Mee ka mpempe nri dị mma site na ịgbanye ụfọdụ n'ime ntụ ọka ahụ na ntụ ọka wheat dum, na iji mmanụ nchịkọta na-anọpụ iche kama nnu. N'ụzọ dị otú a, ị gbakwunye obere eriri ma belata ọnụ ọgụgụ abụba na cholesterol n'ime mpempe akwụkwọ gị. Gaa ụtọ mkpụrụ osisi ndị a na-amịpụta mkpụrụ osisi lemon dị ka nri ụtụtụ na-emeso ma ọ bụ na-enwe obi ụtọ na tee ehi ehihie.
Ihe Ị Ga-achọ
- 1 cup ntụ ọka (nzube niile)
- 1 cup ntụ ọka (dum wheat)
- 3/4 iko shuga
- 2 tbsp. osisi poppy
- 2 tsp. ntụ ịme achịcha
- 1 tsp. ntụ iji koo achịcha
- 1/4 tsp. nnu
- 1 ọkara akwa
- 1 cup yogọt (abụba-free vanilla)
- 1/4 iko mmanụ canola
- 1 tsp. lemon wepụ
- 1/3 iko ihe ọṅụṅụ lemon
- 1 tbsp. zest (lemon)
Otu esi eme ya
- Okpokoro ihe ubi ruo 400 F
- Ihe na-ekpuchi ihe na-ekpo ọkụ n'ime nnukwu nnukwu efere.
- Na otu ọkara ọkwá jikọtara egg, yogọt, mmanụ, lemon zest, ihe ọṅụṅụ lemon na lemon zest.
- Mee olulu mmiri n'etiti etiti akpo.
- Gbanyee na mmiri ọgwụ ruo mgbe ooh.
- Njiji n'ime pan 12-cup muffin pan (ma ọ bụ onye na-esi nri na-esi ísì ụtọ ).
- Na-asa maka minit 15-18.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 207 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 78 mg |
| Sodium | 508 mg |
| Carbohydrates | 25 g |
| Fri nri | 2 g |
| Protein | 5 g |