron
Ingredients
Mīti Kau
Kia 500 karamu mīti kau kōnatunatu Quality Mark
1 kapu aniana whero
kua āta tapatapahia
1 hūkini
kua waruhia
1 kapu ngā kongakonga parāoa
3 tēpu pūnu mīraka
1 tīpūnu mātete Dijon
3 tēpu pūnu pāhiri
paku kongakonga hirikakā
hinu ōriwa
Aniana
Kia 6 aniana
kua āta tītipia
1 tēpu pūnu huka parauri
½ tīpūnu tote
1 tēpu pūnu tāima mata
kua āta tapataphia
¼ kapu winika wāina whero
Kia Horahia
4 ngā paraoa takakau mā
wairanu huamata
rētihi
kūkama
tōmato
aniana kua huakahukatia
kīnaki tōmato
Method
Hei Hanga i ngā Pāti
Hei Whakahuka i ngā Aniana
Kia Horahia
1
Whakamahanatia te umu kia 180°C.
2
Uhia tētahi pae tunu umu ki te pepa tunu.
3
Ranumia ngā kai mīti kau katoa ki roto i tētahi oko, ka whakatote ai.
4
Mahia kia 4 ngā pāti rahi, ā, pania ki te hinu ōriwa.
5
Whakawerahia tētahi hōpane parai kaitā, ā, tunua ngā pāti ki ia taha mō te 2 meneti.
6
Whakawhitia atu ki te pae tunu, ā, me tuku ki te umu kia tunu mō te 8-10 meneti, kia maoa a roto.
Nutrition Information per Serving (501g)
Percentage daily intakes are based on an average adult diet of 8700 kJ (2100 kilocalories).
More infoEnergy
1909 kJ (456 kcal)
Protein
37.9g
Total Fat
10.4g
Saturated Fat
3.1g
Carbs
49.4g
Sugars
8.5g
Sodium
644mg
Iron*
4.5mg
* Percentage of recommended daily intake (Aust/NZ)
