Mokhoa oa ho etsa li-pancake tse teteaneng le tse tšesaane
Nako le nako, mosali e mong le e mong oa ntlo o na le takatso ea ho pheha lipanekuku. Empa ho thoe'ng haeba ho se na lebese ka sehatsetsing 'me mabenkele a se a koetsoe? Bakeng sa pholoso ho tla tla lipepepe tsa mantlha bakeng sa li-pancake tse monate ho Whey, eo ho eona ho fumanoang setsi se babatsehang sa mokelikeli bakeng sa ho hlophisoa ha bonolo le bonolo.
Whey ea maiketsetso e etsa li-pancake tse monate, empa haeba re bua ka maemo a litoropong, ha liphoofolo tse ruuoang li emeloa ke papakhaie kapa tlhapi ea aquarium, tse rekiloeng ka mabenkeleng li tla etsa joalo.
Likahare tsa khalori
Botho bo sa tsoa qala ho ithuta ka melemo ea lebese la Whey. Ha e le hantle, sehlahisoa sena sa tlhaho se thusa 'mele ho tlosa chefo le mokelikeli o feteletseng, o potlakisa ho senyeha ha lintho tse kotsi, o sebelisoa e le seno, bakeng sa ho etsa li-cocktails tsa meroho le litholoana, ka thepa e besitsoeng.
Haeba re bua ka boleng ba matla, mofuta oa khale o na le likhalori tsa 170 kcal ka ligrama tse 100, joalo ka lipanekuku tse nang le lebese. Haeba u sa kenye mahe hlama 'me u fokotsa tsoekere, khalori e tla fokotseha. Litsebi tsa phepo e nepahetseng li eletsa ho sebelisa sejana sena se kopane le puree ea litholoana kapa tranelate e mafura a tlase. Tandem ena ka nako e ts'oanang e ea khotsofatsa, e monate ebile e phetse hantle.
Malebela a Sebetsang
Ho latela melao ea mantlha ke senotlolo sa ho etsa lipanekuku tse monate lapeng, kahoo pele o ithuta diresepe, ke u eletsa hore u bale malebela a thusang ho tsoa ho bapheki ba litsebi.
- Baphehi ba bangata ba fumana ho le thata ho etsa hlama e se nang hlama. Sena ha se nnete. Ho rarolla bothata, fetisetsa setsi sa metsi ka skrine e kholo ea letlooeng. Haeba hlama e teteaneng haholo, metsi a phehiloeng a batang a tla thusa ho lokisa botsitso ba eona.
- Ho etsa lipanekuku tse phatsimang, otla makhooa le li-yolk ka thoko. Lekunutu la botlolo bo botala ke tšebeliso ea serame e mofuthu. Likhato tse 35 ke mocheso o nepahetseng.
- Kakaretso e 'ngoe le e' ngoe e bontša palo ea phofo, empa tsena ke lipalo tse lekanyelitsoeng. Litsebi li eletsa ho fetola palo eo ka leihlo, hobane sesupo se latela boholo ba mahe le mafura a sehlahisoa sa lebese.
- Haeba hlama e na le oli ea meroho, tlotsa pan feela pele u toasta pancake ea pele. Kenya lihlahisoa tse feliloeng ka poleiti ka qubu. Ka lebaka la mocheso oa bona, li besitsoe ka botlalo.
- Hangata, vanillin e eketsoa ho fetola tatso ea moamoheli oa baeti. Haeba u batla ho makatsa baratuoa ba hau, ke khothaletsa ho sebelisa linate tse nyane, morara o omisitsoeng kapa litholoana tse halikiloeng botlaaseng.
Likhothaletso li bonolo ebile li otlolohile. Ka ho latela malebela ana, o ka iketsetsa li-pancake tse monate tsa Whey tse tla u thusa ho fapanya lijo tsa hau.
Li-pancake tsa khale tse tšesaane tsa Whey
Recipe ea khale e nkuoa e le bokahohleng. E loketse litšila tse letsoai le tse tsoekere. Haeba u phehela lijo tse tsoekere, eketsa vanilla ea tatso bakeng sa tatso. Litholoana tse ncha tse khethiloeng ke ho tlatsa haholo.
- lebese la Whey 800 ml
- phofo ea koro linoelo tse 3
- lehe la kana 3 likhomphutha
- tsoekere 2 tbsp. k.
- letsoai p tsp.
- oli ea soneblomo 30 ml
Likhalori: 138kcal
Liprotheine: 4 g
Mafura: 3.3 g
Likhabohaedreite: 23.1 g
Ka sekotlolo se tebileng, otla mahe a nang le tsoekere le letsoai. Haeba ho se na motsoako o fumanehang, sebelisa whisk kapa fereko.
Kenya halofo ea mocheso oa phapusi ho mahe ebe o hlohlelletsa ho fihlela o boreleli. Kenya phofo 'me u hlohlelletse, u phunye likotola. Tšela sehlahisoa se setseng le oli, hlohlelletsa.
Ho fana ka polasetiki ea lijo tse theolelang, tlohela boima bakeng sa kotara ea hora.
Oli ea skillet e chesang bakeng sa pente ea pele feela.
Kopa hlama e nyane ka ladle ebe u e romella pan. Kamora ho hasana ka holim'a metsi, romella brazier mollong. Kamora ho soaba lehlakoreng le leng, phethela ho le leng.
Ka lipanekuku tse tšesaane u ke ke ua thatela tse tsoekere feela, empa hape le ho tlatsoa ka letsoai: nama, tlhapi, broccoli. Li boetse li monate ntle le ho li tlatsa. Ha u li phuthetse ka triangolo, sebeletsa ka tranelate e bolila kapa lebese le khutsitsoeng.
Li-pancake tsa khale tse teteaneng
Kakaretso ena e etsa li-pancake tse teteaneng, tse fofang le tse monate, haholoholo ha o sebelisa Whey ea maiketsetso. Etsa bonnete ba hore o leka risepe ka ho ikoetlisa.
Lisebelisoa:
- Serum - 650 ml.
- Phofo - ligrama tse 400.
- Oli ea meroho - likhaba tse 3.
- Tsoekere - khaba e le 1.
- Soda - 1 teaspoon.
- Letsoai - 0.5 teaspoon.
Ho pheha joang:
- U tla hloka serame ea mocheso oa kamore. Kopanya phofo, letsoai, soda le tsoekere ka sekotlolo se tebileng.
- Tšela motsoako ka mokelikeli ka mekhahlelo ebe u hlohlelletsa. Kenya oli ea meroho 'me u hlohlelletse. Tlohela setsi se phethiloeng sebakeng se mofuthu halofo ea hora, kapa, se koahele ka sekwahelo, se romelle sehatsetsing lihora tse 8.
- Ha hlama e tšeloa, tšoara pane e chesang ka oli ea meroho. Koa hlama ka ladle, e tšele ka pane ebe u e aba ka ho lekana tlase.
- Fry e koaetsoe metsotso e 1-2 ebe o fetela ka lehlakoreng le leng.
Ho lokisetsa video
Kenya li-pancake tse teteaneng ka sejana, koahela ka sekotlolo. Sena se ba boloka ba futhumetse nako e teletsana. Sebeletsa mofuthu o monate ka mahe a linotši kapa jeme.
Li-pancake tse monate tse nang le masoba
Haeba ho na le mabili a mangata a setseng kamora ho pheha setlolo, se ke oa se lahla, empa se sebelise ho baka li-pancake tse monate tse nang le masoba. Hammoho le ho tlatsa, li tla fetoha sejana se felletseng kapa tlatsetso e ntle ho tee kapa cocoa.
Lisebelisoa:
- Phofo - khalase e le 1.
- Seramu e futhumetseng - 250 ml.
- Lehe - 1 pc.
- Tsoekere - likhaba tse 2.
- Letsoai - 2 pinches.
- Oli ea soneblomo - 2 tablespoons.
- Asene ea Apple cider - khaba e le 1
- Soda - 0.5 teaspoon.
Litokisetso
- Arola yolk, kopanya le tsoekere ebe u sila boima bo hlahisoang ho fihlela bo khanya. Bakeng sa lijo tse tsoekere tse tsoekere, eketsa palo ea tsoekere.
- Tšela whey e futhumetseng hanyane ka setshelong ka yolk ea sephali ebe u kopanya le whisk. Kenya phofo ho motsoako o nang le serame ka likarolo 'me u kopanye hantle karolo ka' ngoe ho felisa makhopho.
- Kopanya lehe le lesoeu le letsoai, e be boima bo boholo. Ebe u eketsa protheine ka likarolo ho hlama ebe u fihlela ho tšoana. Kenya botoro le soda e halikiloeng, hlohlelletsa. E re bohle ba phomole metsotso e 10.
- Preheat pane ea ho hadika, borashe ka oli. Tšela halofo ea ladle ea hlama ka skillet, sotha pane e halikiloeng ho e aba tlase. Ha pancake e sootho ka tlase, e fetole ka spatula kapa fereko.
Beha li-pancake tse nang le masoba ka har'a qubu ebe o li jara hammoho le jeme, jeme kapa tranelate e bolila, etsa tee ebe o letsetsa ba ntlo ea hau. Ka nako ea metsotso, ho ke ke ha ba le moneketsela oa "perforated" ea lihlahisoa.
Mokhoa oa ho pheha ntle le mahe
Ho ba sieo ha mahe le lebese ha ho ame tatso ea li-pancake hampe. Sejana se joalo se na le sebopeho se thata ebile ha se fete nako e telele, leha moeti a sa e tlotsa ka botoro. Kakaretso e ntle ea anti-crisis.
Lisebelisoa:
- Whey e futhumetseng - litara e le 1.
- Phofo - linoelo tse 4,5.
- Soda - 1 teaspoon.
- Oli ea meroho - likhaba tse 3.
- Tsoekere le letsoai ho latsoa.
Litokisetso
- Kopanya Whey e futhumetseng le phofo e hloekisitsoeng ebe o hlohlelletsa ka whisk. Tšela soda le letsoai le nang le tsoekere, kopanya.
- Kamora motsotsoana, motheo oa metsi o tla phalla. Behella hlama ka thoko bakeng sa halofo ea hora ho phomola. Ka nako eo eketsa oli le hlohlelletsa.
- Pheha ka skillet e chesang. Romella hlama e nyane ho skillet, e abele, Fry ho fihlela e le sootho ea khauta, phethola.
Li-pancake ho ea ka risepe ntle le mahe li monate ebile lia tiea. Ke u eletsa hore u li sebelise tafoleng ka sopho kapa borscht ho e-na le bohobe, kapa u li sebelise e le lijo tse tsoekere tse kopantsoeng le jeme kapa lebese le koahetsoeng.
Custard Pancakes Recipe
Ho thata ho lumela, empa li-pancake tsa custard tse entsoeng ka Whey ha li tlase ho li-analog tse entsoeng ka lebese kapa metsi ka tatso. Mme motho e mong le e mong ea kileng a latsoa tatso e joalo o tla lumellana le sena. Kemiso ea mohato ka mohato ea hore u iponele.
Lisebelisoa:
- Serum - 1 l.
- Phofo - 300 g.
- Setache - 50 g.
- Lehe - likhomphutha tse 2.
- Tsoekere - khaba e le 1.
- Letsoai - 1 teaspoon.
- Soda - 0.5 teaspoon.
- Botoro - 50 g.
Litokisetso
- Tšela 500 ml ea Whey ka pitseng e nyane, beha setofong, bulela mocheso. Mokelikeli o lokela ho chesa, empa o se ke oa belisa.
- Kopanya mahe le tsoekere le letsoai, tšela sehlahisoa se setseng sa lebese, tsosa.
- Kopanya phofo e lokisitsoeng le starch ebe o eketsa karolo e itseng botlaaseng ba metsi, ha o ntse o khumama ka whisk.
- Kenya soda ho boima bo chesang, hlohlelletsa 'me u tšollele hlama. Kenya ghee.
- Kamora ho hlohlelletsa, baka ka skillet. Ha ho na tlhoko ea ho tlotsa.
Recipe ea video
Li-pancake tsa custard ke sejana se monate ka botsona, 'me haeba u sebelisa ho tlatsa, u fumana pheko e phethahetseng. Tlatsetso efe kapa efe e tla etsoa, sebelisa seo u se ratang.
Li-pancake tsa tomoso ea Fluffy
O batla lipanekuku tse monate, tse nkhang hamonate le khauta? Recipe ea hlama ea tomoso ke seo u se hlokang, hobane li tla ba tenya mme li tsamaee hantle le li-additives, ekaba jeme kapa lebese le khutsitsoeng.
Lisebelisoa:
- Serum - litara e le 1.
- Phofo - linoelo tse 4.
- Mahe - likhomphutha tse 4.
- Tsoekere - 3 tablespoons.
- Letsoai - 0.5 teaspoon.
- Tomoso - 1 sachet.
- Tsoekere ea vanilla ho latsoa.
- Oli ea soneblomo - 50 ml.
- Botoro.
Litokisetso
- Chesa whey ka setofo kapa ka microwave, ebe u qhala tomoso ho eona, otla mahe, eketsa lisebelisoa tse setseng tse potlakileng. Khothatsa ka motsoako. U tla fumana hlama ea botenya bo mahareng.
- Koahela setshelo ka letlalo, 'me u se siee se futhumetse halofo ea hora. U ka tšela metsi a futhumetseng ka setshelong se seholo ebe u beha sekotlolo ka bongata moo.
- Ka halofo ea hora hlama e tla habeli ka molumo. Tšela ka oli ea soneblomo ebe u hlohlelletsa.
- Sebelisa skillet ea tšepe bakeng sa ho baka. Senya frypot, hlatsoa ka oli hanngoe, tšela halofo ea ladle ea hlama bohareng, aba le ho baka mocheso o itekanetseng ho fihlela o le putsoa ka khauta, ebe o phethola ka spatula.
Tšela lijo tse hlabosang tse phethiloeng sejaneng ka har'a qubu le seaparo ka botoro. Kakaretso ena e tla etsa lipanekuku tse boleng bo botle tse lekaneng ho fepa lelapa le lenyane.
Ho na le lipepe tse ngata tse makatsang tsa li-pancake, tseo tse ling tsa tsona ke li bokelletseng sengoloeng sa kajeno. Ka sebele li tla tla li fumaneha haeba omelet, oatmeal kapa sandwich li bora hoseng. Pheha 'me u natefeloe ke tatso e monate!