Mphuno Yopatsa Mavitamini: Zakudya Zabwino za Apple

Zakudya Zofunikira (potumikira)

Zikhala - 197

Mafuta - 10g

Carbs - 28g

Mapuloteni - 2g

Nthawi Yonse 55 min
Konzani 25 min , Cook 30 min
Mapemphero 6

Chophimba chophika cha apulochi chimapatsa mlingo wathanzi wa zipatso ndi mafuta ochepa komanso ochepa kwambiri poyerekeza ndi miyambo. Ngakhale maphikidwe achikhalidwe amagwiritsira ntchito mafuta ambiri ndipo amawonjezera makilogalamu okwana 500 pothandizira, tsamba ili limalowa mkati osachepera 200. Kuwala kwake kumakhala kosavuta ngati mukumva kupweteketsa mtima ndipo mukufunabe kukwaniritsa dzino lanu lokoma.

Zosakaniza

• 4 maapulo apakati, osungunuka, osungidwa ndi odulidwa
• Supuni 1 ya cornstarch
• Supuni 1 pansi sinamoni
• ½ ndimu, juiced
• ¼ supuni ya mandimu mandimu, mwatsopano grated
• Supuni 2 supuni ya shuga
• Supuni 3 ozizira, batala wosatulutsidwa, opangidwa muzidutswa tating'ono ting'ono
• Supuni 2 zophika zonse
• Zakudya za ophika zophika ½
• Supuni 2 zowonjezera shuga wofiira, wodzaza
• ½ supuni ya supuni yamchere yosakaniza
• 1/3 chikho chodulidwa walnuts
• Supuni 6 peresenti 100% ya apulo

Kukonzekera

1. Chotsani uvuni ku 350F.
2. Dulani mawotchi asanu ndi awiri (5-ounce) ndi kuphika kutsulo ndikuyika pa pepala lophika lomwe liri ndi pepala lolemba.
3. Mu mbale yosakanikirana, phatikiza maapulo, chimanga, sinamoni, madzi a mandimu, zitsamba za mandimu, ndi shuga.
4. Ponyani bwino ndikuyika pambali kwa mphindi khumi.
5. Mu mbale yina, kuphatikiza batala, ufa, oats, shuga wofiirira, mchere, ndi walnuts; Sakanizani bwino kuti muphatikize.
6. Apulo ya supuni osakaniza mofanana kuti akonze mapepala, kenako aziwaza ndi topping.

1. Pamwamba aliyense amatumikira ndi supuni ya madzi apulo.
2. Ikani mu uvuni ndi kuphika kwa mphindi 30 kapena mpaka golidi ndi kupukusa.
3. Chotsani mu uvuni ndi kulola kuti muzizizira pang'ono musanayambe kutumikira.

Zosakaniza Zosakaniza ndi Zobwereza

Yesani njira iyi yokhala ndi zipatso kapena zipatso zamapichesi mmalo mwa maapulo. Mudzapeza kuchuluka kwa kutentha kwa antioxidants ndikukhalabe ndi ubwino wambiri.

M'malo mwa walnuts, onjezerani pecans ndi odulidwa, amondi amtengo wapatali, kapena pistachios. Kuti mudziwe zambiri za zonunkhira, onjezerani 1/2 supuni ya tiyi ya makamera ku topping.

Malangizo Ophika ndi Kutumikira

M'malo mwa zikopa zazingwezi mukhoza kupanga mtanda waukulu wa apulo uyu mu mbale ya ophika yokwana 8x8.

Zingamveke ngati zopanda pake, koma musalowe madzi a apulo. Amaphatikizapo kukoma ndipo amalepheretsa kuzimitsa.