E faʻapefea ona saunia se meaʻai " Buckwheat casserole"
Fufulu le ogaumu i le 190 tikeri.
Fa'amama le aniani, fa'asusu le sisi i luga o se fa'amea lelei.
I totonu o se atigipusa loloto, tuʻu le buckwheat vela, faʻaopopo fuamoa mata, aniani tipi. Faafefiloi mea uma ma faaopoopo le masima. Fa'aopoopo le sisi fa'afefiloi ma fa'afefiloi.
Tuu le buckwheat mass i totonu o se mea tao tao (ufiufi le fomu i pepa) poʻo totonu o se ipu tioata afi (i lenei tulaga, e le manaʻomia le pepa).
Tao mo le 15 minute. O le casserole maeʻa e tipi lelei i ni vaega, e faigofie ona ave faʻatasi ma oe. E manaia le vevela ma le malulu.
https://fit-cook.ru/recepts/23-grechnevaja-zapekanka.html
- 50 g saito
- 1 fasi fuamoa
- 30 g aniani
- 30 g sisi
Tau taumafa o le ipu "Buckwheat casserole" (per 100 kalama):
Calories: 221.7 kcal
Squirrels: 12.7 gr
Gaʻo: 10 gr
Karbohidate: 21 gr
Aofai o sauniga: 2Mea'ai ma kalori o le fua " Buckwheat casserole"
| mea e gaosi | Fua | Mamafa, gr | Paʻepaʻe, gr | Ga'o, g | Tulimanu, gr | kcal |
| buckwheat (fatu)) | 50 g | 50 | 6.3 | 1.65 | 31.05 | 156.5 |
| moa moa | 1 fasi | 55 | 6.99 | 6 | 0.39 | 86.35 |
| riki | 30 g | 30 | 0.42 | 0 | 3.12 | 14.1 |
| sisi Rusia | 30 g | 30 | 7.23 | 8.85 | 0.09 | 108.9 |
| Aofai | 165 | 20.9 | 16.5 | 34.7 | 365.9 | |
| 1 auauna atu | 83 | 10.5 | 8.3 | 17.3 | 182.9 | |
| 100 kalama | 100 | 12.7 | 10 | 21 | 221.7 |