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無添加糖麵粉香蕉燕麥莓果高蛋白鬆餅

 

No added sugar and flour! Banana oatmeal high-protein pancake topped with berries.

 

_________________________________________

 

食材準備時間 /    3 min

烹飪時間 /    8 min

準 備 食 材 / 

 

 

✓ 一根熟化的香蕉

 

✓ 30克燕麥片

 

✓ 一顆蛋

 

✓ 一口牛奶(20cc)

 

✓ 裝飾用的莓果

 

 

(一人份,可做2塊鬆餅)

 

1.

將香蕉壓成泥,打入一顆蛋並混合均勻後加入乾性食材:  

燕麥粉 (燕麥片用果汁機打碎)混合以上食材,想增添一匙  

蛋白粉的話,建議減少燕麥粉的量,或增加液體的量 (牛奶

/豆乳)混合至濃稠狀。 

2.

小火倒少許油,加2大匙基底,讓它變成圓餅狀,小火慢煎

至表面冒泡後可準備翻面等3-5分鐘盛起。

3.

擺盤加上莓果、香蕉片,淋上點蜂蜜完成。

 

 

 

 

1.

Puree the banana. Add 1 egg into the banana puree and mix well. Then, add the dry ingredients, powdered oats(Instruction: use a blender to blend the rolled oats into powder. You can also use alternatives of powdered oats, such as almond flour as you prefer), into the mixture and mix well. If you want to add a scoop of protein powder, it is recommended to reduce the amount of powdered oats. Followed by adding the milk/ soy milk slowly if the mixture is too dry.

2.

Add a little bit of oil onto a frying pan on low heat, pour the mixture on to the pan and wait until the little bubbles form on the surface, flip the pancakes and cook for about 3-5 more min.

3.

Remove the pancakes from the frying pan, and top it with berries, sliced banana and honey. Then, the healthy dessert is ready💕

 

 

 

營 養 素

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熱量                                  412.9 大卡

蛋白質                                32.9 公克

脂肪                                     8.5 公克

碳水化合物                           55 公克

膳食纖維                              3.8 公克        

鐵                                         2.2 毫克

鈣                                         6.1 毫克

鎂                                       73.2 毫克