John Myers
Tse ka Hare
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Ho keteka ha ho hlokahale hore kamehla ho be le lik'hilojule tse ngata. Recipe ea rona ea cheesecake ea boikoetliso e na le ligrama tse peli feela tsa mafura selae se seng le se seng. Thepa e phehiloeng e tla ntle le motheo ebile e na le carb e tlase. Hantle-ntle recipe e nepahetseng bakeng sa batho ba amehileng ka palo.
U hloka lisebelisoa tsena bakeng sa cheesecake ea fitness
Sekhechana sa kuku se na le lik'hilojule tse 116, ligrama tse 12 tsa protheine le ligrama tse 2 tsa mafura. Ho tsoa linthong tse latelang u fumana likotoana tse 12:
- Mahe a 4
- 1 banana e butsoitseng kapa tholoana e bonolo ea khetho ea hau (mohlala, fragole)
- 750 dikgerama tsa quark e tlaase ea mafura
- 4 tablespoons lero la agave kapa sirapo ea raese
- 30 dikgerama tsa vanilla phofo ea protheine
- 30 dikgerama tsa lialmonde tse halikiloeng
- Oli ea kokonate bakeng sa ho tlotsa pane ea ho baka
Ho lokisetsa cheesecake e tlaase ea carb
Preheat ontong ho likhato tse 175 holimo le tlase.
- Ebola banana 'me ue kenye ka sekotlolo se kopanyang. Ebe u kopanya litholoana ka fereko.
- Otla mahe 'me u kenye sirapo ea agave le quark e tlaase ea mafura ho motsoako.
- Sebelisa whisk kapa motsoako oa letsoho ho kopanya.
- Fafatsa phofo ea protheine 'me u kopanye batter ho fihlela ho se na maqhubu.
- Tlotsa pane ea springform (26 cm bophara) 'me ue tlatse ka hlama e phethiloeng.
- Ntlha ea pele, pheha kaka ka halofo ea hora. Ka mor'a nako ena, e koahele ka foil ea aluminium 'me u e lumelle hore e chesoe ka ontong bakeng sa metsotso e meng e 25 ho isa ho e 30.
- Beha lialmonde tse halikiloeng ka pane e se nang mafura 'me u li fafatse holim'a kuku e phethiloeng.
