Te Tino Parāoa Noke ngā Mītipōro
He kai pārekareka ki te whānau
4 - 5
Serves
30 mins
Prep Time
10 mins
Cook Time
Recipe author
Beef + Lamb New Zealand
He kai pārekareka ki te whānau, ko tēnei tohutao mō te parāoa noke me te mītipōro te mea reka rawa atu ka kainga e koe. Kua hora ki te tēpu i raro i te kotahi hāora, he tohutao ngāwari, e kī tonu ana ki te tāwara ka ngākaunuitia e ngā tāngata katoa.
He mea whakamāori e Clayton Cook.
He kai pārekareka ki te whānau, ko tēnei tohutao mō te parāoa noke me te mītipōro te mea reka rawa atu ka kainga e koe. Kua hora ki te tēpu i raro i te kotahi hāora, he tohutao ngāwari, e kī tonu ana ki te tāwara ka ngākaunuitia e ngā tāngata katoa. He mea whakamāori e Clayton Cook.
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High Iron
Ingredients
Mītipōro
500 karamu mīti kau kōnatunatu Quality Mark
½ kapu ngā kongakonga parāoa
½ aniana
kua āta tapatapahia
3 ngā wāhanga kāriki
kua kōnatuhia
1 hēki
kua āta kaurorihia
2 tēpu pūnu pāhiri
kua āta tapatapahia
1 tīpūnu tāima mata
kua āta tapatapahia
2 tēpu pūnu pē tōmato
1 tēpu pūnu hinu ōriwa
Kīnaki
¾ kapu wāina whero
1 ½ kapu tāwhara kau
½ kapu pē tōmato
400 karamu kēne o ngā tōmato
kua tapahia
1 tēpu pūn orekāno
1 tēpu pūnu winika pahāmiki
2 tīpūnu huka parauri
Kia horahia
Noke parāoa
He rau pāhira
He tīhi tiera
Method
Hei Mahi i ngā Mītipōro
Hei Tunu i te Kīnaki
Kia horahia
1
Tukua te mīti kōnatunatu ki tētahi oko nui, me ngā kongakonga parāoa, aniana, kāriki, hēki, rau amiami, pē tōmato, hinu ōriwa, ā, totetotengia.
2
Me āta ranu ki ō ringa kua horoia.
3
Mahia mai kia pōro te āhua, he nui iti ake i te poi hahaupōro.
4
Uhia, ka waiho ai ki te pakatio mō te 20 meneti.
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5
Whakamahanatia he paku hinu ki tētahi parai rahi, ā, tunua kia parauri katoa ngā mītipōro (mahia mai i roto i ngā kohinga).
6
Kia maoa, āta unuhia ki ngā pīnohi, ā, waiho ki runga pereti ki tahaki.
Nutrition Information per Serving (553g)
Percentage daily intakes are based on an average adult diet of 8700 kJ (2100 kilocalories).
More infoEnergy
2671 kJ (638 kcal)
Protein
41.3g
Total Fat
25.2g
Saturated Fat
9.7g
Carbs
51.9g
Sugars
10.2g
Sodium
731mg
Iron*
6.3mg
* Percentage of recommended daily intake (Aust/NZ)
