Zvokudya zvekasika zvinogona kutinzwa sekuti "vanobvisa" kana zvichiuya pakubika nechirwere cheshuga asi, kazhinji, izvo zvigadzirwa zvekutanga zvechikafu zvinonyatsonaka chaizvo uye chirwere cheshuga-kudya kunokodzera. Izvo zvose zvinouya pane zvazvagadzirirwa. Ndiyo inowanzo-shuga yakakwirira uye yakazara-mafuta anozadza anoisa crepes kunze kwekuenzanisa nezvinodiwa kune mumwe munhu ane chirwere cheshuga.
Kushandisa hupfu hwakakwana, mukaka wakaoma, uye mazai vatsvene nokuda kwekugadzika kwekodha kunogona kuita chigadzirwa chepakutanga kunyange hutano. Nzara yezviyo yega yega inowedzera mavitamini, maminera, uye fiber kupfuura maruva ose-chinangwa uye mukaka wakaoma uye mazai vatsvene ndevase-calorie, mafuta-asina mapuroteni anobuda. Zvakakoshawo kuziva kuti nokuti crepes inogadzirwa neupfu nemukaka, iyo ine makhahydrates, naizvozvo kunyange kana wakaitwa hutano iwe unofanira kutarisa chikamu chako.
Kushandisa aromatics, anyanisi yakadaro uye garlic, mu crepe yakawanda inowedzera flavor uye antioxidants pasina mafuta. Uye michero yegore ndeyekugadzirisa uye nzira inotaridzika yakaisvonaka yekugadzirisa-kunakidza kunakidza kuzadza.
Basic Crepe Recipe
- 1 mukombe wose-gorosi upfu
- 1 1/3 makapu nonfat mukaka
- 2 mazai makuru mazai
- 1 egg yai guru
Gadzirai zvose zvinoshandiswa nemuvhenganisi wemagetsi kana ruoko whisk kuti uite batter.
Shandisai 6-inch skillet nekwenyoro yekubika sipra. Pisa chipfeti, uye bvisa kubva pakupisa.
Spoon 2 tablespoons inoswa mu skillet, tilting skillet kuparadzira batter zvakashata. Dzokera skillet kupisa uye tsvuku rumwe rutivi rwechikafu. Bvisa pani pamusoro pebhuruti repurusi kubvisa crepe. Izvi zvinogona kuitwa maawa makumi mana nemaawa makumi mana nemasere mberi kwenguva uye firiji kusvikira ichidiwa.
Inoita 16 Basic Crepes
Nutrifact per crepe: 45 makorikori, 7 gm carbohydrate, 0.4 gramu mafuta
Chicken uye Sipinaki Crepes
- 2 tablespoons yakatsva onion
- 1 clove garlic, minced
- 1 1/4 makapu nonfat mukaka
- 1 tablespoon cornstarch
- Chidimbu chemuviri
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon yakaoma waini yakachena
- 1 kapu yakabikwa uye yakasimwa chifu chekuku
- 1 pack yakasviwa nechinopinashira sipinashi, yakanyoroveswa uye yakasvibiswa
- 4 crepi dzinokosha
Cook eikisi uye garlic mu skillet yakasanganiswa ne nonfat kubika spray. Gadzirai mukaka uye cornstarch uye kuwedzera mukipu. Ika kupisa kusvikira yakasviba uye ichitsemuka, ichikurudzira kazhinji. Wedzera mukaka, cheese, newaini. Tsunga kusvikira cheese yakanyauka. Bvisa 1/3 ye muto uye uise parutivi.
Gadzirai huku, sipinashi, uye makachengetwa 1/3 mukombe we muto. Paridzai 1/2 mukombe wekuzadza pamusoro pebasa risina kubhurwa rega roga roga. Gadzira uye nzvimbo yeganda pasi pasi mu skillet. Chengetedza muto mutsva pamusoro pe crepes, chivharo chinovhara, uye gadzira pamusoro pekupisa kwepasi kusvikira mucu unotanga kuputika.
Nutrifact per crepe: 150 makorikiti, 17 gm carbohydrate, 2.5 gramu mafuta
Creamy Blueberry Crepes
- 1/2 mukombe pasi-mafuta ricotta cheese
- 1/2 mukombe 1% cottage cheese
- 1 tablespoon
- 1/4 teaspoon jemusi remononi
- 1/4 teaspoon sinamoni
- 1 1/2 makapu matsva bhabheri
- 4 crepi dzinokosha
Whip ricotta uye cottage cheese kwemaminitsi maviri kusvika kumatatu nemugetsi wegesi. Wedzera zvakasara zvinoshandiswa, kunze kwezvikoroti uye crepes.
Akavhara 30 seconds. Zvino, zvinyoro poda mujikiji. Spoon kunyange chiyero chekuzadza mumucheka umwe neumwe. Ronga chikwata ichizadza nekuzadza nekushandira.
Nutrifact per crepe: 125 makori, 18 gm carbohydrate, 1 gramu mafuta
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