坚果燕麦饼

(Contributed by Ms Toh Yun Xuan, Nutritionist at SHF)

 

Serves 份量: 4 人份
 

Ingredients 材料:

• Instant oats (uncooked), 1 cup 即食麦片(生)，1杯
• Walnuts (unsalted), 10 halves 核桃(没加工处理)，10个一半
• Cashew nuts (unsalted), 14 wholes 腰果(没加工处理)，14颗
• Chia seeds, 2 tbsp 奇亚籽，2汤匙
• Low sodium salt, 1g 低钠盐，1克
• Baking soda, 1/4 tsp 苏打粉，¼茶匙
• Boiled water, 1/2 cup 白开水(刚煮好的)，½杯

Method 做法:

1. Preheat the oven to 180°C.
 

先将烤箱预热至180°C。

2. Place the walnuts and cashew nuts into a plastic bag, and crush them to smaller bits.
 

然后将核桃和腰果放入1个塑料袋中，压碎成小细块。

3. In a mixing bowl, place the oats, crushed nuts, chia seeds, salt and baking soda together, and stir till they are well-mixed.
 

将燕麦片、压碎的坚果仁、奇亚籽、盐和苏打粉加入碗里，混合在一起，搅拌至充分混合。

4. Add boiled water to the oats mixture, 2 tbsp by 2 tbsp, and mix till it forms a sticky dough. Let it rest for 5 minutes.
 

在燕麦片混合物中，以两汤匙，两汤匙的热水，慢慢的加入并搅拌成粘稠面团。静置5到10分钟。

5. Divide mixture into 4 dough balls and flatten to 1 cm thickness.
 

将混合物分为4粒面团，并压平至1公分的厚度。

6. Bake the oatcakes for 30 minutes till they turn golden brown.
 

将燕麦饼烘烤30分钟，直至其变成金黄色。

7. Let them cool and it is ready to be served!
 

待其冷却，便可以食用了！

TIP! 提示!
 

For a finer texture, blend the oats and for a shorter baking time, make 8 smaller pieces instead of 4. For an even more nutritious breakfast, top the oatcakes with tuna flakes.
 

若追求更细腻的口感，可将燕麦片搅碎。若需缩短烘烤时间，可将上述4个面团改为分成8个小面团。若想早餐更有营养，可在燕麦饼上加些金枪鱼片。

Approximate Nutritional Analysis (Per serving) 每份量营养含量:
 

Energy 能量: 173.4 kcal 千卡
 

Fat 脂肪 (Saturated fat 饱和脂肪): 8.6g 克 (1.6g 克)
 

Protein 蛋白质: 5.3g 克
 

Carbohydrates 碳水化合物: 17.9g 克
 

Sodium 钠: 130mg 毫克
 

Fibre 纤维: 5.1g 克

Source: Singapore Heart Foundation. Reproduced with permission.