Nutrition Highlights (pakushanda)
Maoriro - 205
Fati - 11g
Carbs - 22g
Protein - 6g
Nguva Yese 30 min
Prep 15 min , Cook 15 min
Kushumira 6
Muchidimbu ichi, mapepa eapuro anotanga kuiswa muhope shoma kuti aumbe marimi-caramel-akafanana uye zvinonaka. Zvadaro, muchero wemukaka wakaipa wemukaka, mazai, uye furasi yepelpel inodururirwa kumusoro uye yakabikwa kusvikira ichinetseka.
Maapulo ndiwo akanaka anogadzirisa fiber uye vitamini C, uye ane zvimwe zvirwere zvinopesana nemaprotochemicals zvakadai se quercitin, izvo zvinodzivirira mumuviri nekudzivisa kukura kwemamwe masero emukenza.
Porofiti furu ine mararamiro akafanana neupfu hwegorosi rose, kukweretesa nutty kunyorera kune yakakura fiber, high protein flour. Spelled flour inewo mvura yakakwana yokugadzikana, zvinoreva kuti mishonga inowanikwa nyore nyore nemuviri.
Iyi kemiti ichakubatsira iwe kuti uite zvishoma hafu yezviyo iwe unodya zuva rimwe nerimwe zviyo . Pamwe nekudya michero yakakwana, miriwo, nyemba, uye marumisi, iwe uchasangana nemafuta ako ezuva nezuva , anochengetedza mwoyo wako uye mumatenana nemakondomu akafanana.
Zvimwe
- 3 mazai makuru
- ¾ mukombe wakaderera mukaka
- ¾ mukombe spelled flour
- 1 teaspoon vanilla extract
- ¼ teaspoon munyu
- 1 teaspoon sinamoni, yakakamurwa
- 4 tablespoons isati yakashongedzwa, yakapatsanurwa
- 2 maapuro mapapiro, akachekwa uye akachekwa
- 1 tablespoon chiedza tsvuku shuga
- 1 tablespoon yakasviba shuga
Kugadzirira
1. Preheat oven kusvika 425F.
2. Gadzirai pamwe mazai, mukaka, furawa, vanilla, munyu, uye hafu yekinamoni mune ndiro yakasvibirira. Kuisa parutivi.
3. Sungunura hafu yebhokisi mumusasa wesimbi yakasviba pamusoro pemhepo yakadzika. Wedzera mapapiro emaapuro uye usvike neshuga tsvuku uye sinamoni yakasara. Ikaputi, inokurudzira kakawanda, kusvikira mapapiro emuapuro akaputirwa zvishoma, anenge maminitsi makumi mana. Tumira kune imwe ndiro.
4. Bvisai skillet uye kupisa mukati mevheni kwemaminitsi mashanu kusvika pamasere kusvikira uchipisa.
Wedzerai ibisi yakasara kune skillet, muchidzidzira kupfeka pasi nepamativi.
5. Wedzera mapepa eaple kune skillet uye udururire.
6. Dzorera muchoto uye gadzira maminetsi gumi nemashanu kusvika makumi maviri kusvikira ganda rinenge richizvikudza uye rakasvibiswa kumativi ose uye nzvimbo yacho inotaridzwa.
7. Girai pancake yakapedzwa ne shuga yakakosha uye mushumire.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kunyange zvazvo bhotoro rakakwirira mumafuta akazara uye cholesterol, dzimwe nguva kushandisa bhotoro shoma rinogona kukwidza kunakidza kweripi. Pakupedzisira, kushanda kwechikafu ichi (1 / 6th pancake) kunongoda 2 mashupuni ehuta (anenge makumi mashanu emakorikori, 8 magamu mafuta ose, 5 gramu yakazara mafuta; 20 mg cholesterol). Kana iwe uchida kuisa nix iyo yose zvachose, unogona kushandisa mauto asingatengi sezvinoitwa canola mafuta. Mafuta eCanola ndiyo yakasarudzwa, zvisinei nokuti ichiri yakakura mumafuta, asi rudzi rwemafuta runozivikanwa seatalkated mafuta, ayo anowedzera hutachiona kupfuura mafuta akazara.
Kubika uye Kushumira Mazano
Nguva yekuwa ndiyo nguva yakanakisisa yekufarira maapuro. Bata mhuri yako neshamwari uye utore rwendo kune purazi reapuro uko unogona kutora maapuro ako emwaka. Iyi ndiyo nzira yakanaka yekutsigira mapurazi epamba uye kuwana kufara kunowira kunze kwekuita basa.