Mīti Kōnatunatu Tūmatara

He Kai Mīti Kōnatunatu Ngāwari, Tere Hoki

Serves

20 mins

Prep Time

45 mins

Cook Time

Recipe author

Kathy Paterson

Ko te mīti kōnatunatu he urutau, he tere, he reka, he pārekareka hoki ki te Kiwi. He ngāwari te whakrite mō ngā tūmomo kai rerekē, anei tētahi tohutao kia puritia kia tata.

He mea whakamāori e Clayton Cook.

Click for English Translation

Ko te mīti kōnatunatu he urutau, he tere, he reka, he pārekareka hoki ki te Kiwi. He ngāwari te whakrite mō ngā tūmomo kai rerekē, anei tētahi tohutao kia puritia kia tata. He mea whakamāori e Clayton Cook.

Rate this recipe

High Iron

Low Sodium

Low Fat

Beef,

Lunch,

Dinner,

Family Favourites,

Money Saving

Ingredients

Mīti Kau

500 karamu mīti kau kōnatunatu Quality Mark

1 aniana

kua āta tapatapahia

1 kāroti

kua āta tapatapahia

1 rākau herewī

kua āta tapatapahia

1 wāhanga kāriki

kua tapatapahia

250 karamu harore pātene

kua mukua, kua tītipia

400 karamu tōmato kēne

kua tapatapahia

1 tēpu pūnu pē tōmato

2 kapu tāwhara kau

4 ngā rārā tāima mata

Kia horahia

parāoa tōhi

kirīmi kawa

pāhiri

Method

Hei Mahi i te Mīti Kōnatunatu

Kia Horahia

Whakawerahia he paku hinu i roto i tētahi hōpane taumaha i runga i wera waenga, ā, āpitihia atu te mīti kau kōnatunatu.

Whakaparaurihia te mīti kōnatunatu, kia kōroritia ki te pūnu rākau hei wāwahi i te mīti, kātahi ka whakawhiti atu ki tētahi oko.

Āpitihia atu he paku hinu anō ki te hōpane, a, āpitihia he aniana, he kāroti, he herewī, me te kāriki, ā, tunua kia ngohengohe haere, ko tōna nei 5 meneti.

Start Timer

Whakahokia te mīti ki te hōpane.

Tāpirihia he harore, he tōmato, he pē tōmato, he tāwhara, me te tāima.

Kia koropupū, ka heke anō te wera kia iti noa, taupokina, kia āta koropupu mō te 45 meneti.

Start Timer

Kōrorihia te mīti i ōna wā, ā, totetotengia ina hiahiatia.

Unuhia te taupoki kia tata anō te maoa ina hiahia kia mātotoru ake te mīti.

Nutrition Information per Serving (547g)

This dish is packed with iron, zinc and vitamin B12 contributing to immunity and energy levels.

Energy

1468kJ (350 kcal)

Protein