Wenza kanjani ama-pancake e-zucchini
Ama-zucchini aphilile kakhulu, amnandi futhi atholakala unyaka wonke imifino. Zingasetshenziselwa ukwenza izitshulu, amasobho ahlukahlukene, uphudingi kanye nokusetshenziswa njengesitsha sokubhaka. Enye indlela yokudla i-zucchini ukwenza ama-pancake.
Sebenzisa i-zucchini ekudleni kwakho kaningi ngangokunokwenzeka. Kuyinto esikhundleni samazambane aphansi-amakhalori, imifino yokugcwalisa nenempilo. Ifanele njengesitsha eseceleni noma inkambo eyinhloko. I-Zucchini iqukethe amavithamini B kanye nazo zonke izinhlobo zezinto zokulandela umkhondo ezinomphumela omuhle emzimbeni nasenqubeni yokugaya ukudla.
Ama-pancake e-Zucchini ayisidlo esithandekayo, esinenhliziyo futhi sokuqala. Bangamangaza ngisho nezivakashi. Kuphekwe ngokugcwaliswa, kunikezwa nganoma yisiphi isoso. Ngaphandle, angafana nama-pancake akudala - mncane futhi athambile.
Okuqukethwe kwekhalori
Imifino inamakholori amancane futhi ama-pancake ayafana. Amagremu ayikhulu esitsha aqukethe ama-calories ayi-106-130. Ngenxa ye-fiber, ukugcwaliswa kwesikhala kwenzeka ngokushesha. Inani lamakhalori lincike kwizithako ezikhethiwe. Ungazishintsha ngokwakho usebenzisa izithasiselo ezahlukahlukene.
Okuqukethwe kwekhalori kwe-zucchini kuzoba ngama-21 kcal, kuyilapho i-zucchini elula iqukethe ama-24 kcal futhi athathwa njenganelisa kakhulu ngenxa yama-carbohydrate ahamba kancane aqukethe.
Lungisa ama-pancake e-zucchini ngezindlela ezahlukene. Sebenzisa ubisi noma i-kefir njengesisekelo, khetha i-zucchini ekhanyayo ejwayelekile noma i-zucchini. Nazi ezinye izindlela zokupheka ezilula ukuhambisana nokunambitheka kwakho.
- Iresiphi yakudala.
- Iresiphi ye-Kefir pancake.
- Isitsha seLenten (esifanele ngesikhathi seLent).
Ama-pancake ama-squash ajwayelekile
Iresiphi ayidingi amakhono akhethekile nobunzima, ngenxa yezingxenye zayo ezilula, kulula ukuyilungisa.
- ama-zucchini ama-4 ama-PC
- inkukhu iqanda ama-4 ama-PC
- ukhilimu omuncu 100 g
- ufulawa 50 g
- ubisi 100 ml
- uwoyela wemifino 3 tbsp. l.
Amakholori: 131kcal
Amaprotheni: 5.2 g
Amafutha: 5.6 g
Amakhabhohayidrethi: 14.9 g
Thatha ama-zucchini amane nenani elifanayo lamaqanda, izipuni ezintathu zikawoyela wemifino, izingxenye ezimbili kwezintathu zengilazi yobisi, ufulawa uye ngokuvumelana nezinongo ukunambitha. Ukuze uthuthukise i-viscosity, engeza amagremu ayikhulu kakhilimu omuncu.
Cwecwa i-zucchini, uceke kahle bese uhlangana nezinongo. Faka usawoti, upelepele, i-paprika eyomile noma u-garlic enhlama ukunambitha. Bese ufaka amaqanda uhlanganise konke kahle.
Uma usebenzisa ukhilimu omuncu, hlanganisa nobisi. Bese ufaka ingxube ku-courgette. Ufulawa uthelwa "ngeso" ezingxenyeni ezincane, kuze kube yilapho ubukhulu besikwashi buqala ukufana nokhilimu omuncu onamafutha aphansi ngokungaguquguquki. Bese ufaka uwoyela wemifino, ozokuvumela ukuthi ugweme ukuwuthululela epanini isikhathi ngasinye.
Amapancake athosiwe nhlangothi zombili kuze kube nsundu ngegolide.
Ama-pancake alula e-zucchini ku-kefir
Ukuze uthole iresiphi, thatha iphawundi le-zucchini elikhanyayo noma i-zucchini, ingilazi ye-kefir, amaqanda amane, ufulawa, uwoyela we-sunflower nezinongo. Gweba kahle imifino bese ukhama ijusi, engeza amaqanda asengashayiwe, i-kefir nezinongo, amakhambi aqoshiwe, azokwengeza iphunga kanye ne-piquancy esitsheni.
Ufulawa wethulwa ezingxenyeni ezincane kuze kube yilapho inhlama iba viscous, njengokhilimu omuncu oketshezi. Faka isipuni samafutha yemifino kanye nengxenye yethisipuni yesoda yokubhaka kusisindo esiphelile, bese usetha inhlama eceleni imizuzu engamashumi amabili kuya kwamashumi amathathu.
Gcoba ipani ngamafutha kuphela ekuqaleni kokuthosa. Isitsha senziwa lapho umbala wama-pancake ezinhlangothini zombili uphenduka ube mnyama ngegolide.
Iresiphi yevidiyo
Ama-pancake e-Lenten squash
Ngokuzila ukudla, yenza ama-pancake e-zucchini anciphile.
Iresiphi izodinga amazambane anamathele azongena esikhundleni samaqanda. Gweba kahle iphawundi le-zucchini, engeza amagremu ayi-100-150 wamazambane agayiwe. Cindezela isisindo, engeza uhhafu wengilazi yamanzi bese ufaka ufulawa ezingxenyeni ezincane kuze kube yilapho inhlama ifinyelela ukuvumelana kokhilimu omuncu oketshezi.
Fry emafutheni kuze kube nsundu ngegolide. Thela inhlama ibe yi-skillet esishisayo ukuze inganamatheli bese upheka ngokushesha.
Ukulungiswa kwevidiyo
Amathiphu awusizo
Ama-pancake eZucchini awukudla kwasekuqaleni futhi okumnandi. Ingaphakelwa futhi etafuleni lokugubha, lihlotshiswe ngemifino emisha namakhambi. Ingazimela yodwa noma ihlanganiswe nenyama noma inhlanzi. Imikhiqizo yobisi evutshiwe ayikhishwa ngaphandle. Kunamathiphu wokukusiza uphumelele ekwenzeni nasekuphakeleni ama-pancake wesikwashi.
- Ungayishiyi inhlama ukuthi ifake uma ijusi ingakhishiwe ku-zucchini, ngaphandle kwalokho iyoba uketshezi oluningi, futhi ifulawa eyeqile izothinta kabi ukunambitheka.
- Uma uthela inani lamafutha, ama-pancake azoba ngamafutha. Yigcine ilinganisiwe - engeza noma enhlama noma epanini nje.
- Amakhowe, ushizi kanye neham kuhamba kahle nge-zucchini.
Landela amathiphu alula, pheka izindlela zokupheka ze-pancake ze-zucchini kahle, uze futhi ungeze imibono yakho. Le nqubo ngeke ibe nesicefe futhi ngenxa yalokho uzothola ukwelashwa okubucayi, okunempilo nokunambitheka komndeni wonke.