Chinsinsi chachikulu cha ma crêpes a mafuta ochepa ndi osavuta kupanga ndi mkaka wa nonfat, dzira limodzi lokha, komanso palibe bata. Idyani ndi shuga pang'ono a ophika komanso aperekere a mandimu, kapena apange pamwamba pa mafuta ochepa monga yogurt ndi zipatso ndi kuwapukusa asanawasangalale.
Zolemba Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zamtengo Wapatali
Chimene Mufuna
- 1/2 kapu ufa wokhala ndi cholinga
- 1/4 supuni ya supuni mchere
- Dzira lalikulu 1 (mopepuka kumenyedwa)
- 2/3 chikho cha milkless nonfat
Momwe Mungapangire Izo
- Ufa wa supuni wabwino mu chikho choyezera ndi mlingo ndi kumbuyo kwa mpeni.
- Ikani ufa ndi mchere muchitini chamkati ndikusuntha ndi whisk dzanja.
- Pangani chitsime pakati pa ufa osakaniza ndi kuwonjezera dzira. Whisk dzira ndi ufa pamene mukutsanulira mkaka mu mbale, kuyambitsa bwino kuti muziphatikizana. Mbalameyo iyenera kukhala yopanda mabala. Tiyeni tiime kwa mphindi zisanu.
- Sipani skillet yamasentimita asanu ndi awiri osakanikirana ndi kupopera kosaphika . Kutentha skillet pa sing'anga mkulu.
- Onjezerani 1/4 chikho cha batter ku skillet yotentha ndikukwera mozungulira poto kuti muphimbe pansi pa skillet momwe mungathere. Pamene m'mphepete yophika, gwiritsani ntchito spatula kukweza m'mphepete mwa crêpe.
- Pambuyo pa mphindi imodzi, fikani pa crêpe ndi kuphika kwa masekondi 30. Tumizani ku mbale ndikuyambirani mpaka batter itatha. Izi ziyenera kuperekera pafupifupi 6 ma crêpes, kotero mwina amatumikira 2 kapena 3.
- Sangalalani ndi kukonkha shuga wa confectioners ndi finyani ya mandimu, kapena gwiritsani ntchito crêpes monga maziko a fruity filling.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 283 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 153 mg |
| Sodium | 1,187 mg |
| Zakudya | 34 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 22 g |