Le iresiphi eyisisekelo yama-crêpes amafutha aphansi alula ukwenza ngobisi obungenayo i-nonfat, iqanda elilodwa kuphela, futhi akukho nhlobo ibhotela. Yidla ngoshukela omncane we-confectioners kanye ne-lemonze ye-lemon, noma ubeke phezulu ngezithako ezincane ezinjenge-yogurt nezithelo bese uzigcoba ngaphambi kokujabulela.
Ukudla okunomsoco nge-Crêpe: ama-calories angu-57, ama-kilojoule angu-8 avela kumanoni, i-0.9 g fat fat (ihlala 0.3), i-35 mg ye-cholesterol, i-122 mg ye-sodium, i-9.3 g i-carbohydrate, i-0.3 g fiber, i-3 g amaprotheni
Okuzokwenza
- 1/2 indebe yonke ufulawa wenjongo
- 1/4 ithisipuni usawoti
- 1 iqanda elikhulu (elishaywa kancane)
- 2/3 indebe nonfat ubisi
Indlela Yokwenza
- Ufulawa we-spoon ngobunono ube indebe yokulinganisa kanye nezinga ngemuva kommese.
- Beka ufulawa nosawoti esitsheni esiphakathi bese ugoqa nge-whisk ngesandla.
- Yenza kahle phakathi nenhlanganisela yefulawa bese wengeza iqanda. Hamba amaqanda nofulawa ngenkathi ushela ubisi esikebheni, uvuselela kahle ukuhlanganisa. I-batter kufanele ibe mahhala. Vumela ume imizuzu emi-5.
- Sula isikhwama se-non-skillet sonstick nge- non-shock spray spray . Ukushisa i-skillet phezulu phezulu.
- Engeza indebe ye-1/4 ye-batter ku-skillet eshisayo kanye ne-swirl eduze ne-pan ukumboza okungaphezulu kwe-skillet ngangokunokwenzeka. Njengoba imiphetho ipheka, sebenzisa i-spatula ukuphakamisa emaphethelweni e-crêpe.
- Ngemuva kwemizuzu engu-1, flip i-crêpe phezu bese upheka amanye amasekhondi angu-30. Dlulisela epuleti bese uqala kuze kube sekupheleni. Lokhu kufanele kuveze cishe ama-crêpes angu-6, ngakho-ke ukhonza u-2 noma u-3.
- Jabulela ngokufafaza ushukela wezinambuzane kanye nokucindezela kwelamula, noma sebenzisa i-crêpes njengesizinda sokugcwalisa ukhula.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 283 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 153 mg |
| I-sodium | I-1,187 mg |
| Ama-carbohydrate | 34 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 22 g |