Re tloaetse ho ja lijo tse monate tsa banana tse fumanehang limmarakeng, empa na u ne u tseba hore u ka eketsa banana ba mashed ho bohobe ba tomoso? Feela joaloka ho eketsa moriana oa apole ho tomoso hlama, banana ba mashed ba fa bohobe bo phethehileng monate o monate, o monate 'me o etsa hore e be e mongobo haholo.
Seo U tla se Hloka
- 1/2 lebese la senoelo (mocheso oa kamore)
- 1 tsp ea tomoso e omeletseng
- 1/3 senoelo sa banana (mashed)
- Lehe le leholo le leholo (le otloa habobebe)
- 1 Botoro ea Tbsp kapa margarine
- 1 Tbsp mahe a linotši
- 1/2 tsp letsoai
- 1/2 tsp sinamone fatše
- 1/4 tsp fat nutmeg
- Likopi tse 2 phofo ea bohobe
Kamoo U ka e Etsang
- Ka sekotlolo se sehareng, kopanya lebese le tomoso. Add banana mashed, lehe, botoro, mahe a linotši, letsoai, sinamone le nutmeg. Khothatsa hantle. Kenya 1 kopi ea phofo 'me u kopanye hape. Fokotsa butle ka phofo e setseng, phofo e lekaneng ea ho etsa hlama e latelang khaba e potolohileng sekotlolo. Etsa hlama ka ntle ho metsi ebe o e kopa ka metsotso e 4, o eketsa phofo e ngata ho fihlela hlama e le bonolo 'me e boreleli ho ea ho eona. Beha hlama ka sekotlolo se tlotsitsoeng. E fetola hlama ka sekotlolo e le hore holimo ho be le ho tlotsoa habobebe. Koahela ka lesela le hloekileng kapa ka boka ba bokae 'me u e tlohele sebakeng se mofuthu, se se nang metsi hora e le' ngoe kapa ho fihlela se kopane ka boholo.
- Tlanya hlama ka letsoho la hau. Etsa hlama ho ea holim'a metsi a fokolang haholo ebe o e kopa ka metsotso e mene kapa ho fihlela mokhoba o tsoa hlama. Etsa hlama ka bohobe bo lenyenyane. Beha bohobe ka pampiri e entsoeng ka oli kapa pizza e nyane. Koahela 'me u eme sebakeng se mofuthu, se se nang metsi bakeng sa metsotso e 45 kapa ho fihlela e kopanngoa ka boholo.
- Boha bohobe ka likhato tse 350 F bakeng sa metsotso e 35 ho isa ho e 40 kapa ho fihlela bohobe bo le bofubelu bo mofubelu 'me bo utloahala holimo ha holimo ho phunyeletsoa. Tlosa bohobe letlapeng 'me u bo tlohelle bo pholile holim'a bohobe ba bohobe.
Litlhahiso tsa Baking Bakeng:
- U ka sebelisa lebese leha e le lefe la lebese ka mokhoa ona: lebese lohle, maqeba, mafura a tlase, joalo-joalo. Lebese le ka boela la nkeloa sebaka ke metsi le nonfat lebese le omileng .
- Lebese le ka nkeloa sebaka ke lebese le soya, almonde kapa lebese la cashew.
- U ka tlohela lehe ka risepe ena 'me ue tlose ka metsi a 1/4 senoelo.
- Sebaka sa mahe se ka sebelisoa sebakeng sa lehe.
- Banana e mashed e ka ba leqhoa ho sebelisoa hamorao.
- E le ho thibela mahe a linotsi hore a se ke a khomarela khaba ea hao ea ho lekanya, apara khaba ka oli e nyenyane ea ho pheha.
- Botoro ba oli kapa kokonate e ka sebelisoa sebakeng sa botoro.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 89 |
| Total Fat | 4 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 79 mg |
| Sodium | 248 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 1 g |
| Liprotheine | 4 g |