Ezi ntụziaka nwere ike ịdọrọ dị ka "aka" mgbe ọ na-abịa na nri na-arịa ọrịa shuga ma, site na nnukwu, ihe ndị dị mkpa maka ngwugwu bụ ezigbo ahụ ike na nri shuga. Ha niile na-agbadata otú ha si kwadebe. Ọ bụ ụdị shuga dị elu na nnukwu abụba nke na-etinye ihe dị iche iche na ngọngọ na ihe akwadoro maka onye nwere ọrịa shuga.
Iji nri ntụ ọka zuru oke, mmiri ara ehi na-acha ọcha, na ọcha ndị ọcha maka batter crepe nwere ike ime ka ihe dị mkpa ka mma. Nri ọka wit nke ozo nwere otutu vitamin, mineral, na fiber karia ihe o bula na-echebara ihe ozo na mmiri ara ehi ara ehi na anu ocha bu obere kalori, ihe omuma protein na-abaghi uru. Ọ dịkwa mkpa iburu n'uche na n'ihi na e ji mmiri na mmiri ara ehi mee ihe ndị e ji ebi ndụ, ha nwere carbohydrates, n'ihi ya, ọbụna mgbe ị ga-eme ka ahụ dịkwuo mma ị ga-ekiri òkè gị.
N'iji aromatics, eyịm na galik dị otú ahụ, na-emepụta ihe ọkụkụ na antioxidants na-enweghị abụba. Mkpụrụ osisi na-emepụta oge na-echekwa ego na ụzọ dị mma nke na-eme ka ọ dị mma.
Basic Crepe Ntụziaka
- 1 cup ntụ ọka wheat dum
- 1 1/3 iko mmiri ara ehi nonfat
- 2 nnukwu ọcha ọcha
- 1 nnukwu egg nkochi ime akwa
Gwakọta ihe niile na-emepụta ihe na-eji aka eletrik ma ọ bụ akacha aka iji mee batter.
Na-esi na skate 6-inch sket na-esi nri. Kpoo skillet, wee wepụ ya na okpomọkụ.
Ngaji 2 tablespoons batter n'ime skillet, tilting skillet ịgbasa batter ọbụna. Glaghachi azụ na-ekpo ọkụ na aja aja n'otu akụkụ nke usoro. Pịnye oghere n'elu akwa nhicha iji wepụ nsị. Enwere ike ime nke a awa 24 ruo 48 tupu oge eruo ma gụgharịa ya ruo mgbe ọ dị mkpa.
Na-eme 16 Ihe Ndị E Ji Amalite
Na-emepụta ihe dị iche iche: calorie 45, grabohydrate 7 gram, gram 0,4 grams
Chicken na Spinach Crepes
- 2 tablespoons diced yabasị
- 1 garlic garlic, minced
- 1 1/4 iko mmiri ara ehi nonfat
- 1 tablespoon cornstarch
- Nri nke nutmeg
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon mmanya ọcha
- 1 cup ọkụ ọkụ na diced obi ọkụkọ
- 1 mkpọ chopped frozen spinach, steamed na drained
- 4 ngwugwu di iche iche
Achịcha na garlic na kichis na skillet nke a na-eji esi nri na-esi nri. Jikọta mmiri ara ehi na cornstarch na gbakwunye na saucepan. Esi nri ruo mgbe o buru ibu ma na-agbanye, na-akpali mgbe mgbe. Tinye nutmeg, cheese, na mmanya. Nwuo ruo mgbe chiiz gwakọtara. Wepụ 1/3 nke ihendori ma wepụ ya.
Gwakọta ọkụkọ, akwụkwọ nri, ma debe 1/3 iko ihendori. Na-ekpuchi iko iko nke ọkara nke na-ejuputa n'akụkụ akụkụ nke ọ bụla. Nyefee ma tinye ebe a na-agagharị na skillet. Ọkwọ ụgbọ mmiri na-edozi ihe dị iche iche, na-ekpuchi skillet, ma na-esi nri nke obere okpomọkụ ruo mgbe ihe oriri ga-amalite.
Na-emegharị ihe ọ bụla: 150 calories, carbohydrate 17 grams, gram 2.5 grams
Oke Mmiri Nri Blue Cream
- 1/2 iko obere ricotta cheese
- 1/2 iko 1% cheese cheese
- 1 tablespoon
- 1/4 teaspoon lemon juice concentrate
- 1/4 teaspoon pawuda
- 1 1/2 iko ọhụrụ blueberries
- 4 ngwugwu di iche iche
Ricotta ụgbọ mmiri na cheese chiri maka minit abụọ ruo atọ na onye na-ekpo ọkụ eletrik. Tinye ihe oriri ndị ọzọ, ma e wezụga tomato na mkpụrụ ndụ.
Gwakọta 30 sekọnd. Ugbu a, jiri nwayọọ nwayọọ na-etinye aka na tomato. Ngaji nwere ọbụna ego nke na-ejuputa na nke ọ bụla. Hụgharịa na-ejupụta ma na-eje ozi.
Na-emepụta ihe dị iche iche: calorie 125, grabohydrate 18 grams, gram gram 1
Mkpụrụ Ọrịa Ọrịa Mfe Mfe Echiche
Ihe Echere Ọrịa Ọrịa Maka Ọka Ọrịa Shuga
Nri nri ụtụtụ mgbe ị nwere ọrịa shuga