Lihlahisoa tsena tse tlaase tse nang le lik'hilograma tse nang le blueberries ke tse sebetsang hantle bosiu ha u se na letho le molemo le reriloeng bakeng sa lijo tsa motšehare. Lisebelisoa li tloaelehile ka lichelete tse ngata, ho kenyeletsa le li-blueberries haeba li le maqhoa. Ntho e ntle ka ho fetisisa, ho bonolo ho e bokella.
Li -waffles tsena li boetse li etsa lijo tsa hoseng kapa tsa brunch tse matla haholo 'me li le ntle ka meso e telele haholo. Ba otla mekhabiso ea kamehla ea li-directive ha ho tluoa tabeng ea phepo e nepahetseng hobane recipe e sebelisa phofo ea koro ea koro e lekaneng, e nyenyane feela ea tsoekere le oli ho fapana le boholo ba botoro le tsoekere tse ka fumanoang lijong tse ling.
Joale ho na le phaello ea li-blueberry tse matla ka ho fetisisa tse nang le limatlafatsi le li-antioxidants. Li-direpipe ka boeona li bitsa blueberries ka batter mme joale u ka ba ua etsa sirapo ea hau ea boroberi hore u behe ka holimo e tla u fa matla a eketsehileng a ho ja.
Li ka phehoa moetsi oa limela tsa Belgian bakeng sa sehlahisoa sa crispy empa moetsi oa mekhabiso ea setso o tla sebetsa hantle. Ba phahametse ka sirapo e monate ea blueberry. Ha ho letho le molemo ho feta lona.
Seo U tla se Hloka
- 1/2 senoelo phofo ea koro eohle
- 1/2 senoelo phofo ea morero
- 1 tablespoon tsoekere
- 1 teaspoon phofo e bakang
- 1/4 teaspoon letsoai
- 1 senoelo sa lebese
- Lehe le leholo le leholo (le otloa habobebe)
- 2 tablespoons oli ea canola
- 1/2 senoelo se secha sa blueberries
Kamoo U ka e Etsang
- Ntlha ea pele, futhumatsa tšepe ea masope. Ho silafatsa tšepe ka ho pheha ho hong ho thusa ho hloekisa ho bonolo haholoanyane.
- Ka mor'a moo, ka sekotlolo se seng se seholo, kopanya phofo eohle ea koro, phofo eohle, tsoekere, phofo e bakang le letsoai. Hlahloba metsoako e ommeng ka bonolo ho fihlela e kopantsoe hantle. Ka mor'a moo, etsa seliba bohareng ba motsoako oa phofo.
- Ka sekotlolo se seng se senyenyane, kopanya lebese, lehe le oli. Hlahloba ka whisk ho fihlela motsoako o kopantsoe hantle.
- Tšela motsoako oa motsoako oa metsi ka hare ho seliba se ommeng 'me ka bonolo u tsose metsoako eohle. Qetellong, ka bonolo u kene ka har'a blueberries u sebelisa khaba e kholo.
- Hang ha tšepe e chesang e halefile, tšela senoelo sa 1/4 ea batter karolong e 'ngoe le e' ngoe ea tšepe ea masene. Pheha ho fihlela li-waffles li soeufala 'me li qhibiliha ka nako ho latela litaelo tsa hau tsa tšepe tsa tšepe. U ka 'na ua hloka ho leka ho li fumana ho latela seo u se ratang.
- Sebeletsa mofuthu ka sirapo ea boroberi haeba u lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 274 |
| Total Fat | 14 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 155 mg |
| Sodium | 626 mg |
| Li-carbohydrate | 27 g |
| Fiber Fiber | 3 g |
| Liprotheine | 9 g |