ʻO ka Flapjack maʻamau kekahi o nā mea iʻoi aku ka wikiwiki, maʻalahi, a me ka waiwai nui. He pānaʻi maʻamau kēia me ka hōʻiliʻiliʻana i nā hua'alaina maikaʻi, ka meli a me ka maiʻa.
Ua ola maikaʻi nā'ōpala maʻamau a me nā kīʻaha hua e like me ka nui o kaʻohe i piha i ka hao, ka zinc a me ka huaʻa B, no laila eʻaiʻoe me kaʻole nui o ka hewa.
Ka mea e pono ai
- 1/3 kapu / 6 tbsp Syrup Syrup a me ka syrup
- 3½oz / 100g pipi
- 3oz / 85g keʻakeʻa koko
- 3 tbsp ka meli
- 12 oz / 350g oats i hui pūʻia me 3½oz / 100g mau lāʻau apricots
- 1 kui liʻiliʻi
Pehea e hana ai
E ho oho i ka umu a 350 ° F / 180 ° C / Gas 4
- Butter a 9 "x 13" / 23cm x 33cm Swiss roll roll and line the base with baking parchment.
- E kau i ka syrup a me ka baila i loko o kahi mea nui a me ka wela aʻoluʻolu a liumoku ka pata i loko o ka syrup a lele maikaʻi.
- E hoʻokomo i nāʻohe i loko o kahi kīʻaha kīʻaha, e hoʻonui i nā mea'ē aʻe a laila e nininiʻia ma luna o ka waihona paila a me ka syrup a ho'āla e hoʻonani i ka oum.
- E ninini i ka pailaʻana i loko o ka mīka i hoʻomākaukauʻia a palahalaha nuiʻia e hoʻopiha i ka pahu e hoʻomaopopo pono i kaʻili.
- E puhi i loko o ka umu wela no 25 mau minuke a hiki i ke gula'ōmaʻomaʻo. Weheʻia mai ka umu i ka wā eʻoluʻolu ana ka'ōpala, e paʻakikī lākou i ka manawa anuanu.
- E kau i ka piila ma kahi ahonui kani aʻokiʻoki i ke kaula i ka'āpana a waiho i loko o ka'ōmole a hiki i ke anuanu.
Hoʻopili maikaʻiʻia ka flapjack i loko o ka wai ea.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 421 |
| Ka nui o ka momona | 15 g |
| Ka momona | 9 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 36 mg |
| Sodium | 8 mg |
| Nā Carbohydrates | 72 g |
| Fiber Dietary | 2 g |
| Pāmua | 3 g |