Whole Wheat Empanada Dough - Masa Integral Para Empanadas

Mbeu yose inotora nguva yakareba kuti inye kudarika kupfuwa kwehupfu chena. Vane chinyorwa chezasi che glycemic, izvo zvinoreva kuti vanobatsira kubvisa nzara kwenguva refu.

Kunyange kana iwe usingafariri zvikamu zvakanakisisa zvekudya, iyo yose gorosi pfupa ye empanadas inonaka inonaka / sweet flavor. Uye haikwanisi kuisa pfupa, saka hupfu hwakanyanya kwazvo uye hupfumi, uye huri nyore kuumba muzvakanaka empanadas. Kushandise panzvimbo yenharaunda yepaempanada davi mune chero mapepa epa empanada. Inoshandawo zvakanaka kune pasteles uye tarts.

Zvamunoda

• 1 kapu yeupfu (gorosi rose)
• 1 kapu yeupfu (hupfu hwechingwa, kana kuti nguva dzose chinangwa)
• 3/4 teaspoon munyu
• 2 maspuniki shuga
• 2/3 makapu bata (kutonhora)
• 2 tablespoons yakasviwa mukisi
• 1 / 4-1 / 3 cup cupmill

Nzira Yokuita Izvo

1. Ita upfu hwose hwegorosi, hupfu hwechingwa (kana hupfu hwechinangwa-chinangwa), shuga, uye munyu mune ndiro yepakati uye whisk zvakanaka.
   
   
2. Cheka bhotela muzvidimbu zviduku uye uwedzere kuupfu. Shandisa minwe yako kana mucheki wepastry kuti ucheke hutori hunotonhorera muupfu, kusvikira bhuti zvikamu zviyero zvehosi duku.
   
   
3. Shandisa hoko kuti udzike nokukurumidza mukrimu wakasviba uye 1/4 mukombe uremuti kusvikira uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge watora. Wedzera zvishoma kana buttermilk kana hupfu huri kuuya pamwe chete. Tora poda kunze kwekero uye ufukidze nguva shomanana, uchiisungirire pamusoro payo, kusvikira yachanganidzwa. (wedzerazve hupfu kana yakanyanya kunyanya).
   
   

1. Putira upfu muupurasitiki nekuputira mudivi disk. Itai mufiriji kuti musvike kweawa imwe chete musati mairidza. Mafupa anogona kuchengetwa akavharidzirwa kwemazuva maviri, kana mazaya kwemwedzi miviri. Inoita hlama yakakwana ye 8 medium-large empanadas.

Nutritional Guidelines (pakushanda)
Calories	254
Total Fat	19 g
Saturated Fat	11 g
Unsaturated Fat	6 g
Cholesterol	44 mg
Sodium	366 mg
Carbohydrates	18 g
Dietary Fiber	2 g
Protein	3 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)