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微波一分鐘ok!高蛋白熔岩布朗尼

(無加糖、麵粉、素食可)

1-min microwave fudgy choc mug cake (no added sugar and flour)

 

 

 

食材準備時間 /    1 min

烹飪時間 /  1 min

準 備 食 材 / 

 

 

半根快爛掉的香蕉

 

一匙無糖巧克力粉約10g

 

 高蛋白粉約15g

✓適量核桃碎

一片70%以上巧克力

豆漿/牛奶約10-15CC

 

May has successfully created a high protein fudgy choc mug cake which can be made within 1 minute. It requires zero baking skill and is suitable for a lazy bum! No added sugar, egg and flour! The recipe is as below:

 

Ingredients: 1/2 ripe banana, cocoa powder (15g), protein powder (15g), soy milk 20cc, 1 slice of dark chocolate (70% or above), some walnuts or any nuts as you prefer.  

 

 

 

 

 

1.

先在小碗中用叉子把香蕉壓成泥、混入高蛋白粉、巧克力粉、加入豆乳,混成濃稠狀微波25秒取出。

 

 

2.

在表面加上巧克力片(用手弄碎)以及核桃碎,或妳喜歡的堅果,再放入微波25秒,完成💖

 

1.

Mash the banana with a fork. Then,  add the protein powder, cocoa powder and soy milk into the mashed banana, and whisk until fully combined. Microwave the mixture for 25 secs.

 

2.

Take it out, and add some chocolate crush (mash the chocolate manually) and walnuts on top. Microwave it for another 25 secs. Lastly, sprinkle a pinch of coconut flakes on top. It is done and you can enjoy it now! 

 

 

 

營 養 素 (1-2人份)

_________________________________________

 

熱量                                        416.8  大卡

蛋白質                                     21.6  公克

脂肪                                         23.7  公克

碳水化合物                               29.6 公克

膳食纖維                                    7.5 公克        

鐵                                               3.9 毫克

鈣                                             45.9 毫克

鎂                                           129.9 毫克