Iyi nzira yakakosha yepine-fat crêpes inonyoresa kuitisa neine nonfat mukaka, imwe chete mazai, uye zvachose hapana mafuta. Zvidye nekaseti kaduku kavanodya uye squeeze yemononi, kana kuti pamusoro pavo vane zviduku zvakakora-mafuta zvakadai se yogurt uye michero uye muzvigumbure musati mafara.
Nutrition Facts per Crêpe: 57 makorikori, 8 makori nemafuta, 0,9 g mafuta (sat 0.3), 35 mg cholesterol, 122 mg sodium, 9.3 g gorohydrate, 0.3 g fiber, 3 g mapuroteni
Zvamunoda
- 1/2 mukombe wose-chinangwa choupfu
- 1/4 teaspoon munyu
- 1 mazai makuru (zvishoma akarohwa)
- 2/3 mukombe nonfat mukaka
Nzira Yokuita Izvo
- Hupfu hwakanyatsonaka mukombe yekuyeresa uye nechepamusoro nechekucheka kwebwe.
- Ita furawa nemunyu mumidziyo yepakati uye fambisa neruoko whisk.
- Ita tsime mukati meupfu usanganiswa uye uwedzeii mazai. Bvisai mazai neupfu mukudururira mukaka mumudziyo, muchikurudzira zvakanaka kuti mubatanidze. Bhatiri rinofanira kunge isina mahwendefa. Regai kumire kwemaminitsi mashanu.
- Shandisai-inch nonstick skillet ne- nonstick cooking spray . Heat skillet pamusoro pepakati yakakwirira.
- Wedzera 1/4 mukombe wekutengesa kune moto skillet uye swirl zvakakomberedza pani kuti uvhare zvakanyanya pasi pe skillet zvichiita. Sezvo makomo ari kubika, shandisa spatula kusimudza mhedha yekêpe.
- Pashure pemaminitsi 1, flip crêpe pamusoro uye gadzirira mamwe 30 seconds. Tumira kune imwe ndiro uye tanga kusvika kusvikira batter yapera. Izvi zvinofanira kubereka anenge 6 makapikisi, saka zvichida inoshumira 2 kana 3.
- Inakidzwa nekusaswa kwe shuga dzevavhenganisi uye squeeze yemon, kana kushandisa mapikope sechinhu chekutanga chekuzadza fruity.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 283 |
| Total Fat | 6 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 153 mg |
| Sodium | 1,187 mg |
| Carbohydrates | 34 g |
| Dietary Fiber | 1 g |
| Protein | 22 g |