Bophelo bo botle ba Apple: Monate o monate oa Apple

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Li-calories - 197

Letlalo - 10g

Carbs - 28g

Protheine - 2g

Kakaretso ea metsotso e 55
Qetella metsotso e 25 , Cook metsotso e 30
Litšebeletso 6

Tlhahiso ena e bonolo ea apple e monate e fana ka tekanyo e nepahetseng ea litholoana le mafura a mangata le lik'hilojule ho bapisoa le setso. Le hoja lipepe tsa setso li sebelisa botoro ho feta 'me li kenyelletsa lik'hilojule tse 500 ka nako ea ho sebetsa, phetolelo ena e kena ka tlaase ho 200. Bonolo ba eona bo phethahetse haeba u utloa ho otloa ke pelo' me u ntse u batla ho khotsofatsa leino le monate.

Lijo

• 4 diapole tse mefuta-futa, tse phunyeletsoeng, tse nang le peō le tse takiloeng
• 1 teaspoon cornstarch
• 1 teaspoon fatše sinamone
• ½ lemon, juiced
• ¼ teaspoon lemon khama, e ncha grated
• Dipole tse 2 tse tsoekere e nang le tsoekere
• 3 tablespoons serame, botoro unsalted, entsoe likotoana tse nyenyane
• Dipole tse peli tse phofo e nang le morero
• Li-oats tse nang le likotoana tse robeli
• Lipole tse 2 li na le tsoekere e sootho e tala, e tletse
• ½ teaspoon letsoai la kosher
• 1/3 senoelo sa walnuts e khethiloeng
• Diapole tse 6 tse 100% ea lero la apole

Litokisetso

1. Preheat oven ho 350F.
2. Senya letlalo la majoe a tšeletseng (5-ounce) ka ho pheha spray le sebaka sepeng sa ho baka se nang le pampiri ea letlalo.
3. Ka sekotlolo se sephara, kopanya liapole, motsoako oa koro, sinamone, lero la lemone, khase ea lemon le tsoekere.
4. Hlakola hantle mme u behele ka thōko metsotso e 10.
5. Ka sekotlolo se arohileng, kopanya botoro, phofo, oats, tsoekere e sootho, letsoai le walnuts; kopanya hantle ho kopanya.
6. Motsoako oa apole oa sopho e lekanang le ho lokisa maqeba a mapolanka, ebe o fafatsa ho tlōla.

1. Ka holimo e mong le e mong o sebeletsa ka khaba ea lero la apole.
2. Beha ka ontong 'me u bake bakeng sa metsotso e 30 kapa ho fihlela khauta le bubble.
3. Tlosa ho tloha ka ontong 'me u lumelle ho pholile hanyenyane pele u sebeletsa.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Leka mokhoa ona oa recipe ka monokotšoai kapa peeled e pepere ho e-na le liapole. U tla nka palo e tsotehang ea ho ruruha-ho tsuba li-antioxidants mme u ntse u fumana monate o mongata.

Ho e-na le li-walnuts, eketsa likhahla tsa li-pecans tse khethiloeng, lialmonde tse senyehileng, kapa li-pistachios tse sirelelitsoeng. Bakeng sa tlhahiso ea linoko tse ling, eketsa 1/2 teaspoon ea cardamom ho topping.

Litlhahiso tsa ho pheha le ho sebeletsa

Ho e-na le litulo tsa li-rame u ka etsa leqeba le leholo la apole ena ka sejana sa bohobe ba 8x8.

E ka 'na ea bonahala e le motsoako oa bohata, empa u se ke ua tlōla lero la apole. E eketsa tatso mme e sitisa ho theola ho tloha ho omisa.