Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 205
Amafutha - 11g
I- Carbs - 22g
Amaprotheni - 6g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-15 , Pheka iminithi engu-15
Izinkonzo 6
Kulesi iresiphi, ama-apple tincetu ziqala ukukhishwa ebhotela elincane ukuze zenze umbala no-flavour-like like. Khona-ke, i-batter yamafutha aphansi aphansi, amaqanda, nofulawa wamapelenti athululelwa phezulu futhi abhakwa kuze kube yilapho ekhukhumezekile.
Ama-apula angumthombo omuhle we-fibre e-soluble ne-vitamin C, futhi aqukethe ama-phytochemicals athile okuvuvukala afana ne-quercitin, anomzimba ovikela umzimba ngokuvimbela ukukhula kwamangqamuzana athile omdlavuza.
Ufulawa we-spelled unamaphrofayli afanayo ukuze ufulawa wonke ukolweni, ukhokise ukunambitheka kwe-nutty kwi-fiber ephakeme, ufulawa ophezulu weprotheyini. Ufulawa wepelisi lune-solubility ephezulu yamanzi, okusho ukuthi izakhi zitholakale kalula ngomzimba.
Le recipe izokusiza wenze okungenani isigamu sezinhlamvu oyidla njalo ngosuku. Kanye nokudla izithelo ezanele, imifino, ubhontshisi kanye nemifino, uzohlangabezana nemfuneko yakho yansuku zonke yefayibha , evikela inhliziyo yakho kanye nesisu ngokumelene namagciwane ahlobene nawo.
Izithako
- Amaqanda amakhulu amathathu
- ¾ inkomishi yobisi obuncane
- I-¾ indebe iphethe ufulawa
- 1 ithisipuni i-vanilla isuswa
- ¼ isipuni usawoti
- 1 ithisipuni isinamoni, ihlukaniswe
- 4 wezipuni ibhotela unsalted, ihlukaniswe
- Ama-apple amabili aphakathi, ahlutshiwe futhi ahlungwe kancane
- 1 isipuni ukukhanya ushukela brown
- 1 isipuni ushukela oluyimpuphu
Ukulungiselela
1. Preheat i-oven ukuya ku-425F.
2. Hlanganisa amaqanda, ubisi, ufulawa, i-vanilla, usawoti kanye nengxenye yesinamoni esitsheni esiphakathi. Beka eceleni.
3. Hlanganisa isigamu sebhotela enhlokweni ye-iron skillet phezu komlilo ophakathi. Engeza ama-apple tincetu bese ufafaza ushukela omnyama nesinamoni esele. Ukupheka, ukuvuthisa kaningi, kuze kube yilapho ama-apple tincetu eboshwe emanzini athile, cishe amaminithi amane. Dlulisela epuleti.
4. Sula i-skillet nokushisa kuhhavini imizuzu emihlanu kuya kwemi-8 kuze kube yishisa kakhulu.
Engeza ibhotela esele ku-skillet, ubheke ukugqoka phansi kanye nhlangothi.
5. Faka ama-apple tincetu ku-skillet uphinde uthule i-batter phezu.
6. Phindela emuva kuhhavini bese ubhake imizuzu engu-15 kuya kwezingu-20 kuze kube yilapho i-pancake ikhukhumezekile futhi iboniswe nxazonke emaphethelweni futhi isikhungo sisethiwe.
7. Thulisa i-pancake esiphelile nge ushukela oluyimpuphu bese ukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Nakuba ibhotela liphakeme ngamafutha agcwele kanye ne-cholesterol, ngezinye izikhathi usebenzisa ibhotela elincane lingaphakamisa ukunambitheka kwe-recipe. Ekugcineni, ukukhonta okuyi-pancake (1/6 ye-pancake) kuqukethe kuphela amathisipuni amabili ebhotela (cishe ama-Calories angu-70; ama-gram angu-8 amafutha, ama-gramu ama-5 agcwele amafutha; 20 mg we-cholesterol). Uma ufuna ukungena i-bhotela, ungasebenzisa amafutha angathathi hlangothi njengamafutha e-canola. Amafutha e-canola ayi-cholestrol-free, kodwa namanje kunamafutha amaningi, kodwa uhlobo lwamafutha luyaziwa ngokuthi amafutha angenalutho, okuyi-cardioprotective engaphezu kwamafutha agcwele.
Amathiphu wokupheka nokukhonza
Isikhathi sokuwa yisikhathi esihle sokujabulela ama-apula. Thatha umndeni wakho nabangani futhi uthathe uhambo oluya epulazini le-apula lapho ungakhetha khona ama-apula wakho wonyaka. Lena indlela enhle yokusekela amapulazi wendawo futhi ujabule ukuwa emsebenzini wangaphandle.