Bohobe bo Bonolo ba Wheat Whole Pita
U batla khetho ea bohobe bo phetseng hantle le bo monate? U se ke ua sheba ho feta recipe ena ea Whole Wheat Pita Bread. E entsoe ka phofo ea koro e tšoeu e hloekileng 'me e monate ka ho ama mahe a linotši le tsoekere e sootho e bobebe, bohobe bona ke tlatsetso e phethahetseng ho lijo leha e le life. Bohobe ba pita bo bonolo ho etsoa, 'me bo tsoa bo le bonolo, bo le boreleli, 'me bo hlafunoa hanyenyane - bo loketse ho tlatsa metsoako ea sandwich eo u e ratang haholo kapa ho sebeletsa hammoho le li-dips tseo u li ratang. Ka lisebelisoa tse seng kae feela, u ka otla sehlopha sa li-pitas tsena tse entsoeng ka mahahapa tseo ka sebele li tla khahla.
metsoako
- 841 g (likopi tse 6 - ½) phofo e tšoeu ea koro, e tšetsoe ka khaba, e lekantsoe le ho sefa
- 1 teaspoon letsoai la kosher
- 1 Khaba ea khaba tsoekere e sootho e sootho
- 1 Khaba ea khaba mahe a linotši
- 4 liaspoon tomoso ea hanghang
- 2-½ likotlolo metsi a futhumetseng
- 4 tablespoons oli ea mohloaare
litaelo
- Kopanya lisebelisoa tsohle ka sekotlolo sa motsoako oa motlakase o kentsoeng ka hook ea hlama. Kopanya ka lebelo le tlaase ka ho fetisisa ho fihlela phofo eohle e kenyelelitsoe 'me hlama e bokana ka bolo; sena se lokela ho nka metsotso e 4 ho isa ho e 5.
- Fetolela hlama sebakeng se nang le phofo hanyenyane 'me u khumame ho fihlela e le boreleli le rekere. Fetisetsa hlama ka sekotlolo se nang le oli e nyenyane, e fetole ho apara, 'me u koahele ka sekoahelo sa polasetiki. Lumella ho phahama ho fihlela ho imenne habeli, hoo e ka bang lihora tse 1 ½.
- Beha pampiri e kholo ea ho baka kapa lejoe le leholo la pizza holim'a rack e ka tlaase ea ontong, 'me u chese setofo ho likhato tse 500 tsa F.
- Beha hlama fatše, e arole likotoana tse 16, 'me u bokelle sengoathoana se seng le se seng ka bolo, u li boloke kaofela ha tsona li le phofo ebile li koahetsoe ha u ntse u sebetsa. Lumella libolo tsa hlama hore li phomole, li koahetsoe, ka metsotso e 15 ho ba bonolo ho tsoa.
- U sebelisa phini, roala bolo e 'ngoe le e 'ngoe ea hlama ka selikalikoe se ka bang 8-inch bophara le ¼ inch botenya. Etsa bonnete ba hore selikalikoe se boreleli, ha ho na li-crease kapa seams ka har'a hlama, ho thibela li-pitas hore li se ke tsa ikhohomosa hantle. Koahela li-disk ha u ntse u li ntša, empa u se ke ua li bokella.
- Beha li-pita rounds tse 2 ka nako holim'a lejoe le chesang la pizza 'me u chesoe metsotso e 4 ho isa ho e 5, kapa ho fihlela bohobe bo ikhohomosa joaloka balune' me e le khauta e mosehla. *(Sheba ka hloko; ba baka kapele).
- Tlosa bohobe ho tloha ka ontong 'me ue behe holim'a rack ho pholile metsotso ea 5; ka tlhaho li tla thefuleha, li siea mokotla bohareng. Koahela li-pitas ka thaole e kholo ea kichineng ho boloka Bohobe ba Wheat Pita Bohobe bo le bonolo
- Thabela
Notes
Mokhoa oa ho boloka le ho futhumatsa hape
Ho boloka: Bohobe ba pita ka mocheso oa kamore ho fihlela matsatsi a 3; beha bohobe bo pholileng ba pita ka mokotleng oa pampiri kapa u bo phuthele ka thaole e hloekileng ea kichineng. Etsa bonnete ba hore bohobe bo pholile ka ho feletseng pele u bo boloka ho thibela ho bokellana ha mongobo. Mokhoa ona o loketse haeba u rerile ho sebelisa bohobe ka mor'a matsatsi a seng makae 'me u sa batle ho bo hatsetsa.
Ho pheta-pheta: Bohobe, bo phuthele ka foil 'me u bo chese ka ontong ea 350 ° F (177 ° C) bakeng sa metsotso e 5-10 ho fihlela e futhumala. U ka boela ua futhumatsa bohobe ka ontong ea toaster kapa ka skillet e omileng ka mocheso o mofuthu bakeng sa metsotso e 1-2 ka lehlakoreng le leng ho fihlela ho futhumala le ho pholile hanyenyane. Hopola hore u se ke ua chesa bohobe ka ho feteletseng, kaha bo ka fetoha bo sa tsitsang 'me bo omella.
Iketsetse Pele
Whole Wheat Pita Bread ke risepe e ntle ea maiketsetso eo u ka e lokisetsang esale pele le ho e boloka ho fihlela u se u loketse ho e sebelisa. Ka mohlala, u ka etsa hlama, ua e etsa libolo, 'me ua e beha ka sehatsetsing ho fihlela lihora tse 24. Joale, ha u se u itokiselitse ho baka bohobe, tlosa hlama sehatsetsing 'me u e lumelle hore e fihle mocheso oa kamore ka metsotso e 30 pele u e phutha le ho e baka. Mokhoa ona o u lumella ho ba le bohobe bo hloekileng ba pita bo entsoeng ka mahahapa ntle le ho etsa mosebetsi oohle hang-hang.
Ntle le moo, o ka baka bohobe ba pita esale pele mme o bo boloke hamorao. Hang ha bohobe bo pholile ka ho feletseng, ka kopo bo behe ka mokotleng o sa keneng moea kapa mokotla oa zip-top 'me u bo boloke ka sehatsetsing ho fihlela matsatsi a 3 kapa ka sehatsetsing ho fihlela likhoeli tse 3. Joale, ha u se u loketse ho sebelisa bohobe, bo phete hape u sebelisa o mong oa mekhoa e boletsoeng pejana. Bohobe ba pita bo phehiloeng pele ke mokhoa o motle oa ho boloka nako ha u lokisetsa lijo, kaha u ka tlatsa bohobe ka litlolo tseo u li batlang 'me ua thabela!
Mokhoa oa ho Qhamisa
Ho hatsetsa Whole Wheat Pita Bread, ema ho fihlela e pholile ho fihlela mocheso oa kamore. Ebe, beha bohobe ba pita ka mokotleng o sireletsehileng oa sehatsetsi, tlosa moea o mongata kamoo ho ka khonehang, 'me u tiise ka thata. Ngola mokotla ka letsatsi hore u tsebe hore na o hatselitsoe nako e kae. Bakeng sa liphello tse ntle, qhomisa bohobe kapele kamoo ho ka khonehang ka mor'a ho bo baka. Sena se tla etsa bonnete ba hore e ncha ka hohle kamoo ho ka khonehang ha u e qhibiliha.
Ho qhibiliha bohobe ba pita, bo tlose ka sehatsetsing 'me u bo tlohele bo qhibilihe ka mocheso oa kamore ka lihora tse' maloa kapa bosiu bo le bong ka sehatsetsing. Hang ha bohobe bo qhibilihisitsoe, u ka boela ua futhumatsa bohobe u sebelisa o mong oa mekhoa e boletsoeng pejana. Ke habohlokoa ho hlokomela hore ho hatsetsa le ho qhibiliha bohobe ho ka etsa hore bo ome hanyenyane 'me bo fokotsehe ho feta ha bo ne bo sa tsoa apehoa. Leha ho le joalo, haeba u e boloka hantle ’me u e futhumatsa hape ka hloko, e ntse e lokela ho ba monate le ho khotsofatsa.
Linnete tsa phepo e nepahetseng
Bohobe bo Bonolo ba Wheat Whole Pita
Palo ka ho sebeletsa
Li-calories
223
% Ea letsatsi le letsatsi *
Fat
5
g
8
%
Fat Satated
1
g
6
%
Furu ea Polyunsaturated
0.4
g
Letlalo la Monounsaturated
3
g
Sodium
149
mg
6
%
Potassium
88
mg
3
%
Li-carbohydrate
40
g
13
%
faeba
6
g
25
%
Sugar
2
g
2
%
Protein
8
g
16
%
vithamine C
0.02
mg
0
%
khalsiamo
38
mg
4
%
tšepe
1
mg
6
%
* Melao ea Mahlale ea Letsatsi le Letsatsi e thehiloe ho ja lijo tsa khalori ea 2000.
Lintlha tsohle tsa phepo e nepahetseng li ipapisitse le lipalo tsa mokha oa boraro 'me ke khakanyo feela. Recipe e 'ngoe le e 'ngoe le boleng ba phepo e nepahetseng li tla fapana ho latela mefuta eo u e sebelisang, mekhoa ea ho lekanya, le boholo ba likarolo tsa lelapa ka leng.
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