John Myers
Okuqukethwe
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Izithako
Inhlama
- 100 g Isipinashi esisha somntwana
- 100 g Ugalikhi wasendle
- 400 ml Ubisi lwe-almond noma i-oat
- 200 g Ufulawa weChickpea
- 2 i-tsp Iphawuda wokubhaka
I-topping
- 1 ikhanda I-broccoli
- 200 g Isipinashi
- 1 PC. I-Feta
I-peanut sauce
- 3 tbsp Ibhitela lamantongomane
- 150 ml I-oat noma ubisi lwe-almond
- 1 Iphoyinti lommese I-Chili powder
Imiyalelo
Inhlama (ama-crepes angu-4)
- Gweba cishe u-garlic wasendle kanye nesipinashi somntwana bese ufaka ku-blender / iprosesa yokudla kanye ne-puree / hlanganisa kanye ne-oat noma ubisi lwe-alimondi kuze kube bushelelezi. Bese ugoqa ufulawa we-chickpea kanye ne-baking powder kuze kube yilapho kwakheka inhlama ebushelelezi, ewuketshezi.
I-topping
- Ukuze ugcwalise, usike i-broccoli florets ibe yizicucu ezincane futhi usike isiqu sibe yizicucu ezincane. Gcwalisa epanini ngamanzi anosawoti, ulethe ngamathumba bese upheka i-broccoli phezu kokushisa okuphakathi cishe imizuzu emi-5. Bese ufaka epanini elifakwe amafutha amancane bese ushisa kanye nesipinashi kuze kube yilapho isipinashi sigoqeka ngokuphelele.
I-peanut sauce
- Ukuze uthole isoso yamantongomane, hlanganisa ibhotela lamantongomane, impushana ye-chili, ubisi lwe-alimondi noma i-oatmeal kanye nosawoti omncane epanini futhi ukuyeke kushunqe ekushiseni okuphansi.
Bhaka ama-crepes bese ukhonza
- Epanini eligcotshwe kancane futhi elishiswe kahle, bhaka i-1/4 yenhlama ibe ama-pancake. Bese ufaka ingxube yesipinashi ne-broccoli, isoso yamantongomane kanye ne-feta cheese (sika izingcezu ezincane noma ugoqiwe). Ukudla Okuhle!
Nutrition
Ukusebenzela: 100gAma-calories: 210kcalAmakhabhohayidrethi: 4.6gAmaprotheni: 18.3gAmafutha: 13.2g
