Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 153
Fat - 3g
I- Carbs - 22g
Amaprotheni - 11g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 4 (ama-pancake amathathu ngamunye)
Amapancake yizinsuku eziningi zokudla kwasekuseni kwabaningi, kodwa inguqulo yendabuko eyenziwe ngefulawa omhlophe nebhotela ibhiya okuningi okufunayo ngokudla, ikakhulukazi uma igcwele isiraphu ye-sugacake isiraphu.
Amapancake ngokuvamile aneeprotheni noma i- fiber encane kakhulu, ekushiya ku-carb-coma bese elambile ngemva kwalokho. Ngokuvamile zilayishwe ukubonga kwe- sodium ngokubhaka i-baking soda ne-baking powder, nge-boxes mixes evala ngezinga eliphezulu nakakhulu.
Uma uzama ukudla okunempilo encane, usengajabulela isidlo sasekuseni se-pancake ngeviki kanye nale recipe ye-greek yogurt blender pancakes. Zenziwe ngama-oats, ufulawa ogcwele ukolweni, kanye ne-yogurt yamaGreki ukuze kube nenhlanganisela yokugcwalisa amaprotheni ne-fiber. Baphinde basebenzise kuphela inani elincane le-powder baking kanye ne-baking soda ukuze banqume kwi-sodium .
Ingxenye engcono kakhulu ukuthi ilula kakhulu ukwenza. Vele uhlanganise zonke izithako ku-blender futhi uyingxenye emaphaketheni! Kulula njengokungathi ukuxuba ibhokisi, kodwa ngendlela enomsoco.
Izithako
- 1/2 indebe eqoshiwe
- 1/2 indebe emhlophe ufulawa ogcwele ukolweni
- 1 ithisipuni i-baking powder
- Amaqanda amabili amakhulu
- 1 ithisipuni i-vanilla isuswa
- 1 inkomishi ye-yogurt engavumelekile yamaGreki
- 1/4 inkomishi ubisi lwe-almond noma ubisi olukhethile
Ukulungiselela
- Beka zonke izithako ku-blender ephezulu ene-powered futhi uhlanganise kuze kube bushelelezi.
- Lungisa i-griddle ye-pancake noma i-nonstick skillet ibe ngu-350F. Thepha i-1/4 inkomishi ye-batter ebusweni obushisayo kwi-pancake ngayinye. Vumela ukupheka kuze kube yi-bubbles eqala ukuvela phezulu, cishe amaminithi angu-1 kuya kwangu-2, bese ufaka bese uqhubeka ukupheka uze uyenze, omunye umzuzu. Phinda nge-batter esele.
- Khonza amajikijolo amasha kanye ne-drizzle uju noma isiraphu yangempela ye-maple.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ungayithola, sebenzisa i-powder yokubhaka encane-ye-sodium. Ingatholakala endaweni yokubhaka yezitolo eziningi zokudla.
Ukuze wenze ama-pancake aluhlaza okwesibhakabhaka ama- antioxidants engeziwe , shiya ama-blueberries amasha ngokuqondile ku-batter ngemuva kokuthi uwuthulule ku-griddle. Noma, sebenzisa noma yiziphi ezinye izithelo noma amantongomane ngokuhlukahluka okumnandi.
Amathiphu wokupheka nokukhonza
Dlulisa ukudla kanye nezithelo ezintsha kanye neqanda eliqhekeziwe ukuze uthole amaprotheni amaningi kanye nesidlo sasekuseni okulinganiselayo.
Ama-pancake engeziwe angenziwa efriziwe esikhwameni se-zip esiphezulu se-efrijini futhi avuselelwe kamuva ukuze kube lula ngama-breakfasts ngosuku lwesonto.
Ukuze ugcine ushukela uhlolwe, sebenzisa lezi phakheji ngezithelo ezintsha futhi ubuke inani le-silephu yama-maple noma uju oyisebenzisayo. Zama ukunamathela isipuni 1.