Li-direpepe tsa Crepe li ka 'na tsa utloa eka li "khaola" ha ho pheha ka lefu la tsoekere empa, ka kakaretso, metsoako ea motheo bakeng sa crepe e hlile e phetse hantle' meleng le lefu la tsoekere-phepo e loketse. Bohle bo theohela ho kamoo ba lokiselitsoeng kateng. Ke mokhoa o tloaelehileng oa tsoekere le mafura a mangata a etsang hore li-crepes li se ke tsa lumellana le seo motho ea nang le lefu la tsoekere a se khothalletsang.
Ho sebelisa phofo ea lijo-thollo, lebese le nang le mahe a linotši bakeng sa batter ea crepe ho ka etsa hore setsi sa motheo se be se phetseng hantle. Pere ea lijo-thollo e na le li-vithamine tse eketsehileng, liminerale le fiber ho feta lipalesa tsohle tse entsoeng ka morero le lebese le mahe a bosoeu ke khalori e tlaase, e sa nang mafura a protheine. Hape ke habohlokoa ho hlokomela hore kahobane li-crepes li etsoa ka phofo le lebese, li na le lik'habohaedreite, kahoo esita le ha u e-na le bophelo bo botle u tla tlameha ho shebella karolo ea hau.
Ho sebelisa li-aromatics, eiee e joalo le konofolo, li-crepes tse ngata li eketsa tatso le li-antioxidants ntle le mafura. 'Me litholoana tsa selemo ke tsa moruo le tsela e ntle ea tlhaho ea ho hlahisa monate o tlatsitsoeng.
Recipe ea Basic Crepe
- 1 senoelo sa phofo ea koro eohle
- Likopi tse 1 1/3 lebese la nonfat
- 2 makhooa a maholo a lehe
- 1 lehe le leholo yolk
Kopanya lisebelisoa tsohle ka motsoako oa motlakase kapa ka whisk ea letsoho ho etsa batter.
Senya skillet ea 6-inch e nang le ho pheha ho sa phekolehe ha sesepa. Etsa sekoti, ebe o tlosa mocheso.
Spoon 2 tablespoons a batter ka skillet, tilting skillet ho jala batter soly. Khutlela skillet ho futhumatsa le lehlakoreng le le leng la sefate. Tlosa pan holim'a thaole ea pampiri ho tlosa crepe. Tsena li ka etsoa lihora tse 24 ho isa ho tse 48 pele ho nako le lihatsetsi ho fihlela li hlokahala.
E etsa 16 Basic Crepes
Matšoao a kotsi ka kakaretso: lik'hilojule tse 45, ligrama tse 7 tsa lik'habohaedreite, 0,4 grams mafura
Khoho le Sipinashire Crepes
- Dipole tse 2 tse hlahisitsoeng ka onion
- 1 clove garlic, minced
- 1 lik'hilograne tse 4 tsa lebese
- 1 tablespoon cornstarch
- Pale ea nutmeg
- 2 tablespoons grated Parmesan chisi
- 1 thispone e omileng veine e tšoeu
- Kopi e le 'ngoe e entsoeng le e entsoeng ka khoho
- Pakete e le 'ngoe e entsoeng ka spinach e serame, e nang le mouoane le e tšolotsoeng
- Li-crepes tse 4 tsa motheo
Li-eiee tsa pheha le konofolo ka har'a skillet e silafalitsoeng ka ho pheha ho sa phehe. Kopanya lebese le cornstarch mme u kenye letsoho la sekoahelo. Pheha ho fihlela o teteaneng le o phatsimang, o tsosang hangata. Kenya linate, cheese le veine. Hlohlelletsa ho fihlela cheese e qhibiliha. Tlosa 1/3 ea mongobo 'me u behe ka thōko.
Kopanya khōho, spinach, le senoelo sa 1/3 sa sauce. Hasanya 1/2 senoelo sa ho tlatsa ka lehlakoreng le se nang letho la sefate se seng le se seng. Ho roala le sebaka sa sefate se kentse ka skillet. Koala moriri o setseng holim'a litopo, koahela sekoahelo, 'me u phehe ka mocheso o tlaase ho fihlela mongobo o qala ho fofa.
Matšoao a kotsi ka kakaretso: lik'hilojule tse 150, 17 dikgerama ea lik'habohaedreite, ligrama tse 2,5 tsa mafura
Litlhapi tse lerootho tsa Blueberry
- 1/2 senoelo sa ricotta ea mafura a mafura
- 1/2 senoelo 1% kottage chisi
- 1 isipuni
- 1/4 teaspoon lero la lemone le tsepamisitse maikutlo
- 1/4 teaspoon sinamone
- Likotlolo tse 1 1/2 tse hloekileng li-blueberries
- Li-crepes tse 4 tsa motheo
Ho roala li-ricotta le chate ea cottage ka metsotso e 'meli ho isa ho e meraro ka mochine oa motlakase. Eketsa lihlahisoa tse setseng, ntle le monokotsoai le li-crepes.
Tšoara metsotsoana e 30. Hona joale, bonolo ka potlako ka monokotsoai. Spoon esita le ho hongata ho tlatsa morong ka mong. Ho roala seretse ho tlatsa le ho sebeletsa.
Matšoao a kotsi ka kakaretso: lik'hilojule tse 125, 18 dikgerama ea lik'habohaedreite, 1 grama ea mafura
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