He wairanu pīwhi me te pī renetiri
Whakamātauria tā mātau tohutao wairanu pīwhi me te wāhanga hou. Kua raua atu he pī renetiri kia nui ake te weu, kia iti iho te utu. He tino kai pai te pī renetiri ki te whakakukū i ngā tohutao, he hauora hoki!
SERVES4
TIME TO MAKE1 - 2 hours
MEAL TYPEDinner
TIME TO MAKE1 - 2 hours
MEAL TYPEDinner
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Te Tukanga:
- Whakamahanatia te hinu ki te kōhua nui, ka āta pārai i te aniana kua tapahia, te kāroti me te herewī kia ngohe, kia paraone hoki.
- Raua atu te pīwhi kōnatu, ka kōrorirori ai kia wehewehe, kia paraone haere.
- Raua katoatia atu ko ērā atu kai.
- Ka whakakoropupū i te kōhua, kātahi ka whakamāmā i te wera kia māmā te koropupū.
- Me waiho kia koropupū māmā mō te āhua 1 hāora.
Ka taea tēnei wairanu te kai me te parāoa rimurapa, hei pūtake rānei mō te pai hēpara.
He tukanga rerekē:
- Tangohia atu te pīwhi tūai, ka rau atu he ¼ paukena (400g), ngā kūmara e rua rānei, kua tīhoretia, kua tapahia hei kakati.
- Me whakamahi rānei he ½ kareparāoa (400g) ka tapahia ki ōna wāhanga.
He Meka Taioranga:
Kei ia ratonga pereti:
Te ngao – 974kJ
Te Ngako Katoa – 4.4g
Te Ngako Kōhura – 1.2g
Te Warowaihā Katoa – 29.9g
Ngā Huka – 12.5g
Te Weu Kai – 6.9g
Te Pūmua – 22.0g
Te Konutai – 66mg
- 1 tsphinu
- 1te kāroti iti
- 1/2te aniana waenga, kua tapahia
- 1te peke herewī, kua tapahia
- 250 gpīwhi kōnatu tūai
- 2kene tōmato, kua tīhoretia te kiri, kua penua
- 1/2 cuppī renetiri whero menge
- 1 tspamirau menge
- 1 tspwinikā
- 1/2 cupwai
- He pakinipepa penu
Per per serve
- Energy974kJ
- Total Fat4.4g
- Saturated Fat1.2g
- Total Carbohydrate29.9g
- Sugars12.5g
- Dietary Fibre6.9g
- Protein22.0g
- Sodium66mg
Te Tukanga:
- Whakamahanatia te hinu ki te kōhua nui, ka āta pārai i te aniana kua tapahia, te kāroti me te herewī kia ngohe, kia paraone hoki.
- Raua atu te pīwhi kōnatu, ka kōrorirori ai kia wehewehe, kia paraone haere.
- Raua katoatia atu ko ērā atu kai.
- Ka whakakoropupū i te kōhua, kātahi ka whakamāmā i te wera kia māmā te koropupū.
- Me waiho kia koropupū māmā mō te āhua 1 hāora.
Ka taea tēnei wairanu te kai me te parāoa rimurapa, hei pūtake rānei mō te pai hēpara.
He tukanga rerekē:
- Tangohia atu te pīwhi tūai, ka rau atu he ¼ paukena (400g), ngā kūmara e rua rānei, kua tīhoretia, kua tapahia hei kakati.
- Me whakamahi rānei he ½ kareparāoa (400g) ka tapahia ki ōna wāhanga.
He Meka Taioranga:
Kei ia ratonga pereti:
Te ngao – 974kJ
Te Ngako Katoa – 4.4g
Te Ngako Kōhura – 1.2g
Te Warowaihā Katoa – 29.9g
Ngā Huka – 12.5g
Te Weu Kai – 6.9g
Te Pūmua – 22.0g
Te Konutai – 66mg
Ingredients
- 1 tsphinu
- 1te kāroti iti
- 1/2te aniana waenga, kua tapahia
- 1te peke herewī, kua tapahia
- 250 gpīwhi kōnatu tūai
- 2kene tōmato, kua tīhoretia te kiri, kua penua
- 1/2 cuppī renetiri whero menge
- 1 tspamirau menge
- 1 tspwinikā
- 1/2 cupwai
- He pakinipepa penu
Ingredients
- 1 tsphinu
- 1te kāroti iti
- 1/2te aniana waenga, kua tapahia
- 1te peke herewī, kua tapahia
- 250 gpīwhi kōnatu tūai
- 2kene tōmato, kua tīhoretia te kiri, kua penua
- 1/2 cuppī renetiri whero menge
- 1 tspamirau menge
- 1 tspwinikā
- 1/2 cupwai
- He pakinipepa penu
Nutrition Facts
Per per serve
- Energy974kJ
- Total Fat4.4g
- Saturated Fat1.2g
- Total Carbohydrate29.9g
- Sugars12.5g
- Dietary Fibre6.9g
- Protein22.0g
- Sodium66mg
Te Tukanga:
- Whakamahanatia te hinu ki te kōhua nui, ka āta pārai i te aniana kua tapahia, te kāroti me te herewī kia ngohe, kia paraone hoki.
- Raua atu te pīwhi kōnatu, ka kōrorirori ai kia wehewehe, kia paraone haere.
- Raua katoatia atu ko ērā atu kai.
- Ka whakakoropupū i te kōhua, kātahi ka whakamāmā i te wera kia māmā te koropupū.
- Me waiho kia koropupū māmā mō te āhua 1 hāora.
Ka taea tēnei wairanu te kai me te parāoa rimurapa, hei pūtake rānei mō te pai hēpara.
He tukanga rerekē:
- Tangohia atu te pīwhi tūai, ka rau atu he ¼ paukena (400g), ngā kūmara e rua rānei, kua tīhoretia, kua tapahia hei kakati.
- Me whakamahi rānei he ½ kareparāoa (400g) ka tapahia ki ōna wāhanga.
He Meka Taioranga:
Kei ia ratonga pereti:
Te ngao – 974kJ
Te Ngako Katoa – 4.4g
Te Ngako Kōhura – 1.2g
Te Warowaihā Katoa – 29.9g
Ngā Huka – 12.5g
Te Weu Kai – 6.9g
Te Pūmua – 22.0g
Te Konutai – 66mg
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