Nutrition Highlights (pakushanda)
Maoriro - 161
Fati - 13g
Carbs - 9g
Protein - 4g
Nguva Yese 20 min
Gadzirira 10 min , Cook 10 min
Kushumira 6 (1 1/4 makapu mumwe nomumwe)
Miso yakakwirira mumapurotini, fiber, iron , uye magnesium, uye inogona kuderedza ngozi yekenza nekurova. Sakanisa iyo nemafuta ane utano-uye mapuroteni-akawanda peanut butter uye yakakura fiber popcorn, uye une chikafu-chakaoma uye chinonaka chekudya. Kugunzva pane imwe yezvokudya muusiku husiku huchakugutsikana pasina kukuita uchinzwa wakanyanya kuzadzwa kubva kunhete, salty popcorn.
Zvimwe
- 3 tablespoons canola mafuta, pamwe ne 1/2 kusvika 1 kijiji chepasiti yakawedzerwa kana zvichidiwa kusunungura muto wepanut-miso
- 1/3 mukombe mutsvuku makero
- 1/4 kapu peanut butter
- 1/2 teaspoon chena miso paste
- 1/8 teaspoon munyu
Kugadzirira
1. Gadzira mafuta muhari yakawanda pamusoro pehupamhi hunopisa.
2. Mafuta paanenge achipisa, geda mu 3 kana 4 pikamba dzemaoko.
3. Kana mavara ari papa, wedzera mamwe mapeji emapapiro mune imwechete. Pfekedza pombi, bvisa kubva pakupisa, uye uverenge masekondi makumi matatu. Iyi nhanho inobvumira kuti dzimwe dzese dzisvike kusvika pakushambidzika kwepedyo kuitira kuti kana dzidzorerwa pakupisa, dzose dzinopoteredza nguva imwechete.
4. Mushure memasekondi makumi matatu, dzorerai iyo pfumbu yakavharwa kusvika kumoto.
Ikoko inofanira kutanga ichifamba zvishoma nezvishoma uye inokurumidza uye ichiwedzera. Kana imwe nguva inenge ichienda, nyoronyorodza iyo mubhedha uye mberi. Edza kuchengeta chifukidzo zvishoma nezvishoma kuti urege kubvisa zvakanyanya. Kana imwe nguva inenge ichidzikira zvishoma nezvishoma (maminitsi mashomanana pakati pepops), bvisa pani kubva kumoto uye bvisa chifukidziro.
5. Kugadzira miso peanut butter musanganiswa: Shandisai peanut butter, miso nemunyu muhombodo shomanana uye kupisa zvinyoro pamusoro pemhepo inotonhorera, zvichikurudzira, kusvikira musanganiswa wacho uchingonyunguduka zvishoma uye hudonha, anenge maminitsi mashanu. Kana musanganiswa wako wakanyanyisa uye usina kunyunguduka (izvi zvinogona kuitika zvichienderana nemhando yepepanut butter iwe une pamba), kuwedzera mu 1/2 kusvika 1 teaspoon yakawedzerwa mafuta echianola uye ramba uchiwedzera. * Iwe unogonawo kuita izvi mu microwave: simbisa pamwe peanut butter, miso, uye munyu mune microwave yakachengeteka ndiro uye kupisa kwemaminitsi gumi nemashanu, kumhanyisa, imwezve minomwe kusvika kumaminitsi 15 kusvikira musanganiswa wacho uchienderana.
6. Fukisa miso peanut butter musanganiswa pamusoro pemapunganidzi, isa chifukidzo zvakare pamusoro payo, uye gwedeza pikiti kusvikira musanganiswa igoverwa zvakafanana pamusoro pezviputi. Isa mubhokisi uye unakidzwe.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Edzai mitambo yakasiyana yemuti pane nzvimbo yepaanut butter nokuda kwekusiyana kwevhu.
Almond bhinzi inenge yakaenzana nemakoriori, zvishoma nezvishoma fiber, zvishoma zvishoma puroteni, uye yakanyanya mu calcium kupfuura peanut butter.
Ita iyi nyoka yako pachayo nekuwedzera zvishoma zvitsvuku zvepepuru yakasviba, piniki yepini yakasvibirira, kana pasipuni yembeu yechia ku miso peanut butter mix. Mbeu dzeChia dzakakwirira mufiber, omega-3 fatty acids , calcium, magnesium, manganese, uye phosphorus. Izvi zviduku, zvinokonzera mbeu zvinowedzerawo mune antioxidants uye zvinogona kubatsira kuderedza ngozi yekenza, yehutachiona, uye chirwere cheshuga chechipiri.
Kubika uye Kushumira Mazano
Iyi inoyevedza inoyevedza uye yakasiyana-siyana yekushandira pane imwe nguva yezororo. Ingoita kaviri kana katatu zviyero uye mugogovana nevashanyi vako! Kana uri kunzwa festive, tambanudza bhasikiti guru nemaputiki emuvara werineni uye ushandira popcorn mairi kuti ive yakagadzirira uye yakashata. Zvipfeko zvicharamba zviri mumudziyo usina kudzivirirwa mukati mekushisa kwemazuva maviri.