Oatmeal ichingwa chikafu chisina kunaka , asi chiyero chekushumira hukuru chakanyanya kuduku. Kutenda kune maitiro mashomanana akajeka (muchidimbu, kaviri kechipiri uye nguva yekubika), zviri nyore kuita ndiro huru ye "kukura oatmeal " pasina kori kori yakawanda.
Tools
Nonstick pot (uye sitofu): Izvi ndizvo chaizvo zvaunoda. Imiti yakanakisisa yekutakura oatmeal ndeyepakati-yakakura imwe yakakura kupinda yakakura.
Asi kana iwe usina chimwe chinokodzera tsanangudzo iyi, ingorongedza nguva yekubika kuti usvike pakurongeka kwakarurama. (Zvimwe pamusoro pebiki nguva iri pasi.)
Main Ingredients
Mafuta akare-kare: Hapana nzira yakapoteredza. Iwe unofanira kushandisa oats yakare paunenge uchikura oatmeal. Instant oats kana mhando inokurumidza-kubika haizoshandisi nenzira iyi. Ndinoda oats nokuti vane mwoyo wakanaka, vane hutachiona, uye vane satiating zvikuru. Mafuta akare-kare ane makirogiramu 150 uye 4 gramu ye fiber nehafu yekapu, iyo inoshandiswa pakukura oatmeal. (Kunyange zvazvo uwandu hwehuwandu hwemaawa hukuru hwakawanda, unoda chete kushandiswa kwehuti.)
Mukaka usina mafuta usina mukaka kana mukaka kushandiswa: Kushandisa mvura yakasanganiswa nemukaka (kana mukaka wapashandurwa) zvichengetedza kero yakawanda yekutarisa pasina chekuita mavara akanaka. Kana ukashandisa mukaka usingawani nemafuta, wedzera dhonsi kana maviri evanilla yakatorwa kuti inonaka. Kana ukashandisa mamwe marisi, sarudza imwe yakaderera mumakoriri uye vanilla yakavhenganiswa.
Kwete-calori sweetener uye seasonings: Hapana chikonzero chekuyera oatmeal yako ne-sugary calories. Mazuva ano, pane zvakawanda zvisiri-calori zvinotapira pamashalofu. Kana iwe uchida zvigadzirwa zvechisikigo, tsvaga imwe inonzi stevia yakavakirwa. Sezvakaitika panguva yekufamba, sinamoni ndiyo kuenda kwangu kune oatmeal. Tsvina yepumpkin yakawanda zvakare.
Uye dash yemunyu ichanyatsoyerera kutapira mumba mako.
Mix-Ins
Wedzerai musanganiswa mukati kana maviri kusvika kumagumo ekubika.
- makinheni yakachena pudzi (1/4 mukombe = 20 makori uye 0g mafuta)
- muchero ushuga hushoma hunochengetedza (1 kiyipo = 25 makori, mafuta 0g)
- yakaderedzwa-mafuta peanut butter (1 kiyiyo cheji = 90 makoriro, 6g mafuta)
- protein (1/3 ounce = 35 makori, <0.5g mafuta)
Toppings
Shamba 'n match.
- yakasarudzwa kana michero yakasvibiswa (nutritional info yakasiyana, asi haugone kufamba zvisina kururama)
- akachekwa kana tsvina yakasvibiswa (chiyero, 1 kiyijiko = 50 koriori, mafuta emuji 5,4g)
- mini semi-sweet chocolate chips (1 teaspoon = 23 makori, 1.3g mafuta)
- mafuta-asina mafuta, kana chiedza caramel dip (1 kiyiyo = 55 makori, <0.5g mafuta)
- mazambiringa akaomeswa (1 kiyiyoiyo = 32 makori, mafuta ma 0g)
- kokonati yakasvibiswa yakabikwa (1 kiyiyo = 35 makori, 2,2g mafuta)
Sei-ku
Gadzirai 1/2 kapu yekare-yakagadzirwa oats uye dash yemunyu mumiti isingabatsiri. Wedzera 1 mukombe isina mafuta (kana mukaka usingakoshi) uye 1 mukombe wemvura.
Uyai kumamota uye mudonhedze kuti muite semamera. Ika uye fukisa kusvikira yakasviba uye yakasviba, 12-15 maminitsi.
Tumira kune chidimbu chemasvikiro, uye rega uchitonhorera uye uite. Tsvaga mune chero kusanganiswa-ins, uye kumusoro nekunyorera maitiro!
FYI: Ava maoatmeal cooks kaviri kana nguva yakareba seyatmeal yakazara, uye ichakwira.
Usashushikana kana zvichiita semvura yakawanda pakutanga.
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!