O se mea faʻavave faigofie lea e faʻafefiloi ai sina meaʻai ma faʻalauteleina ai le tofo. E aoga tele i puaa po o moa, e ui i lea, e mafai foi ona faʻaaoga i fualaau faisua po o fualaau fualaau e pei o tofu poʻo seitan.
Mea e te Manaomia
- 1/3 ipu / 80 mL Tuni vine
- 1/4 ipu / 60 mL le suauu olive
- 1/4 ipu / 60 mL le uaina paepae
- 1 sipuni / 15 mL toga vevela
- 1 sipuni / 15 mL lauʻeleʻele matagogo
- 1 clove garlic (minced)
- 1 teaspoon / 5 mL le masima
- 1/2 teaspoon / 2.5 mL pepa uliuli
Auala e Fai Ai
- Faafefiloi ia le sinapi ma le vineka. Faaopopo laulaʻau kuka, sago malogo, laʻau bay, masima ma le uliuli pepa. Faʻaaogaina o se fala, faʻafefiloi le faʻafefiloi ao faʻagesegese le faʻaopopoina le suauu O lenei mea o le a faia ai se faʻamalosi, faʻafefiloi o le suauʻu i mea o loʻo totoe. Tuu le kuluga e tu mo le 5 i le 10 minute ina ia mafai ona faʻafefiloi faʻamaʻi.
- Faʻaaoga vave pe teu i totonu o le pusaaisa i totonu o se pusa malulu vaʻai mo le 5 aso pe a maeʻa sauni.
- Fagalu puaa mo le 12 itula, moa mo le 4 i le 8 itula, fualaau faisua ma fualaau fai sua mo le 30 i le 60 minute. Cook e pei ona faatonuina.
| Taiala o Mea Taumafa (i le tautua) | |
|---|---|
| Calories | 378 |
| Aofaʻi gaʻo | 29 g |
| Fatisi | 4 g |
| Vailaʻau Mataʻutia | 21 g |
| Cholesterol | 0 mg |
| Sodium | 1,635 mg |
| Carbohydrates | 27 g |
| Faiga o le fiva | 4 g |
| Puipuia | 6 g |