Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 187
Letlalo - 9g
Carbs - 26g
Protheine - 3g
Kakaretso Nako ea 35 metsotso
Lokisetsa metsotso e 10 , Cook metsotso e 25
Litšebeletso 4
Lijalo tse monate tsa selemo li etsa li-dessert tse babatsehang ka lebaka la monate oa tsona oa tlhaho le li-fiber tse phahameng. Li-monokotsoai li boetse li na le mefuta e phahameng ea kankere e loantšang kankere le vithamine C. Li monate hoo li ka jang feela bakeng sa phekolo e potlakileng le e bonolo, empa haeba u batla ntho e itseng e khethehileng haholoanyane, monokotšoai o mong le o mong o bonolo shapuoa bakeng sa lijo tse monate le tse monate tsa lehlabula. Li-monokotsoai li bile li monate ha li phehoa ka ontong 'me li ja monate ka mofuthu o mofuthu, o nang le linthong.
Ntho e kholo ka mekotla ena ea mefuta e mengata ke hore ba na le taolo ea karolo. U ka ba le seaparo se nang le liaparo tse ngata 'me u ka ikutloa u khotsofetse ka karolo e le' ngoe. Ka holimo ho na le ice cream ea vanilla e ngata, dollop ea yogurt, kapa tranelate e shapuoa!
Lijo
- Oli ea spray
- Likopi tse 2 tsa monokotsoai (motsoako oa fragole, li-blackberries, blueberries, le / kapa tse tala)
- 1/2 senoelo se okiloeng
- 1/4 senoelo se phofo e phofo ea koro eohle
- 2 tablespoons tsoekere e sootho
- 2 tablespoons a khethoa walnuts
- 1 teaspoon fatše sinamone
- 1/4 teaspoon mobu nutmeg
- 2 tablespoons sialated unsalted, melted
Litokisetso
- Ovone ea mafura ho 350F. Letlapa la maqeba le oli.
Hlapa fragole ka likotoana tse 1/2-inch. Kopanya monokotsoai ka sekotlolo se senyenyane. Arola monokotšoai pakeng tsa maqeba.
Ka sekotlolo, kopanya li-oats, phofo, tsoekere e sootho, walnuts, sinamone le nutmeg. Tšela botoro holim'a motsoako 'me u kopanya ho kopanya. Fafatsa ka mokhoa o ts'oanang ka monokotsoai.
Beha mabokose ka holim'a baking le ho chesa metsotso e 25, kapa ho fihlela likhakotla li phutholoha le litlhōrō li le khauta. Tlosa ho tloha letsong 'me u lumelle ho pholile bonyane metsotso e 5 pele u sebeletsa.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Sebelisa mefuta e le 'ngoe kapa e' maloa ea monokotšoai, kapa u kenye le liperekisi tse takiloeng kapa li-cherries.
Ho etsa sena lebese, sebelisa oli ea kokonate e qhibilihisitsoeng sebakeng sa botoro.
Litlhahiso tsa ho pheha le ho sebeletsa
Sebeletsa ka dollop ea yogurt ea Greece, e otloa ka tranelate kapa ice cream.