Zakudya Zofunikira (potumikira)
Malori - 141
Mafuta - 9g
Carbs - 16g
Mapuloteni - 1g
Nthawi Yonse 40 min
Konzani 25 min , Cook 15 min
Mapemphero 16 (triangles 2)
Kodi mipiringidzo ya mini granola kapena cookies? Mukusankha, koma chirichonse chimene mumachitcha kuti kulawa, kumapanga chakudya chokwanira kapena kumwa-tiyi ndi tiyi kapena khofi.
Buluu wofiira ndi mtedza wothira kumapanga chisangalalo chachikulu. Mava a chimanga ndi chogwiritsira ntchito chokonzekera kwambiri, chomwe chakhala chikugwiritsidwa ntchito kuyambira m'ma 1800. Ndi pafupifupi shuga yoyera, choncho amaonedwa kuti ndi abwino kwa zakudya zochepa za FODMAP.
Zosakaniza
- ½ chikho cha pecan halves
- ½ batala wa chikho
- ¼ chikho kuwala kuwala chimanga madzi
- ½ chikho chodzaza shuga wofiirira
- 1/8 supuni ya supuni mchere
- Supuni ya 1 vanila
- Zakhika 2 ½ zophimba oat
Kukonzekera
- Sakanizani uvuni ku 350F. Lembani chinayi 8- ndi mbale yophika 8 masentimita ndi zikopa (osati mafuta oyenera), kapena mzere ndi zojambulazo zopaka mafuta ndi kuziika pambali.
- Ikani pecans pa pepala lophika ndi toast pakati pa uvuni mpaka 1 kapena 2 mithunzi imakhala yofiira, mphindi 7 mpaka 9, kuyambitsa kamodzi mphindi 4. Samalani mosamala kuti mupewe kuyaka. Chotsani mu uvuni, kutsanulira mu mbale yaing'ono ndi malo amtengo mufirizi kuti azizizira mpaka atha kusamalidwa bwino. Akakhala ozizira, amawombankhanso ma pecans.
- Papepala lachikwama cha 2-quart pa sing'anga-kutentha kwambiri, sungunulani batala pamene mukuwombera poto nthawi. Sinthani kutentha kuti mupitirize kuphulika mpaka mabuzi atembenuke mtundu wa golide wowala kwambiri ndipo batala wothira pansi umayamba kufiira, 3 mpaka 4 mphindi. Pitirizani kuphika ndi kuyendetsa poto mpaka mafuta otsekemera pansi pa chithovu amatembenuza mkuwa, 2 mpaka 3 mphindi. Chotsani poto kuchokera kutentha ndi kusunthira mu chimanga madzi mpaka atasungunuka. Onetsetsani shuga wofiira ndi mchere ndikubwerera kutentha. Wiritsani kwa mphindi imodzi. Chotsani poto kutentha kachiwiri ndi kusonkhezera mu vanila.
- Onjezerani oats ndi pecans ku phula ndi kusonkhezera kuvala. Thirani osakaniza mu okonzeka kuphika mbale ndi kufalitsa mofanana. Ikani pepala lachikopa kapena zojambula zophika mafuta pamwamba pa oats ndi kukanikiza mwamphamvu dzanja lanu kuti mukhale pansi, kumvetsera mbali ndi mbali. Gwiritsani ntchito chisamaliro: chisakanizocho chikutentha kwambiri. Kuphika pakati pa uvuni mpaka m'mphepete kutembenukira ku golide bulauni, 13 mpaka 15 mphindi.
- Chotsani mu uvuni ndikukhala pamalo ozizira kwa mphindi 15. Chotsani botani lonse poto ponyamula pamphepete mwa pepala la zikopa ndikuyiyika pa bolodi. Mukakhala otentha, gwiritsani ntchito mpeni waukulu wakuphika kuti mudule mipiringidzo mu malo 16. Dulani mzere uliwonse mu ma triangles (1 3/4 x 1 3/4 x 2 1/2-inch) kupanga zidutswa 32. Kuzizira kwathunthu, ndiye sungani mu chidebe chotsitsimula.
Kusiyanasiyana ndi Kusintha
Gwiritsani ntchito madzi a mpunga wofiira m'malo mwa madzi a chimanga.
Kupanga mafutawa a gluten, ogulidwa opanda mafuta a gluten .
Malangizo Ophika ndi Kutumikira
Mbewu ya chimanga yomwe imatchulidwa mu njirayi ndi "kuwala" mosiyana ndi mdima, osati "lite" monga mwa kuchepetsa-kalori. Lembani mankhwalawa mosamala kuti mupeze omwe ali ndi madzi okhawo a chimanga, mchere, ndi vanila.
Nkhuta zowonjezera zowonjezera zokoma, zokometsera ndi mafuta wathanzi kwa saladi, yogurt, ufa wotentha, kapena katundu wophika ndi kupanga zokometsera zazikulu. Bwanji osasakaniza thumba lonse panthawi imodzi? Sungani mtedza wambiri mu chidebe chotsitsimutsa mu firiji kapena mufiriji.