Ihe Ị Ga-achọ
- 1/4 iko mmanụ canola
- 2 ihe ọṅụṅụ lemon ihe ọṅụṅụ tablespoons
- 2 àkwá (ejighị ya kpọrọ ihe)
- 1/2 cup nonfat mmiri ara ehi
- 1 1/2 iko ntụ ọka
- 2 teaspoons ntụ ntụ
- 3/4 iko shuga
- 1 teaspoon nnu
- 2 tablespoons lemon zest
- 1 cup fresh blueberries (ma ọ bụ oyi kpọnwụrụ)
Otu esi eme ya
1. Ngwurugwu na-ekpuchi ya ruo ogo ogo asatọ.
2. Na obere efere, jikọta mmanụ, ihe ọṅụṅụ lemon , àkwá, na mmiri ara ehi.
3. Nye ntụ ọka, ntụ ọka , sugar, na nnu na nnukwu nnukwu efere.
4. Na-eme olulu mmiri na ihe na-akọrọ.
5. Tinye ihe mgbochi mmiri na-ekpo ọkụ, na-akpali akpali ruo mgbe ị na-ehicha.
6. N'ogige na zịlọn zoro na blueberries.
7. Swepu batter n'ime ite achịcha ma mee maka otu awa ma ọ bụ ruo mgbe nrịịpe ntinye na etiti ga-apụta dị ọcha.
Kwa Iberi: Calories 169, Calories si abụba 49, Total abụba 5.5g (nọdụ 0.6g), Cholesterol 35mg, Sodium 293mg, Carbohydrate 27.1g, Fiber 0.7g, Protein 3g
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 221 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 36 mg |
| Sodium | 655 mg |
| Carbohydrates | 32 g |
| Fri nri | 1 g |
| Protein | 10 g |