Lezi zinhlayiya ze-banan ka-koroyi zenziwe nge-oatmeal, ushukela omnundu kanye nofulawa ogcwele ukolweni. Uju oluncane kanye nejusi le-orange lenza kube mnandi kakhulu futhi kubanika ukunambitheka okuyinto ehluke kakhulu kwezinye izindlela zokupheka ze-banana muffin.
I-Recipe ihlonipha uMkhandlu wezokudla weBolweni.
Okuzokwenza
- 1/2 indebe ye-orange
- Isipuni esingu-1 esinezidleke ze-orange
- 2 wezipuni amafutha yemifino
- Amaqanda amabili
- 1 inkomishi ebilisiwe ebhanana elivuthiwe (cishe amabhanana amabili)
- 1/4 indebe uju
- 1/4 indebe ephethe ishukela elibomvu
- 2 izinkomishi zokupheka okusheshayo oats
- 1 indebe lonke ufulawa wekolweni
- 2 amathisipuni opheka powder
- 1/2 isipuni usawoti
- Okuzikhethela: 1/2 indebe eqoshiwe (okuzikhethela)
Indlela Yokwenza
- I-oven yangaphambi kokushisa kuya kuma-degree angu-400.
- Hlanganisa ijusi le-orange, i-zest, amafutha omifino, amaqanda, ubhanana, noju enkomini enkulu yokuxuba. Faka kahle. Esikhathini esitsheni esisodwa, hlanganisa ushukela obomvu, ama-oats, ufulawa, i-powder baking, usawoti kanye namantongomane. Hlanganisa nezithako zamanzi futhi uhlanganise kancane kuze kube yilapho izithako ezomile zimanziwe.
- Sula izinkomishi ze-muffin nge-non-stick spray bese ugcwalisa u-3/4 ugcwele. Bhaka imizuzu engama-20 noma kuze kube nsundu yegolide.
Amakholori / Ukukhonza: 210
Ukudla okunomsoco: (kubandakanya ama-walnuts) Ukukhonza okulodwa kunikeza cishe: ama-calories angu-210, 6 g amaprotheni, ama-33 g ama-carbohydrate, ama-3 g fiber, ama-7 g amafutha (2 g agcwele), 37 mg i-cholesterol, i-22 mcg folate, i-1 mg ye-iron, i-193 mg ye-sodium .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 167 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 35 mg |
| I-sodium | 214 mg |
| Ama-carbohydrate | 23 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 3 g |