Maphikidwe a Crepe angamveke ngati "akuchotsa" pa kuphika ndi matenda a shuga koma, mobwerezabwereza, zinthu zowonjezera zamoyo zimakhala zathanzi komanso shuga-zakudya zoyenera. Zonsezi zimatsikira momwe amadzikonzera. Ndiwo shuga wambiri wa shuga komanso mafuta ambiri omwe amachititsa kuti thupi likhale losakanikirana ndi zomwe zimaperekedwa kwa munthu wodwala shuga.
Kugwiritsira ntchito ufa wambiri, mkaka wokometsetsa, ndi mazira azungu chifukwa chogwedeza chomera chimatha kukhala ndi moyo wathanzi ngakhale wathanzi. Fungo lonse la tirigu lili ndi mavitamini, minerals, ndi fiber zambiri kuposa maluwa onse omwe amawathandiza komanso mkaka ndi mazira azungu ndi ochepa kwambiri, omwe alibe mafuta. Ndikofunika kudziwa kuti chifukwa crepes amapangidwa ndi ufa ndi mkaka, iwo ali ndi chakudya, kotero ngakhale atakhala wathanzi muyenera kuyang'ana gawo lanu.
Pogwiritsira ntchito mankhwala a mandimu, anyezi otere ndi adyo, mumchere wambiri amawonjezera kukoma ndi antioxidants popanda mafuta. Ndipo zipatso za nyengo ndizofunika komanso njira yodabwitsa yokonzetsera zokoma.
Recipe Recipe Recipe
- 1 chikho cha ufa wa tirigu wonse
- 1 1/3 makapu osfat mkaka
- 2 azungu zazikulu za dzira
- 1 lalikulu dzira yolk
Gwiritsani ntchito zosakaniza zonse ndi chosakaniza dzanja lamagetsi kapena whisk dzanja kuti muzimenya.
Dya skillet 6-inch skillet ndi osaphika kuphika spray. Kutenthetsa skillet, ndiye kuchotsani kutentha.
Supuni 2 supuni ikanike mu skillet, tilting skillet kufalitsa molimbana mofanana. Bweretsani skillet kutentha ndi mbali ya bulauni. Sungani poto pamapukuti a pepala kuti muthe kuchotsa crepe. Izi zingapangidwe maola 24 mpaka 48 nthawi yambiri komanso firiji mpaka pakufunika.
Amapanga 16 Zachilengedwe Zachilengedwe
Zopweteka pamtunda: makilogalamu 45, 7 magalamu a carbohydrate, 0,4 gramu mafuta
Nkhuku ndi sipinachi Crepes
- Supuni 2 zowonongeka
- 1 clove adyo, minced
- 1 1/4 makapu osfat mkaka
- Supuni imodzi ya supuni
- Mchere wa nutmeg
- Supuni 2 grated Parmesan tchizi
- Supuni 1 youma vinyo woyera
- 1 chikho chimodzi chophika komanso chophika
- Phukusi 1 lopangidwa ndi sipinachi yowonongeka, yotentha ndi yothira
- 4 zokhazokha
Ophika kuphika ndi adyo mu skillet sprayed ndi nonfat kuphika spray. Sakanizani mkaka ndi cornstarch ndi kuwonjezera pa saucepan. Kuphika mpaka wandiweyani ndi wonyezimira, oyambitsa nthawi zambiri. Onjezerani mchere, tchizi, ndi vinyo. Muziganiza mpaka tchizi usungunuke. Chotsani 1/3 cha msuzi ndikuika pambali.
Sakanizani nkhuku, sipinachi, ndipo mupange 1/3 chikho cha msuzi. Kufalitsa 1/2 chikho chodzaza pa mbali yopanda nsapato ya nsalu iliyonse. Pulogalamu ndi malo okhala pamtunda pansi pa skillet. Sungani msuzi wotsalira pa crepes, kuphimba skillet, ndi kuphika pa moto wochepa mpaka msuzi ayamba kuphulika.
Zopweteka pamagulu: makilogalamu 150, 17 magalamu a mafuta, 2.5 magalamu mafuta
Mitengo Yokongola Yaphiribulu
- 1/2 kapu ya mafuta a ricotta tchizi
- 1/2 chikho 1% kanyumba tchizi
- Supuni 1
- 1/4 supuni ya supuni ya mandimu
- 1/4 supuni ya sinamoni
- Makapu 1 1/2 atsopano
- 4 zokhazokha
Mphepete yamagetsi ndi kanyumba tchizi kwa mphindi ziwiri kapena zitatu ndi chosakaniza magetsi. Onjezerani zosakaniza, kupatula zipatso ndi crepes.
Sakanizani masekondi 30. Tsopano, mokoma pindani mu zipatso. Sakanizani ngakhale kuchuluka kwa kudzaza mu crepe iliyonse. Pewani crepe pozaza ndi kutumikira.
Zopweteka patsiku: 125 calories, 18 gm carbohydrate, 1 gramu mafuta
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