John Myers
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Izithako
- 30 g Igwele elitsha
- 560 ml Amanzi afudumeleyo
- 1 tbsp Iswekile ekrwada yerhasi
- 450 g Uflawa wengqolowa
- 300 g Umgubo weerye
- 80 g Oatmeal
- 20 g ityuwa
- 1 tbsp Oatmeal
imiyalelo
- Dibanisa igwele kunye neswekile emanzini adikidiki. Kwisitya esibanzi, xuba iifofu ezimbini kunye netyuwa kunye ne-oat flakes kakuhle, yenza iqula phakathi kwaye ungeze amanzi emvubelo apho.
- Ngoku uxove yonke into kakuhle ngesandla de intlama iphume kwisitya ngokwayo kwaye ilula kwaye iphephe. Gubungela ngelinen yelinen kwaye uvumele ukuphumla kwindawo efudumeleyo imizuzu engama-90.
- Faka ipani yesonka ngephepha lokubhaka. Oku kusebenza kakuhle xa ubhaka iphepha lokubhaka, licwilise kakuhle phantsi kwamanzi abandayo abandayo kwaye ulikhuphe kakuhle. Emva koko iphepha lokubhaka lihambelana kakuhle kwimilo.
- Ngoku uxove intlama kakuhle kwakhona, uyibeke epanini yesonka kwaye usasaze intlama kakuhle. Gcoba i-tablespoon ye-oat flakes phezulu, cinezela kancinci kwaye ugubungele kwakhona kwaye ushiye ukuphumla kwindawo efudumeleyo.
- Emva koko faka isonka kwi-oven efudumalayo ukuya kuma-degrees angama-190 kwaye ubhake malunga nemizuzu engama-50 - kwaye uhlale ukhumbula ukongeza amanzi abilayo kwi-oven. Isonka silungile xa sivakala singenanto xa unkqonkqoza kwisonka.
- Emva koko thatha isonka ngaphandle kwe-oven, vumela kuqala ukuba siphole kwi-tin imizuzu ye-15 kwaye emva koko uvumele ukuba ziphole ngokupheleleyo kwi-rack rack.
isondlo
Ukukhonza: 100gI khalori: 331kcalIiCarbohydrate: 68.7gIprotheni: 9.1gAmafutha: 1.7g
