Te Pai Katihi Papai Rawa Atu
He Kai e kī ana ki te Rino, e arohanuitia ana e te Whānau
Serves
6
Prep Time
1 hr 15 mins
Cook Time
30 mins
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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Kia 1 kirokaramu mīti kau kōnatunatu Quality Mark
kotahi aniana
kua āta tapatapahiaKia 2 kāroti
kua waruhiaKia 2 ng ā rākau herewī
kua āta tapatapahia150ml wāina whero
Kia 400 karamu tōmato kēne
1 tēpu pūnu pē tōmato
250ml tāwhara kau
2 tēpu pūnu pāhiri
kua āta tapatapahia2 tepu pūnu tāima mata
kua āta tapatapahia
1.2 kirokaramu ngā rīwai
kua tapahia hei mataono200ml mīraka
Kia 25 karamu pata
Kia 1 te kapu tīhii
kua waruhia1 tīpūnu paparika
He pī kākāriki
Method
Whakamahanatia te umu kia 190°C.
Whakawerahia he paku hinu i roto i tētahi hōpane kaitā, i runga i te āhua wera nei.
Āpitihia te mīti kau kōnatunatu, ā, paraurihia, kōrorihia ki te pūnu rākau hei wāwahi i te mīti kōnatunatu kia parauri rā anō ia.
Unuhia, ā, waiho ki tahaki.
Me whakaheke te wera kia iti, āpitihia he paku hinu anō, ā, tunua ngā aniana mō te 5 meneti kia ngohengohe.
Me piki te wera, ā, āpitihia atu te kāroti, te herewī, ā, tunua mō te 5 meneti anō.
Ringihia atu te wāina ki roto, ā, whakakoropupūhia.
Whakahokia te mīti kau kōnatunatu ki te hōpane me ngā tōmato, te pē tōmato, me te tāwhara.
Whakatotehia ki tāu i pai ai.
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.
Kōrorihia ngā rau amiami kua tapatapahia ki roto.
Kia koropupū ngā rīwai i roto i te wai kua paku totehia, kia ngohengohe.
Me whakamimiti, me whakamaroke i runga i te mahana, kātahi ka penupenuhia, me tuku rānei mā te whakaraihi rīwai.
Mā te pune rākau, kōrorihia te mīraka me te pata ki roto.
Kōrorihia te tīhi ki roto.
Pūnuhia te mīti kōnatunatu ki roto i tētahi rīhi umu (e pai ana mō te 6 kapu), uhia ki te rīwai penupenu, ā, tāuwhia ki te paparika kua auahitia. Waiho i te umu mō te 30 meneti, kia wera, kia koropupū hoki.
Me hora te pai katihi me ngā pī kākāriki.
Nutrition Information per Serving (669g)
Packed with protein, this dish is perfect for contributing to muscle and bone health.
