Kohinga-I-Wahanga: Pihi

Toka Te Manawa

• Arotake mo

"Ma te whakamahi i nga peariki kaakaariki hou i roto i nga hupa, nga ranu, me nga kaua ka awhina koe i te rihi ki te kore e whakauru he hinu, he hinu ranei," e kii ana a Hubert Des Marais, kaitao whakahaere i te Fairmont Turnberry Isle Resort i Miami. "I tua atu, he reka ake, he pakari ake i te momo kēne, tio ranei."

• I roto i te hupa
  Kohuatia 2 tbsp. redonion tapaono i roto i te ipu nui. Whakaranuhia kia 2 kapu heihei; kawea ki te whewhe. Taapirihia1 1/2 kapu peas. Whakaranuhia te ranunga ki roto i te tukatuka kai kia maeneene. Makahia ki roto i te 1 tbsp.te mint, te tote me te pepa ka whakakotahi ano.Purihia ki te 1/2 kapu kāreti kuoro ka mahi.
• Hei putea
  Me ngawari te kohuatia kia 1 kapu kohua. Whakaranuhia ki roto i te 1 kapu tofu hiraka tapatapahi, 1 te hua manu i patupatua, 1/2 kapu rīwai inamata, 2 tbsp. basil tapatapahi, 1 pepa pinchcayenne, tote, me te pepa. Moldinto patties me te parai ki te hinu oriwa. Tunua i roto i te 350°F oumu mo te 12 meneti.
• Hei huamata
  Whakakotahitia te 1 kapu ki ia pi maoa, te harore patene tapatapahi, te arugula, me te tōmato here haurua. I roto i te rihi, kohi tahi 1 tbsp. te whakapiri karepe whero Thai, 1/4 kapu raihi winika winika, 1 tbsp. kanekane tapatapahi, me te 1/4 cilantro tapatapahi. Ringihia ki runga i te huamata.

I roto i te 1 Kapu Pii Tunua: 134 Calories, 9 Grams Fiber, 8 Grams Protein, 101 MCG Folate, 62 MG Magnesium

Arotake mo