I-recipe zokupheka zingathi ngathi "zizandla" xa kuziwa ekuphekeni ngesifo sikashukela kodwa, ngokubanzi, izithako ezisisiseko ze-crepe zinyani kakhulu kunye nesifo seswekile-ukutya okufanelekileyo. Konke kuya kweendlela ezilungiselelwe ngayo. Ingumtya ophezulu weshukela kunye nokuzaliswa kwamafutha aphezulu okubeka i-crepes ngaphandle kokuvumelanisa noko kunconywe umntu onesifo sikashukela.
Ukusebenzisa umgubo wokutya okupheleleyo, ubisi obumhlophe, kunye namaqanda abamhlophe kwi-beatpe batter banokwenza i-crepe eyisiseko ibe yimpilweni. Umgubo onobuqhozo obuninzi uqukethe iivithamini, amaminerali kunye nefiber ngaphezu kweentyatyambo zenjongo kunye nobisi obumhlophe kunye namaqanda abamhlophe aphantsi kweekhalori, umthombo weprotheni. Kwakhona kubalulekile ukuba uqaphele ukuba ngenxa yokuba iifumba zenziwe ngepuphu nobisi, ziqukethe i-carbohydrate, ngoko ke nangona xa wenza impilo enempilo kufuneka ubukele isabelo sakho.
Ukusebenzisa i-aromatics, i-anyanisi enjalo kunye negalikhi, kwi-crepes enokwakheka yongeza ukunambitha kunye ne-antioxidants ngaphandle kweoli. Kwaye iziqhamo zonyaka zinoqoqosho kunye nendlela enobumnandi yendalo yokukhanyisa i-sweet crepe filling.
Recipe Crepe Recipe
- 1 indebe ye-ngqolowa yonke
- 1 1/3 iikomityi ze-nonfat ubisi
- 2 abamhlophe abamhlophe beqanda
- 1 iqanda elikhulu leqanda
Hlanganisa zonke izithako kunye nomxube wezandla zombane okanye u-whisk ngesandla ukuze wenze ibhetri.
Sula u-6-intshi skillet nge-spray yokupheka. Ukushisa i-skillet, uze ususe ekushiseni.
Spoon 2 iipunipoyi zibethe kwi-skillet, zikhupha i-skillet ukusasaza i-batter ngokulinganayo. Buyisela i-skillet ukufudumala kunye nombala omninzi we-crepe. Ukuguqula ipenethi kwiphilisi yephepha ukususa i-crepe. Ezi ziyakwenziwa iiyure ezingama-24 ukuya kuma-48 ngaphambi kwexesha kwaye zifrijini kuze kube yimfuneko.
Yenza i-Crepi eziyisisiseko ezi-16
I-nutribites per crepe: 45 iikhalori, i-7 grams yehydrihydrate, i-0.4 yegram yeoli
Inkukhu kunye neSipinashi Crepes
- Iipunipoyi ezi-2 zityiweyo
- 1 i-clove garlic, ichithwe
- 1 1/4 iikomityi ze-nonfat ubisi
- 1 isipuni se cornstarch
- I-Pinch of nutmeg
- Iipuniwe ezi-2 ezigayiweyo ze-Parmesan
- 1 isipuni esomileyo iwayini elimhlophe
- 1 inkomishi ebisiweyo kunye nenkukhu ekhuniweyo
- Iipakethi ezi-1 zityinwe ngesipinashi eselisiwe, zinyanzeliswe kwaye zixutywe
- 4 iziseko ezisisiseko
Ukupheka anyanisi kunye negalikhi kwi-skillet etyutywe nge-nonfat yokupheka. Hlanganisa ubisi kunye ne-cornstarch kwaye ungeze kwipuphu. Pheka uze udibanise kwaye uqhube, uvuselele rhoqo. Yongeza i-nutmeg, ushizi, newayini. Gcina kuze kube yilapho ushibilikile. Susa 1/3 ye-sauce uze ubeke eceleni.
Hlanganisa inkukhu, isipinashi, kwaye ugcine i-1/3 indebe ye-sauce. Sasaza i-1/2 indebe yokuzalisa ngaphaya kwecala elingenalusizo nganye. Roll kwaye ubeke umgca wecala phantsi kwi skillet. I-sauce eseleyo phezu kwe-crepes, i-skillet i-cover, upheke ukushisa okuphantsi kuze kube yilapho isuphu iqala ukuqhuma.
I-nutrients per crepe: 150 iikhalori, i-17 gram ye-carbohydrate, i-2.5 gram yeoli
ICreamy Blueberry Crepes
- I-1/2 indebe encinci ye-ricotta ushizi
- I-1/2 indebe 1% i-cottage shiese
- Isipuni 1
- I-1/4 ithisipuni yerayisi yemononi
- 1/4 ithisipuni isinamoni
- 1 1/2 iikomityi ezintsha zeblueberries
- 4 iziseko ezisisiseko
I-riquotta ye-Whip kunye ne-cottage cheese imizuzu emibili ukuya kweyesithathu ngomxube wombane. Yongeza izithako eziseleyo, ngaphandle kwamajikijolo kunye nama-crepes.
Uluhlu 30 imizuzwana. Ngoku, phatha ngobumnandi kwiijikijolo. Spoon ixabiso lokuzalisa kwi-crepe nganye. Roll crepe ekuzaliseni nasekusebenzeni.
I-nutrients per crepe: 125 iikhalori, i-18 gram ye-carbohydrate, i-1 gram yeoli
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