Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 161
Amafutha - 13g
I- Carbs - 9g
Amaprotheni - 4g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-10 , Pheka iminithi engu-10
Izinkonzo 6 (1 1/4 izindebe ngayinye)
I-Miso iphezulu amaprotheni, i-fiber, i- iron , ne-magnesium, futhi inganciphisa ingozi yomdlavuza kanye nesifo sohlangothi. Hlanganisa ukuthi nge-fat fat-ne-protein ecebile ye- peanut butter kanye ne-high fiber popcorn, futhi une-nutrient-dens and snack snack. Ukuqhaqhazela kwenye yale nyoka ngesikhathi sobusuku be-movie kuzokwanelisa ngaphandle kokwenza ube nomuzwa ogcwele kakhulu kusuka ebhokisini, popcorn usawoti.
Izithako
- Izipuni eziyi-3 zamafutha we-canola, kanye ne-1/2 kuya 1 ithisipuni eyengeziwe uma kudingeka ukukhulula i-peanut-miso sauce
- 1/3 indebe yama-popcorn amangqamuzana
- 1/4 indebe ibhotela
- 1/2 ithisipuni miso emhlophe unamathele
- 1/8 isipuni sikasawoti
Ukulungiselela
1. Ukushisa amafutha embizeni enkulu ngokushisa okuphezulu.
2. Uma amafutha ashisa, shiya ama-popcorn kernels amathathu noma amane.
3. Uma ama-pern pop, engeza wonke ama-popcorn kernels kusendlalelo. Vala imbiza, susa ekushiseni, bese ubala imizuzwana engu-30. Lesi sinyathelo sivumela zonke ezinye izinhlamvu ukuba zifinyelele ekushiseni okuseduze ukuze kuthi uma zibuyiselwa ekushiseni, zonke zizungeze ngesikhathi esifanayo.
4. Ngemva kwamasekhondi angu-30, buyisa imbiza eboshiwe ekushiseni.
I-popcorn kufanele iqale ivele kancane kancane bese iyashesha futhi ikhala. Uma sekuvela, phala ngobumnene imbiza. Zama ukugcina i-lid kancane ajar ukuze uvumele isivinini esingaphezulu. Uma sekuphuma kancane emuva (imizuzwana embalwa phakathi kwama-pops), susa i-pan kusukela ekushiseni bese ususa isembozo.
5. Ukwenza i-miso ingxube yebhantshi ye-peanut: Hlanganisa ibhotela le-peanut, i-miso nosawoti epanini elincane bese ushisa ngokushisa okuphansi, ugqugquzela njalo, kuze kube yilapho ingxube iyancibilika kancane futhi idonsa, cishe imizuzu emihlanu. Uma ingxube yakho iqinile futhi ingancibiliki (lokhu kungenzeka ngekwesibhakabhaka se-peanut onayo ekhaya), engeza i-1/2 kuya 1 ithisipuni yamafutha e-canola engeziwe bese uqhubeka nokugubha. * Ungakwazi futhi ukwenza lokhu ku-microwave: gubungela ndawonye ibhotela le-peanut, i-miso, nosawoti esitsheni esiphephile se-microwave nokushisa imizuzwana engu-15, ugxumeke, bese uqhubeka nomunye imizuzwana engu-10 kuya kwemi-15 kuze kube yilapho inhlanganisela ifana nokuvumelana.
6. Faka umxube we-miso i-peanut butter on the popcorn, ubeke isembozo ebhodweni, uphinde ugudle ubhodlela kuze kube yilapho inhlanganisela isatshalaliswa ngokulinganayo phezu kwama-popcorn kernels. Lahla endishini bese ujabulela.
Ukuhlukahluka Kwesithako kanye Nokusekela
Zama ama-nut butter ahlukene esikhundleni sebhokisi le-peanut ukuze uthole ukunambitheka kwe-flavour.
I-almond ibhotela inama-kilojoule afanayo, i-fibre kancane, iphrotheni encane, iphinde ibe ne-calcium ephakeme kunebhokisi le-peanut.
Yenza lokhu kudla ngokwakho ngokufaka ama-grinds ambalwa we-pepper omnyama, i-pinch ye-chili powder, noma isipuni sembewu ye-chia kumxube we-miso we-bhotela ibhotela. Izinhlamvu ze-Chia ziphezulu fiber, i- omega-3 fatty acids , i-calcium, i-magnesium, i-manganese ne-phosphorus. Lezi zimbewu ezincane, ezikhukhulayo nazo ziphezulu kuma-antioxidants futhi zingasiza ukunciphisa ingozi yomdlavuza, isifo senhliziyo, kanye nohlobo lwesifo sikashukela sesi-2.
Amathiphu wokupheka nokukhonza
Lena iresiphi ejabulisayo neyingqayizivele yokukhonza eholidini leholide. Vele kabili noma kathathu izilinganiso bese wabelana nezivakashi zakho! Uma uzizwa ngeholide, hamba ibhasikidi elikhulu nge-napkin yendwangu ebalabala bese ukhonza ama-popcorn kuwo ukuze uthole ukudla okumemezayo nokumangalisa. Ama-Leftovers azohlala esitsheni esingazimele endaweni yokushisa kwamahhala izinsuku ezingu-2.