Zonke iiresiphi zethu ziphantsi kweekhalori (ezimbini zazo ziqulethe ngaphantsi kwama-khalori angama-200) kwaye zineencoko ezinje ezinokuthi ziyanelisa abalandeli be-chocolate. Ngaba usadinga isizathu esichukumisayo sokuqala ukuzonwabisa? Cinga ngeenzuzo zethokoleji kwimpilo. Uphando olutsha lubonisa ukuba i-antioxidants (i-flavonols) ekhoyo kwi-cocoa inciphisa umngcipheko wesifo senhliziyo, ukuphucula ukuhamba kwegazi, kunye nokukhusela umhlaza. Siyathemba ukuba ngokusebenzisa olu lwazi luncedo, kunye neempendulo zethu, uya kufumana rhoqo kwaye ujabulele. Yintoni enokuyenza yetshokoledi emnyama enhle kwaye engakholekiyo?
Iipilisi ezibisiweyo nge-vanilla kunye ne-tsokolate emnyama
Idayisi evela kwamapheya abilisiwe unomtsalane kwaye kulula ukuyilungisa.
4 servings
Ukulungiselela: imizuzu eyi-10
Ukulungiselela: 22-27 imizuzu
Ingxenye yesithathu yeglasi yewayini emhlophe emhlophe, umzekelo "uPinot Grigio" okanye "Sauvignon Blanc"; 1/4 indebe ishukela; I-zest ehlanjwe ngokukhawuleza yeelimi ezimbini; 1 vanilla pod; 4 iipereji ezivuthiweyo zihlanjululwe kwaye zihlanjululwe kwaye zinqunywe zibe ziqhekeza ezine; 140 grams ye chocolatelethi ebomvu. Kwidibanisi yewayini yokupakisha yokupasa, i-sugar and lemon zest. Sika i-vanilla pod kunye, uhlambe imbewu ye-vanilla uze udibanise kunye nombane. Pheka phezu kobushushu obuphakathi kwemizuzu emi-2. Yongeza iipereyi kwisiraphu kwaye upheke imizuzu engama-20-25, okanye ude ube lula. Ngethuba lokupheka, manzi amapheyitha ngezikhathi nge syrup. Xa iipereyi zikulungele, lungisa i-sauce. Kwipuphu yepuphu ephindwe kabini ngamanzi abilayo (okanye usebenzisa indlela yokuhlambela i-free, nyibilikise i-tshokoleta). Ukusabalalisa ama-4 quarts yamapheya kwiiplate kwaye uthele iipunipoyi ezi-2 zesipuni, kunye ne-sauce. Thumela ngokukhawuleza. Ixabiso lesondlo ekusebenzeni (i-pear ne-2 tablespoons ye-chocolate sauce): i-391 kcal, i-13 g i-fat (i-26% kcal, i-7 g i-fat fat), i-59 g i-carbohydrates, i-3 g iprotheni, i-8 g i-fiber, i-30 mg ye-calcium, 1 mg yesinyithi, 4 mg ye sodium.
I-souffle nge-sauce
I-dessert egcweleyo yale dessert inikezela i-cocoa powder.
8 servings
Ukulungiselela: imizuzu engama-30
Ukulungiselela: imizuzu eyi-17
I-souffle ye-chocolate
1 iglasi leswekile; I-1/2 indebe engenayo i-cocoa powder; 2 tbsp. iikomityi zomgubo; Ubisi lobisi lwe-1/2 (i-2% ye-fat content); 1/2 indebe yamanzi abandayo; 4 iiprotheni zamaqanda kwindawo yokushisa; I-1/8 tsp ye-citric acid; 1 tbsp. kunye ne-1 teaspoon yeswekile; Amaqanda amaqanda ama-3 kwindawo yokushisa; ioyile yemifuno
I-raspberry sauce
Ama-500 g amancinci ama-raspberries; 2 tbsp. iipuni zeeshukela; I-1/2 tsp ijusi e-fresh lemon.
Yilungiselela i-oven. Phakamisa ushukela ocoliweyo, i-cocoa kunye nomgubo ube yi-pan ebini (okanye sebenzisa indlela yokuhlambela amanzi). Yongeza ubisi kunye namanzi abandayo kwipuphu kwaye ubethe i-whisk de kube yinto ephilileyo. Qhubeka ubetha iminyaka engama-8-10 - kude kube ngumxube. Susa i-pan kwindawo yokushisa kwaye ubeke eceleni. Ngomxube, i-white whisk i-white kunye ne-citric acid, ngokuthe kancinci ukongeza ushukela. Yenza izikhupha zeqanda zibe ngumxube we-chocolate. Yongeza udibanise isiqingatha seprotheni foam, uze udibanise yonke i-foam. Spoon inhlama ibe yinqwelo ye-oyile yentsuku yomlilo, kodwa ungabi phezulu ukuya phezulu, kodwa ushiye 1 cm ukuya kumgca (inhlama ingagcinwa kwiqrijini iiyure ezingama-24 ngaphambi kokubhaka). Ukusabalalisa isikhunta kwi-tray yokubhaka uze ubhake malunga nemizuzu engama-17, okanye ude usuphefumula umoya, uhlale unobumba phakathi. Okwangoku, gaya ama-raspberries kwiprosesor yokutya. Yenza ishukela kunye nejisi lemon. Thulula inxalenye nganye ye-soufflé nge-raspberry sauce kwaye usebenze.
I-chocolate ye-chocolate yaseMexico
I-Carnation kunye ne-sinamon iyancedisa ukunambitheka kwe-tsokolate kule nkunkuma.
6 servings
Ukulungiselela: iiyure ezimbini
Ukulungiselela: imizuzu emihlanu
2 iikomityi zamanzi; 1 iglasi yeswekile; 1 indebe ye-cocoa powder; Iifrigi ezi-5; 1 intonga yesinamoni; I-1/4 indebe engenakusiwa i-almond; 1 ithisipuni yomhlaba isinamon; 1/2 ithisipuni yeswekile; ioli yohlaza ukucoca i-mold. Kwisitopu, kushushu amanzi kunye noshukela ngaphezu kobushushu obuphakathi. Xa ushukela ushibilika, yongeza i-cocoa, uvuselele i-whisk, uze udibanise i-clove ye-cloves kunye nentambo ye-sinamoni. Ukupheka ngobushushu obude malunga nemizuzu eyi-3-4, uvuselela rhoqo. Susa umxube we-tsholatshi ekutshiseni kunye nefriji kwisiqandisisi ubuncinci beeyure ezingama-2. Ukusebenzisa umxube we-mesh, uxube umxube we-ts'oletele kwisitya, uze uthele kwi-ayisikrimu uze ulandele imiyalelo (ukuba unayo i-ice cream maker, fisa umxube kwiifom zeqhwa). Ngelo xesha, ugaqe iilmond. Ukwenza oku, landela i-ovini ukuya kuma-200 ° C. Faka ii-almond kwi-baking sheet edibene ne-aluminium foil, kwaye womelele malunga nemizuzu emi-5 (de kubekho iphunga). Hlanganisa i-sinamoni kunye noshukela kwisitya esiphakathi. Thatha amantongomane ngaphandle kwe-oven, ufefe ngeoli uze udibanise kumxube weshukela kunye ne-sinam, uze uthabathe amanqatha kwisitya uze ubashiye ukuze umile kwi-plate. I-sherbet edibeneyo ilungele ukusetshenziswa. Ukufumana ukuhambelana okuqinileyo, fake iherbethe kwifrijini ngeeyure ezimbalwa (ukuba usebenzisa iifom zeqhwa, tshintshela iherbethe kwisitya esingenanto kwaye usebenzise ifolokhwe enkulu ukugaya). Ukuhlobisa iilmond kunye nokukhonza. Ixabiso lentlawulo ngokukhonza (1/2 indebe): 196 kcal, 5 g fat (20% kcal), 1 g i-fat goured, 42 g i-carbohydrate, i-4 g iprotheni, i-5 g i-fiber, i-38 mg calcium, i-3 mg yensimbi, i-5 mg sodium.
Indlela yokuncibilikisa iTokotlethi
Beka i-ts'oletele kwisitya seglasi esingenakufudumala. Qinisekisa ukuba isitya somile: umswakama ungaphazamisa inkqubo yokuqhaqha ishokoleta. Gcwalisa ibhokhwe elincinci ngamanzi uze ufike emathunjini, kwaye unciphise ubushushu. Beka isitya se-chocolate kwi-pan. Ngomlilo ocothayo (ukuba amanzi aya kubilisa ngokuqinileyo, ithokolethi iya kutshisa), ushushu i-tshokoleta, uyigqubuthele, de phantse yonke i-chocolate. Susa ipenki emlilweni xa kusekho iziqhekeza ze-tsholethi engasuswa phantsi kwisitya. Qhubeka uvuselela i-tshokoleta ize idibanise ngokupheleleyo. Kupholile-kwaye ungayisebenzisa ukuze ufumane iresiphi okanye uyithulule.