Izindebe zokugqoka izitshalo

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 117

Amafutha - 7g

I-Carbs - 12g

Amaprotheni - 3g

Isikhathi esiphelele 50 iminithi
Prep 20 min , Cook 30 min
Izinkonzo 12

Izingxenye ezithintekayo zokugxila okunamandla ziwubufakazi bokuthi ungathola into enhle kakhulu, kodwa ingaba yini into efana nokugxila okunempilo?

Khonza lokhu iresiphi yemifino yokugqoka imifino ngesikhathi sakho seholide esilandelayo. Izivakashi zakho ngeke zilahleke wonke amafutha nama-kilojoule-cishe ngeke azibone. I-pumpkin puree ineza umbala omuhle nesinambitheko, kanye nokusiza ukugcina ingxenye ngayinye ephelele ekhonzayo evela ekumeni. Ibuye isinike le dish isidlo sokulwa nokuvuvukala.

Izithako

• 4 wezipuni ibhotela ezingenalutho
• 2 wezipuni amafutha omnqumo
• ½ anyanisi omkhulu, oqoshiwe
• ¼ indebe isilimo esidliwayo esinamagatsha anamanzi, oqoshiwe
• 2 wezipuni fresh sage, oqoshiwe
• 1 isipuni esomile amaqabunga e-thyme
• ½ ithisipuni usawoti oshelelayo
• I-¼ isipuni esisha emnyama
• ½ inkomishi yamathinini enziwe ekheni
• 4 izinkomishi ngosuku isinkwa esidala, okusanhlamvu okuphelele, cubed
• 1 ½ izinkomishi umhluzi low-sodium yemifino

Ukulungiselela

1. Hlangisa i-oven ukuya ku-350F.
2. Sula i-pan-cup ye-12 ye-muffin ngokupheka uphefu bese ubeka eceleni.
3. Faka umnqumo ne-bhotela ku-medium skillet phezu komlilo ophakathi.
4. Engeza anyanisi, isilimo esidliwayo esinamagatsha anamanzi, isilwane, ne-thyme; inkathi ngosawoti kanye nopelepele bese usuka imizuzu engu-3 ukuya kwemihlanu, kuze kube u-anyanisi esethenda.
5. Vumela ukupholisa imizuzu emihlanu bese udlulisela esitsheni esikhulu ngezinkwa zezinkwa kanye neqoma.
6. Engeza 2/3 emhluzeni wemifino bese uhlangana kahle.
7. Qhubeka ukwengeza umhluzi ngaphezulu ngezinyathelo ezincane kuze kufakwe konke.

1. Ingxube ye-sipuni ibe yi-muffin izindebe kanye ne-cover pan ne-aluminium foil.
2. Beka kuhhavini bese ubhake imizuzu engu-15.
3. Susa u-foil bese ubhaka ukuze uthole imizuzu engu-15 eyengeziwe noma kuze kube yizinhlayiya zibe mnandi wegolide.
4. Vumela ukupholisa okungenani imizuzu engu-10 ngaphambi kokukhonza.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ukuze wenze le recipe-free-recipe, sebenzisa tincetu ezigwetshiwe zesinkwa esingenayo i-gluten.

Amathiphu wokupheka nokukhonza

Le recipe yenza ama-servings ahlukaniswe ngokugcwele ukuze kube lula ukugcina ama-calories namafutha ngaphansi kokulawula. Ukuze uthole amaphuzu e-prep elula, lungiselela ingxube yokugxilisa ngaphambi kwesikhathi bese ubhaka ngaphambi nje kokukhonza.

Uma usalokhu ungasese we-pumpkin ehlanzekile, usetshenziswe ngendlela engalindelekile.