Li-coat ea Low Fat Quinoa Oatmeal le Lihlahisoa Tsa Khauta le Mananaana a omisitsoeng

Li-cookie tsena tsa oatmeal li fumana lijo tsa bona tse ntle tsa phepo ea li-quinoa, lijo-thollo tse phahameng tsa li-Andes. Hangata quinoa e nkoa e le lijo-thollo tse chesang Amerika Boroa, 'me haeba u ka fumana li-flakes tsa quinoa libakeng tsa lijo tsa bophelo (ke li fumana ka Whole Foods) kapa li-intanete, u ka pheha kapa ua li pheha ka tsela e tšoanang le li-oats. Li-cookie tsena tse fatše tse fatše li bonolo ebile lia cheka ka lebaka la additon ea li-appleauce le banana ea mashed (tsela e ntle ea ho sebelisa banana ba bangata). Li-walnuts tse hlatsoitsoeng, lirapa tse omisitsoeng tsa khauta le phaenepo e omisitsoeng li eketsa phepo e nepahetseng le tatso e ngata.

Seo U tla se Hloka

• 1 khase quinoa flakes
• Likotlolo tse 2 tse tletse li-oats (eseng ho potlakela)
• 1/2 ea phofo ea senoelo
• 1 kopi e tsoekere e sootho (e tletse)
• 1 teaspoon letsoai
• 1 ho feta banana (mashed)
• 1/4 senoelo sa appleauce
• 1 lehe
• 1/4 senoelo sa oli ea limela
• Lipopo tse 2 tsa vanilla
• 1/2 likotlolo tsa linate (li-pecans kapa walnuts, tse khethiloeng)
• 1/2 senoelo sa morara o omisitsoeng oa khauta
• 2 dilae tse omisitsoeng phaenapole (khabeloa e khethiloeng)

Kamoo U ka e Etsang

1. Preheat ontong ho ea likhato tse 350. Toast ea walnuts e khethiloeng ka ontong ho fihlela monko o monate, hoo e ka bang metsotso e 8-10.
   
2. Ka sekotlolo se seholo, kopanya quinoa, oatmeal, phofo, tsoekere e sootho le letsoai.
   
3. Hlohlelletsa banana ba mashed, lehe, li-applesauce, oli le vanilla li-ingredients tse omeletseng ho fihlela li kopane hantle. Hlohlelletsa linate le litholoana tse omisitsoeng.
   
4. U sebelisa senoelo sa 1/4 sa tekanyo kapa khaba e kholo, likaroloana tse nang le likotoana tsa hlama ea cookie ka letlapa la cookie tse nang le pampiri ea letlalo, 'me u fane ka sekhahla se seng le se seng sa hlama hanyenyane feela.
   

1. Bake li-cookie ho fihlela li qala ho sootho ho pota-potileng metse, hoo e ka bang metsotso e 15-20. Tlosa mochesong o tlohele.
   
2. Boloka li-cookie setsing se sa sirelelitsoeng.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	169
Total Fat	6 g
Fat Satated	1 g
Fat Unsaturated	3 g
Cholesterol	10 mg
Sodium	80 mg
Li-carbohydrate	29 g
Fiber Fiber	2 g
Liprotheine	2 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)