Ukupheka kwe-crepe kungase kuzwakale sengathi "bayakuqeda" uma kuziwa ekuphekeni ngesifo sikashukela kodwa, ngokubanzi, izithako eziyisisekelo ze-crepe empeleni ziphilile kakhulu futhi zidla kahle-sikashukela. Konke kuza phansi ukuthi zilungele kanjani. Kuyinto ejwayelekile yokweshukela kanye namafutha aphakeme kakhulu okufaka ama-crepes ngaphandle kokuvumelanisa nalokho okunconywe kumuntu onesifo sikashukela.
Ukusebenzisa ufulawa ogcwele okusanhlamvu, ubisi olukhanda, namaqanda abamhlophe nge-crepe batter angenza isidalwa esisezingeni eliyisisekelo sibe sempilo. Ufulawa ogcwele okusanhlamvu uqukethe amavithamini amaningi, amaminerali, kanye ne-fiber kunezinye izinhlobonhlobo zezimbali kanye nobisi obumhlophe namaqanda abamhlophe yi-calori ephansi, umthombo wamaprotheni ongenamafutha. Kubalulekile ukuthi uqaphele ukuthi ngenxa yokuthi ama-crepes akwenziwa ngotshani nobisi, aqukethe ama-carbohydrate, ngakho-ke noma uma wenza impilo enhle uzodinga ukubuka ingxenye yakho.
Ukusebenzisa ama-aromatics, u-anyanisi anjalo nogalikhi, ku-crepes ewusizo kufaka ukunambitheka nama-antioxidants ngaphandle kwamafutha. Futhi izithelo zonyaka ziyanconywa futhi indlela enokwemvelo enhle yokukhanyisa i-sweet crepe filling.
I-Basic Crepe Recipe
- 1 inkomishi ufulawa ogcwele ukolweni
- 1 1/3 izinkomishi nonfat ubisi
- 2 abamhlophe abamhlophe beqanda
- 1 isikhupha esikhulu seqanda
Hlanganisa zonke izithako nge-mixer yesandla kagesi noma ukuxuba ngesandla ukwenza i-batter.
Sula i-skillet engu-6-inch nge-sipho yokupheka ngaphandle kokupheka. Sishisa i-skillet, bese ususa ekushiseni.
Izipuni ezimbili ze-spoon zishaya nge-skillet, ziphoqa skillet ukusabalalisa ibhande ngokulinganayo. Buyisela i-skillet ukushisa kanye nohlangothi olubomvu lwe-crepe. Vula ipanethi phezu kwethawula yephepha ukususa i-crepe. Lezi zingenziwa emahoreni angu-24 kuya kwangu-48 ngaphambi kwesikhathi futhi ziqandishelwe kuze kudingeke.
Ukwenza ama-Crepes ayisisekelo ayisithupha
Ama-nutrients per crepe: ama-calories angu-45, ama-gramu angu-7 amagludididrate, ama-gram angu-0.4 amafutha
Inkukhu neSipinishi Crepes
- 2 wezipuni oqoshiwe anyanisi
- I-clove i-garlic, i-minced
- 1 1/4 izinkomishi nonfat ubisi
- 1 isipuni se-cornstarch
- I-Pinch of nutmeg
- Izipuni ezimbili ezikhishwe ushizi lweParmesan
- Isipuni esingu-1 esomile iwayini elimhlophe
- 1 inkomishi elinezinkukhu ezinezinyosi nezinyosi
- Iphakethe elingu-1 elipakwe isipinashi elifriziwe, elinyanyisiwe futhi likhishwe
- 4 crepes eziyisisekelo
U-anyanisi wokupheka nogaliki esikhwameni esikhishwe nge-nonfat yokupheka. Hlanganisa ubisi kanye ne-cornstarch bese ufaka epanini. Pheka kuze kube yilapho ukhululekile futhi uqhubekile, uvuselela kaningi. Engeza uketshezi, ushizi, newayini. Geza uze ushizi ucibilike. Susa 1/3 we-sauce bese ubeka eceleni.
Hlanganisa inkukhu, isipinashi, futhi ugcine indebe ye-sauce ye-1/3. Sakaza indebe ye-1/2 yokugcwalisa ohlangothini olungenalutho lwesicucu ngasinye. Roll and place seam side phansi skillet. Geza umsila osile phezu kwe-crepes, ukumboza i-skillet, bese upheka phezu kokushisa okuphansi kuze kube yilapho isuphu iqala ukuqhuma.
Ama-nutrients per crepe: ama-calories angu-150, ama-gramu ayi-17 amagremudididrate, ama-gramu angu-2.5 we-fat
Ama-crepberry e-Creamy Blueberry
- 1/2 indebe ye-ricotta ushizi ophansi
- 1/2 indebe 1% i-cottage shizi
- Isipuni esingu-1
- 1/4 isipuni ushukela ijusi
- 1/4 isipuni sinamoni
- 1 1/2 izinkomishi fresh blueberries
- 4 crepes eziyisisekelo
Ukushayela i-ricotta kanye ne-cottage shizi imizuzu emibili kuya kwemibili nge-mixer kagesi. Engeza izithako ezisele, ngaphandle kwamajikijolo nama-crepes.
Hlanganisa amasekhondi angu-30. Manje, funga ngobumnene amajikijolo. Spoon ngisho nenani lokugcwalisa ku-crepe ngayinye. Roll crepe nxazonke ukugcwalisa nokukhonza.
Ama-nutrients per crepe: ama-kilojoule angu-125, ama-18 amagremudididrate, ama-gram ayi- 1
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