Nkhumba zonse zimatenga nthawi yaitali kuti zidye kuposa ufa wonyezimira. Ali ndi chiwerengero chochepa cha glycemic index, chomwe kwenikweni chimatanthauza kuti amathandizira kuthetsa njala nthawi yayitali.
Ngakhale simukufuna kudya zakudya zabwino, tirigu wonse wa tirigu wa empanadas uli ndi zakudya zokoma / zokoma. Ndipo sichitikamo batala, kotero mtandawo uli ndi flaky ndi wolemera, ndipo umapangika kukhala wokongola empanadas. Gwiritsani ntchito mmalo mwa chikhomo cha chikhalidwe cha mtundu uliwonse wa empanada. Amagwiranso ntchito bwino kwa pasteles ndi tarts.Chimene Mufuna
- 1 chikho ufa (tirigu wonse)
- 1 kapu ufa (ufa wa keke, kapena nthawi zonse cholinga)
- Supuni 3/4 mchere
- Supuni 2 shuga
- 2/3 makapu batala (ozizira)
- Supuni 2 zokoma kirimu
- 1 / 4-1 / 3 chikho buttermilk
Momwe Mungapangire Izo
- Ikani ufa wonse wa tirigu, ufa wa mkate (kapena ufa wonse), shuga, ndi mchere mu mbale yamkati ndi whisk bwino.
- Dulani batala muzidutswa tating'ono ndikuwonjezera ufa. Gwiritsani ntchito zala zanu kapena wodula mchenga kuti muchepetse batala wozizira mpaka ufawo ukhale wochepa wa nandolo.
- Gwiritsani ntchito mphanda kuti mukhale whisk mwamsanga mu kirimu wowawasa komanso 1/4 chikho batala mpaka mutakhala ndi mtanda. Onjezerani mafuta pang'ono ngati mtanda sukubwera palimodzi. Tembenuzani mtanda kunja pa peyala ndi kuwerama nthawi zingapo, kuzipukuta pa iwoeni, mpaka mutangosakaniza. (onjezerani ufa wochuluka ngati uli wokonzeka kwambiri).
- Manga mtanda mu pulasitiki ndi kukanikiza mu disk. Ikani mu firiji kuti mubwerere kwa ola limodzi musanatulutse. Mkaka ukhoza kusungidwa chilled kwa masiku awiri, kapena kuzizira kwa miyezi 1-2. Amapanga mtanda wokwanira kwa 8 mapepala akuluakulu a empanadas.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 254 |
| Mafuta Onse | 19 g |
| Mafuta okhuta | 11 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 44 mg |
| Sodium | 366 mg |
| Zakudya | 18 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 3 g |