3-Motsoako Recipe e Monate le e Letsoai ea Tsokolate

Litaba

• Makhapetla a Chocolate
• Khabiso e monate le e letsoai ea makhapetla
• Lisebelisoa
• Litsela
• Tlhahlobo bakeng sa

U lakatsa ntho e monate, empa ha u na matla a ho bulela onto le ho pheha lijana tse libilione? Kaha o kanna oa pheha le ho baka sefefo nakong ea ho behelloa ka thoko, makhapetla ana a metsoako e meraro ea chokolete ke projeke e latelang e phethahetseng - ho na le ts'ebetso ea ho pheha e hlokahalang (ka microwave, ka tlase ho moo) mme e tla khotsofatsa takatso ea hau e monate ka tsela e phetseng hantle.

Lekhapetla lena la Tsokolate e Monate le Letsoai le tsoa bukeng ea ka e ncha ea ho pheha The Best 3-Ingredient Cookbook: 100 Fast & Easy Recipes for everyone (Reka E, $25, amazon.com). E, u ka etsa mefuta e mengata ea diresepe le lijo tse fapaneng ka metsoako e meraro feela - 'me ho na le khaolo e feletseng e sebetsanang le litlolo tse monate (joaloka li-3-Ingredient Almond Oat Energy Bites).

Ka risepe ena, e 'ngoe le e' ngoe ea metsoako e meraro e na le morero 'me e fana ka limatlafatsi tse molemo bakeng sa hau:

• Chokolete e lefifi: Lebese kapa chokolete e lefifi e fana ka lik'hilojule tse 150 le ligrama tse 9 tsa mafura. Ho fumana melemo e mengata ea bophelo bo botle, khetha bonyane karolo ea 60 lekholong ea chokolete e lefifi. U tla fumana melemo e mengata ea bophelo bo botle ho linaoa tsa cocoa, tse nang le limatlafatsi tse fokolang tse kenyeletsang livithamini A, E le B, calcium, iron le potasiamo. Cocoa e boetse e fana ka li-antioxidants tse ngata ho kenyelletsa theobromine, e ka thusang ho fokotsa ho ruruha le ho thusa ho theola khatello ea mali.
• Lithupa tsa pretzel: Kaha matonkomane ha a tšeloa letsoai, ho sebelisoa lithupa tse nang le letsoai ho leka-lekanya tatso e monate le e letsoai. E le ho etsa bonnete ba hore ho na le molemo o monyenyane o nang le letsoai le nang le letsoai, khetha lithupa tse tšesaane tsa pretzel. Ebe o li kenya ka mokotleng oa polasetiki o ka koaloang hape ebe o li roba likotoana tse nyane ka morao ho letsoho la hau kapa sekotlolo se kopanyang. (Bonus: Ke mokhoa o motle oa ho lokolla pherekano e nyane kapa khatello ea maikutlo.)
• Matokomane a se nang letsoai: Ounsi e le 'ngoe (likotoana tse ka bang 39) ea matokomane a ommeng a halikiloeng a na le lik'hilojule tse 170, ligrama tse 14 tsa mafura (haholo-holo a sa soaturated), ligrama tse 7 tsa protheine, 'me ke mohloli o motle oa fiber. Mafura le protheine li nka nako e telele ho sileha 'me fiber e thusa ho fokotsa ho monya, ho bolelang hore matokomane a phekong ena e monate a ka u thusa hore u lule u khotsofetse nako e telele. Matokomane hape ke mohloli o motle oa vithamine E ea antioxidant, le livithamini tsa B tse ntšang matla niacin le folate. Ho feta moo, linate li na le liminerale tse kang magnesium, manganese le phosphorus. (Sena sohle se etsa hore matokomane e be e 'ngoe ea linate le lipeo tse phetseng hantle tseo u ka li jang.)

Makhapetla a Chocolate

Lekhapetla lena la chokolete ke pheko e phethahetseng ho e-na le diresepe tse matla haholo kapa lipompong tse rekiloeng ka lebenkeleng. Hape, e etsa mpho e ntle ea linako tsa selemo; kenya makhapetla ka har'a nkho ea khalase kapa mokotleng oa polasetiki o nang le thae ea lamunu 'me u a tlohele le metsoalle le ba lelapa.

Le hoja risepe e ka tlase bakeng sa Lekhapetla la Tsokolate e Monate le Letsoai e sebetsa bakeng sa nako leha e le efe ea selemo, u ka boela ua fetola litlolo hore mebala e lumellane le matsatsi a phomolo. Mohlala, o ka sebelisa likharanata le li-pistachios bakeng sa matsatsi a phomolo a mariha, kapa fragole le chokolete e tšoeu kapa litelu tsa coconut bakeng sa Letsatsi la Valentine. Bakeng sa Halloween, o ka phahamisa makhapetla a hau ka likotoana tsa Reese tsa lamunu le tse tšehla le poone ea lipompong, oa sebelisa chokolete e tšoeu sebakeng sa lefifi 'me oa e tšela ka li-cookie tsa sandwich tsa lamunu le tse ntšo (tse robehileng likotoana), kapa bakeng sa mofuta o phetseng hantle (o ntseng o na le mebala ea Halloween ), kaholimo ho mango e omisitsoeng le li-pistachio tse hahiloeng.

Khabiso e monate le e letsoai ea makhapetla

Boholo ba ho sebeletsa: likotoana tse 2 (boholo bo ka fapana)

E etsa: li-servings tse 8 / likotoana tse 16

Lisebelisoa

• 8 oz (250 g) bonyane karolo ea 60 lekholong ea chokolete e babang (e lefifi), e robehileng likotoana.
• Likopi tse 2 (500 mL) lithupa tse tšesaane tsa pretzel, tse robehileng likotoana
• 1/4 senoelo (60 mL) linate tse sa tšeloang letsoai, tse hahiloeng

Litsela

1. Tšoaea lakane ea ho baka e nang le pampiri ea letlalo.
2. Beha tsokolate ka sekotlolo se sireletsehileng sa microwave. Mocheso ka microwave e phahameng ka metsotso e ka bang 1 1/2, o hlohlelletsa metsotsoana e meng le e meng e 20 ho isa ho e 30 ho fihlela e boreleli.
3. Hlohlelletsa lithupa tsa pretzel ka chokolete e qhibilihisitsoeng.
4. Tšela motsoako oa tsokolate holim'a letlapa le lokisitsoeng la ho baka. Sebelisa spatula ho hasanya motsoako ho hoo e ka bang 1/4 inch (0.5 cm) e teteaneng. Fafatsa ka matonkomane.
5. Beha lakane ea ho baka sehatsetsing ho e beha bonyane metsotso e 30. Khaola likotoana 'me u boloke lijo tse setseng ka sehatsetsing ho fihlela matsatsi a 5.

Copyright Toby Amidor, The Best 3-Ingredient Cookbook: 100 Fast & Easy Recipes bakeng sa Motho e Mong le e Mong. Robert Rose Books, Mphalane 2020. Setšoantšo se fanoe ke tumello ea Ashley Lima. Litokelo tsohle li sirelelitsoe.

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