Zakudya Zofunikira (potumikira)
Malori - 234
Mafuta - 0g
Carbs - 48g
Mapuloteni - 14g
Nthawi Yonse Mphindi 35
Konzani mphindi 15 , Cook 20 min
Mapemphero 4 (1 peyala + yogurt ya 1/2 kapu iliyonse)
Kuchita poyesa ndi mawu omwe amatanthawuza kusungunuka bwino, ndi kubwezera mapeyala ndi njira yabwino yosungira nyengo. Madzi ophwanyika amapangidwa kuchokera ku kusakaniza madzi, uchi, ndi ginger, zomwe zimawombera thupi.
Ginger ndi mankhwala wamba omwe amathandiza kuchepetsa zizindikiro za nkhanza ndi matenda osokoneza bongo, ndipo kukometsera kokometsera kumakwaniritsa ubwino wa uchi. Njuchi zimapanga uchi kuchokera mu timadzi tokoma, ndipo mtundu wa zomera ukhoza kugwira ntchito mu mtundu ndi antioxidant okhutira uchi.
Kawirikawiri, uchi amadziwika kuti ali ndi antioxidant, antimicrobial, ndi zotonthoza katundu, ndipo amagwiritsidwa ntchito ngati mankhwala. Yesetsani kugula uchi ku msika wanu wa alimi kuti mupeze zosiyanasiyana zomwe zimapangidwa kuchokera ku zomera zomwe zimapezeka kudera limene mumakhala. Uchi wofiira wa m'deralo ukhozanso kuthandizira kuchepetsa kupweteka.
Zosakaniza
- 4 mapeyala apamwamba omwe amawoneka bwino
- 4 makapu madzi
- 3/4 chikho uchi
- Mphindi watsopano wa 1/2-inch watsopano, wothira ndi sliced
- Makapu awiri amveke mafuta otsika a Greek yog yogurt
- Supuni 4 zowonongeka peyala poaching madzi
- 1/2 supuni ya supuni ya vanila
Kukonzekera
1. Mu lalikulu saucepan, kutenthetsa madzi ndi uchi mpaka kutenthetsa ndi uchi kumasungunuka.
2. Onjezerani magawo a ginger.
3. Onjezerani mapeyala pamadzi ndi kuwaphimba ndi pepala lokhala ndi zikopa zazing'ono. Pangani mzere wolemba zikopa, tenga pepala lalikulu kapena pepala lopangidwa ndi zikopa ndipo pindani katatu. Gwiritsani mfundoyi pozungulira pakati pa mphika umene mukugwiritsira ntchito ndikuchepetsani pepala lowonjezera kotero kuti bwalolo lizizungulira mozungulira mphikawo.
Dulani dzenje pakati pa bwalolo kuti mulole nthunzi ina kuthawa poika.
4. Sungani mapeyala pa otsika kwambiri mpaka mutaphika, mphindi 15 mpaka 25.
5. Chotsani kutentha ndi kulola mapeyala azizizira mu madzi awo.
6. Kupanga yogurt: Gwiritsani pamodzi yogiti yosalala, peyala yotsekula poaching madzi ndi chotsitsa cha vanilla.
7. Tumikizani mapeyala otenthetsa kapena kutentha ndi kutentha kwa spoonful ya yogurt.
Zosakaniza Zosakaniza ndi Zobwereza
Kuwonjezera pa ginger, mungathe kuwonjezera ndodo ya sinamoni, nkhono zakuda, nyerere ya vanilla, cloves lonse, kapena rind ya mandimu ku madzi osungira madzi. Zonsezi zowonjezera zonunkhira ndi zakununkhira popanda kuwonjezera zikho zina zina.
Kuti musasinthe mbale yodalirika, perekani mapewa ena odulidwa pamwamba pa yogurt kuti muwonjezere mafuta ambiri komanso mapuloteni.
Malangizo Ophika ndi Kutumikira
Gwiritsani ntchito mwamphamvu, pafupifupi mapeyala omwe ali pansi pano. Izi ziwathandiza kuti apitirize kukhala mawonekedwe pamene akuwombera mumadzi otentha.
Kodi muli ndi poaching madzi owonjezera? Gwiritsani ntchito kukometsera yogurt kapena oatmeal, kapena kusonkhezerani tizilombo tating'ono mu teyi yotentha kuti muonjezere kukoma ndi kukhudza.
Kutumikira poached mapeyala ofunda kapena firiji ndi chigriki Chigriki yogurt chokoma ndi owonjezera poaching madzi ndi vanila Tingafinye.