Uma ujabulela ukunambitheka kwendabuko yesinkwa emgqeni wakho we-empanada, le recipe kungenzeka ukuthi ingabi kuwe. Kodwa i-yogurt inomsebenzi onengqondo njengokungena esikhundleni sesinqumelo (noma ukunciphisa imifino) lapha, futhi kusiza ukwehlisa inani lekhalori ngesigamu. Inhlama ngeke ibe njengenhlama ye-empanada, kodwa inokuthambisa ithenda kanye ne-tang, futhi inhle kakhulu uma ama-empanadas sele ehlile ekamelweni lokushisa.
Ngiphakamise lezi zithako zibe wokubala i-recipe ikhalori ye-intanethi futhi ngiqhathanisa nemiphumela yokuthola iresiphi engaphezulu yendabuko ye-empanada. Le nhlama ye-lighting igxila kuma-khalori angama-200 e-empanada, uma kuqhathaniswa namakholori angaba ngu-400 emgqeni wendabuko , umehluko omkhulu. Sebenzisa wonke ubisi wama-yogurt yogurt kule recipe ngemiphumela engcono kakhulu.Okuzokwenza
- 3 izinkomishi ufulawa (yonke inhloso)
- 1 inkomishi yegreek yogurt (ubisi wonke)
- 1 kuya 1 1/2 amathisipuni usawoti
- 3 wezipuni ibhotela (ecibilikile)
- 1/4 amanzi indebe (noma ngaphezulu njengoba kudingeka)
Indlela Yokwenza
- Beka ufulawa esitsheni esikhulu. Hlanganisa 1 ithisipuni kasawoti.
- Yengeza i-yogurt nebhotela elicibilikile kufulawa bese ugubha ngesipuni sokhuni. Engeza isipuni samanzi 1 ngesikhathi, bese uxuba kuze inhlama iqale ukuhlangana ndawonye. Khonsa inhlama ngobumnene ngezandla zakho, ungeze amanzi amaningi uma inhlama isomile kakhulu. Nambitheka usawoti bese wengeza elinye isipuni 1 / 4-1 / 2 uma ufisa. Hlanganisa ingxube kakhulu ngobumnene nangesifinyelelo kuze kube yilapho uthola inhlama elula kakhulu, kodwa ungasebenzi ngokweqile. Kuhle uma inhlama ibonakala ixube futhi ingenakulinganiswa (into enjenge-pie crust), kodwa kufanele ibe nomswakama okwanele ukuhlangana ndawonye ibhola elihlangene. Uma inhlama isomile kakhulu, engeza amanzi amaningi. Uma kunamathele kakhulu, engeza ufulawa oluthile, bese uguqa kancane.
- Ukumboza inhlama nge-plastic warp bese ubeka eceleni ukuze uphumule futhi ugobele esiqandisini okungenani ihora elilodwa. Udoti lungalungiswa ngosuku olulandelayo futhi lufakwe ubusuku bonke.
- Ukwenza ama-empanadas, uhlukanise inhlama ibe yizingcezu ezingu-10. Ebusweni obukhulu kakhulu, phuma ingxenye ngayinye inhlama ibe ngumbuthano wesisindo esingu-6 intshi.
- Engeza i-1/4 indebe yokugcwalisa (bona imibono yokugcwaliswa kwe-empanada lapha ) enkabeni yendilinga yenhlama. Amaphethelo amanzi enhlama kancane ngamanzi, bese ugoqa inhlama ngesigamu ukuze uhlanganise umjikelezo, uvala ukugcwaliswa. Gcoba emaphethelweni enhlama ndawonye, kanye ne-crimp inhlama ekugcineni. (Ukuze uthole izithombe neminye imiyalelo ekubunjweni kwe-empanadas, Indlela Yokugcwalisa Nokubunjwa kwe-Empanadas ). Faka indawo ephepheni lokubhaka. Phinda ngemibuthano esele yenhlama.
- Hlanganisa i-isikhupha samaqanda nge-1 isipuni samanzi, bese uphuza ama-empanadas ne-egg wash ngaphambi kokuwabeka kuhhavini. Bamba ama-empanadas imizuzu engu-25-30, noma kuze kube yilapho ekhukhumezekile futhi obomvu wegolide. Susa kusuka kuhhavini bese uvumela ukupholisa imizuzu engu-10 ngaphambi kokukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 85 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 12 mg |
| I-sodium | 444 mg |
| Ama-carbohydrate | 7 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 2 g |