Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 78
Fat - 3g
I-Carbs - 10g
Amaprotheni - 4g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-25
Izinkonzo 6 (1/4 indebe ngayinye)
Ingabe usuqedile isiphuzo futhi uzizwa ulambile imizuzu engama-30 kamuva? Ukwengeza amaprotheni kanye ne-fibre kumiso wakho wokudla okudlayo kuzokusiza ukuthi uhlale ugcwele futhi unamandla isikhathi eside. Ukudla okunamnandi okunamnandi, njengama-potato chips nama-pretzels, abakuthola lezi zakhi futhi ngokuvamile baphezulu kakhulu kwi- sodium . Ama-chickpeas aphuziwe ama-Crispy yindlela elula yokusiza ukwanelisa izifiso zakho ezimbi ngaphandle kosawoti kanye nokudla okunomsoco okuningi. Lezi zinkukhu eziphuziwe zikhishwa ngamakha amaqanda, ama-harissa aphunga kanye namafutha ompeyinti amaningi anambitheka kakhulu.
Izithako
- 1 ingaba (15 o unces) ayikho eyengeziwe yesikhumba se- chickpeas , idliwe futhi ihlanjululwe
- 2 amathisipuni amafutha ka-peanut
- 3 amathisipuni ama-harissa okuphuza
Ukulungiselela
- Ihhavini lokushisa ku-400F. Tshayela ishidi lokubhaka ngesikhumba.
Ama-chickpeas anomile ngamathawula wephepha kanye nawe. Engeza ama-chickpeas esitsheni bese uphonswa ngamafutha ka-peanut. Spread ngokulinganayo phezu kwebhasi lokubhaka kusendlalelo olulodwa.
Ama-chickpeas okugcoba amaminithi angu-20 kuya kwangu-25 noma kuze kube yi-crispy. Susa kusuka kuhhavini bese ubeka izinkukhu emuva kwesitsha.
Gcoba nge-harissa yokuvuthwa kuze kube yilapho imbozwe ngokulinganayo. Phinda ubuyele ebhodini lokubhaka ukuze uphole.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ungenayo i-peanut oyela, sebenzisa umnqumo, i-avocado noma i-canola.
Ungakwazi ukupaka lezi zinkukhu ngokunye okunye okukhethayo, kodwa ukhethe izinongo ezingenaso usawoti ongeziwe ukuze uzigcine unobungane begazi.
Amathiphu wokupheka nokukhonza
Ama-chickpeas anomile kanye nokusemandleni akho ukuze ubasize bathole i-crispy.
Zingenziwa esikhathini esingaphambili futhi zihlelwe ngaphambilini ngeSonto ukukunikeza ukudla okunezinsuku eziyisikhombisa zokudla okunampilo ukuze kube khona. Ungabuye wengeze lezi zinkukhu kuma-saladi kanye nesobho njengengxenye ye-croutons.