Yadda za a yi Ƙananan Calorie Berry Crumble

01 na 04

Yadda za a yi Ƙananan Calorie Berry Crumble

Yi la'akari da jerin sifofin da za a yi amfani da shi a cikin ƙananan calories, kuma za ku ga cewa za ku iya yin kirki a zuciyar ku ta hanyar ruwa a cikin dumi, tasa mai dadi na wannan kayan dadi! Ana amfani da blueberries da raspberries tare da bitamin C, kuma blueberries suna samar da phytochemicals wanda zai iya samun tasiri sosai a lafiyar ku. A sama da crumble tare da cakuda hatsi na hatsi, wanda ke bayar da nauyin fiber kuma an nuna ya rage duka duka da LDL cholesterol. Ƙara zuwa wannan ƙananan yankakken yankakken walnuts masu arziki a cikin phytochemicals da masu lafiya mai kyau kuma kuna da kayan daɗin lafiya! Tabbatar, an ƙara bitar sukari don ɗan karin ɗanɗano, amma ka duba girman girmanka kuma ka ji dadin ba tare da laifi ba!

Don yin ƙwayar karamar karamar carorie, za ku fara so tare tare da abubuwan da ake bukata. Za ku buƙaci:

3/4 kofin sabo ne ko kuma daskararre blueberries (watau idan berries sun daskarewa)

3/4 kofin sabo ko daskararre raspberries (thawed idan berries aka daskararre)

1 Tarin ruwan 'ya'yan itace na ruwan' ya'yan itace

2 Tanc granulated sugar

1/2 kofin yi birgima hatsi

1/4 kofin cinye launin ruwan kasa sugar

2 Tsuntsaye masu launin ƙanshi

1 T canola man fetur

1 tsp ƙasa kirfa

1/4 tsp gishiri

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Shirya Berry Ciko

Da farko dai, tabbatar da cewa kayi amfani da tanda a cikin tanda don haka idan an gajiyar da gadonku na zuma, wutar za ta yi zafi kuma a shirye ta gasa. Yi la'akari da tanda zuwa 375 ° F.

Yanzu, a cikin wani matsakaici-sized Mixing tasa, hada berries. Ka tuna cewa idan kana amfani da kayan daskarewa, zaka so ka narke su kafin ka fara. Kuna iya yin wannan ta hanyar ajiye su a cikin firiji na tsawon sa'o'i kafin farawa, ko kuma ta hanyar wanke su a cikin ruwan sanyi a cikin babban slander. Ko ta yaya, tabbatar da cewa kin kawar da duk wani ruwa mai guba ta hanyar bushewa bushe tare da tawul ɗin takarda.

Yayyafa da granulated sugar a kan berries, da kuma drizzle da orange ruwan 'ya'yan itace tattara a kan berries da. Mix da sukari da kuma mayar da hankali a cikin berries har sai da dukan sinadaran ne a ko'ina mixed.

Cire wani kwanon rufi mai nuni 8-inch mai ban sha'awa tare da gishiri mai yalwaci, kuma ku zub da berries a cikin kwanon rufi.

03 na 04

Shirya Topping

Don shirya ƙwanƙwasa, zub da hatsi a cikin tasa mai ma'ana. Ƙara sukari mai launin ruwan kasa. Sa'an nan, yayyafa ƙasa kirfa da gishiri cikin cakuda oat. Yin amfani da cokali mai yalwa, hada hatsi, da sukari, kirfa, da gishiri kuma ka tabbata cewa an haɗa su tare da juna.

04 04

Bake da Berry Crumble

Yanzu yayyafa ruwan naman gurasa a kan kariyar Berry, da tabbatar da rufe gefuna. Sanya Berry a cikin tanda, kuma gasa na minti 25, har sai cakuda na fara farawa tare da gefen kayan kayan zaki. Cire, kuma bari a kwantar da minti goma.

Wannan tasa mafi kyau ya yi aiki ba da daɗewa ba bayan an gama shi yayin da yake da kyau da kuma dumi. Muna jin dadin amfani da shi tare da karamin karamin vanilla yogurt mai dadi ko ƙananan cream .

Yana aiki 4

Ta Yin Calories 183, Fat 7gm, Carbs 30 gm, Pro 3gm

Lura: Zaka iya amfani da ramekins masu yawa idan ana so. Suna yin kyauta masu kyau don nishaɗi. Kawai rarraba cakuda cakuda da kwakwalwa a cikin rassa guda hudu a lokacin da ake shirya yin gasa da crumble.

Gasa gurasar gaji kamar yadda aka umarce shi a cikin girke-girke. Duk da haka, saboda ramek din mutum zai kasance karami, fara farawa da crumble don yin haɗin gwiwa bayan kimanin minti 15 na lokacin yin burodi. Ƙarƙashin ɗan gajeren Berry ya kamata a dafa shi gaba ɗaya ta hanyar kimanin minti 20.