Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 240
Amafutha - 18g
I-Carbs - 12g
Amaprotheni - 10g
Isamba Isikhathi 25 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-15
Izinkonzo 3 (ama-crackers amane ngamunye)
Lezi zinhlayiya ze-garlic zeParmesan ziyi- fiber ephakeme kakhulu, i-crunchy, enomsoco, nesiphuzo esiphundu. With izithako 5 nje, izinyathelo eziyisithupha ezilula, futhi imizuzu engu-15 kuphela noma ngaphezulu kuhhavini, uzoba nalezi ziqhumane eziphuzile zilungele ngesikhathi esithile. Ziyiphundu ngama-dips, zisakazeka, noma zizodwa. Zama ukukhonza nge-tapenade yomnqumo, isitshalo seqanda caponata, noma i-hummus. Izimenywa zakho emphakathini wakho ozayo ngeke wazi ukuthi uzinikezele ngokuqiniswa kokudla okunomsoco.
Ama-flaxseeds ahlonipha izinzuzo zezempilo, futhi izifundo eziningana zibonise ukuthi lezi zinhlamvu zingagcina amagciwane, njengebele, i-prostate, ne-colon. Baye baboniswa nokuncipha kwengcindezi yegazi futhi bavimbele izifo ze-heart ne-lungs. Zigcwele ama-fibre nama-omega-3 fatty acids, kanye nama-antioxidants, zonke izinto ezibalulekile ekugcineni umzimba onempilo.
Izithako
- 1 inkomishi yokudla okugcoke
- 1/3 indebe egayiwe i-Parmesan ushizi
- 1 1/2 amathisipuni i-garlic powder
- 1/2 isipuni usawoti
- 1/2 indebe yamanzi
Ukulungiselela
- Ihhavini elishisayo ku-400 F. Gcoba ipanethi ngamathelisi we-silicone noma iphepha elikhukhulayo.
- Hlanganisa zonke izithako ndawonye ku-bowl ne-spoon batter phezu kwepanethi elungisiwe.
- Vala ingxube ngendwangu yesikhumba noma ephepheni. Ngisho ngaphandle ingxube cishe cishe 1/8 intshi. (Ungasebenzisa i-control, rolling pin, noma ibhodlela lewayini. Into ebalulekile akumele uyivumele ibe mncane kakhulu emaphethelweni noma leyo ngxenye izokweqa ngaphambi kokuba isikhungo siqhubekele phezulu.)
- Susa iphepha bese ujikeleza emaphethelweni ngomunwe wakho bese ushaya ingxenye encane ngaphakathi kuze kube yiyo.
- Bhaka kuze kube yilapho isikhungo singasethembi, cishe imizuzu engu-15 kuya kwangu-18. Uma iqala ukuthola okungaphezu kwesikhumba esincane emaphethelweni, susa kuhhavini. Uma ufuna ukusika ezinkathini noma emaceleni, nqamula zibe yizicucu ezingu-12 ngaphambi kokuba zipholile ngokuphelele. Uma kungenjalo, vumela ukupholisa ngokuphelele-kuzoqhubeka ukuqhuma-bese kuphuka zibe izingcezu ezingahleliwe ezingahleliwe.
Izithako zokufakelwa namacebiso wokupheka
Le recipe-iyakususa ugarlikhi noshizi-iyisisekelo, futhi ivumela ama-flavour ahlukahlukene. Esikhundleni segalikhi yeParmesan, unganika ama-flack imbewu ye-flax ngesiMedithera nge-Italian, noma i-twist yaseMexico ene-cumin ne-powder.
Ukwenza ukunciphisa ngisho nokulula, ukufaka amaphuzu noma ukugaxa i-batter ngaphambi kokufaka i-pan ishidi kuhhavini. Futhi kusukela emaphethelweni azosheshe afinyelele kunomphakathi, kungadingeka ususe i-pan kusuka kuhhavini ngaphambi kokuthi isikhungo siphekwe ngokugcwele.
Akufanele ukhathazeke-isikhungo kufanele siqede ukupheka ngenkathi i-pan isashisa futhi ama-crackers asele ukuze aphuze.