E ui lava e le maualalo le lapoa o ogaumu e pei o susu moa, e lelei atoatoa mo le suisu lemu, ma faʻavaivai vaivai ao latou kuka. Ia mautinoa e filifili lapisi o le moa paʻu ma pipiʻi soʻo se gaʻo sili atu ao le i kuka.
Per Serving: Calories 271, calories mai le pusi 46, gaʻo atoa 5g (nofo 1.1g), cholesterol 94mg, sodium 163mg, carbohydrate 29.4g, fiber 6g, protein 26.9g
Mea e te Manaomia
- 1 riki alalaʻau (tapenaina lelei)
- 1 tele
- laumei (vaega paʻepaʻe, faamama ma tapena)
- 1 8-aunese siaki pulou (fasi pepa)
- 8 aunese carotsiti pepe
- 2 lanu mumu lanumumu (tipi i totonu o pusi)
- 1 lapoa tele o seleti (fasi pepa)
- 1 pauna o lapoa o moa (ponaivi, paʻu)
- 1 15-aunese e mafai ona fufulu tomato
- 1/2 ipu e leai se gaʻo, gaʻo susu-sodium
- 1 launiu
- 1/2 tsp lau thyme fou
- 1 vinemarymary
Auala e Fai Ai
- Faʻasusu ma le pito i lalo o le 4- kulimita le kuka faʻanoʻamea e leai se kuka .
- Tuu fualaʻau i totonu o le ulo.
- Toa lapoa lapoa o le tele gaʻo ma tipi i ni vaega.
- Faʻaopopo le moa i le fagu, sosoo ai ma laau afu, tatato palu, ma moa moa.
- Ufiufi ma kuka i lalo mo le 7 i le 9 itula.
| Taiala o Mea Taumafa (i le tautua) | |
|---|---|
| Calories | 284 |
| Aofaʻi gaʻo | 11 g |
| Fatisi | 3 g |
| Vailaʻau Mataʻutia | 4 g |
| Cholesterol | 63 mg |
| Sodium | 258 mg |
| Carbohydrates | 24 g |
| Faiga o le fiva | 5 g |
| Puipuia | 24 g |