Izvi zviduku zvisingatauriki zvinogadzira kudya kwechingwa kunonaka kana kudya kwemasikati, uye kana iwe uri pakadya-carb diet, ivo vakanaka.
Vashandise nematafura matsva kana spoonful ye salsa, kana kushanda semutambo appetizer. Ndiyo maitiro makuru-make-mberi pamwe chete. Ingofungidzira uye udzoke zvakare pane imwe nguva kana vakawanda sezvaunoda.
Zvamunoda
- 1 tablespoon butter
- 1 mashizha anyezi (akachekwa)
- 1 cup mushroom (coarsely chopped)
- 6 kusvika ku8 ounces mwana sipinashi (kana yakasviwa matsva masipinashi)
- 3 mazai makuru
- 4 mazai makuru mazai
- 2 makapu shredded cheese (akadai Cheddar, Mozzarella, etc.)
- 1/4 teaspoon pepper
- 1/4 teaspoon munyu
- dash
- nutmeg (fresh grated kana pasi)
Nzira Yokuita Izvo
- Pisa huni kusvika ku 350 ° F. Girai kapu 12 muffin tin kana kupisa nekabiya.
- Mukapu yakakura kana saute panopisa mukati mekupisa, nyanya mafuta. Wedzerai anyanisi yakakoswa uye mushwa uye kubika, kusveta, kusvikira anyanisi anyorovedzwa uye howa dziri nyoro. Wedzera sipinashi, inenge 1/3 pane imwe nguva, uye kubika, kumutsa, kusvikira mimwe miti yose yakasvibiswa. Itai kuti musarudze zvishoma.
- Muchibiro chikuru, whisk mazai kusvikira asanganiswa. Ita mu shredded cheese, pepper, munyu, uye nutmeg. Ita mukati mutsva wepinashiki wakatsvaira.
- Spoon the mixture muffin cups, kuzadza imwe neimwe yehafu yakazara.
- Bhivha kwemaminitsi makumi maviri nemashanu, kusvikira banga rakaiswa mukati-kati rinouya rakachena. Zvinyorwa zvinodedera asi zvinoshandura zvishoma mushure mokunge zvabvisa kubva muchoto.
- Regai vadzike kwemaminetsi mashomanana, zvino shandisa spatula kuti uvasimudze patafura kana kuti ndiro.
Farira pakarepo ne ketchup, tomato, kana salsa, kana kuisa zvipfeko pahomwe yekabi uye ugoisa mufriji.
Kuti udzokezve kubva kunechando, kubika mune imwe yevheji ye 400 ° F inenge maminitsi gumi.
* Ndakashandisa hafu Cheddar nehafu yeMozzarella mune iri kamukira. Dzimwe sarudzo dzakanaka: Havarti, Muenster, Swiss, Gouda, Fontina, Gruyere, uye Varimi.
Nutritional Information for 1 Mini Quiche
Maorikiti 117, Maorikiti anobva kuFat 77, Total Fat 8.6g, Cholesterol 69mg, Sodium 222mg, MaKehydrates Muti 2.1g, Dhiyabhorosi Fiber 0.6g, Shuga 0.9g, MaProtein 8.2g
Iwe Unogonawo Kuda
- Mini Crustless Broccoli Quiches Iyi mini quiches inokurumidza uye iri nyore kugadzirira uye kubika, uye inogadzira chimedu chechingwa chinonaka kana bhanhire.
- Chirwere chisina kuchena uye Bacon Quiche Pasina mhemberero yakawanda, iyi ndiro inopenya kupfuura yekare yekiche. Shandisa tsvaga kana mazhenje Swiss chard mune ichi chikuru chinonaka cheiche. Izvi zvinogadzira chirafu chakanaka kana kudya kwemanheru pamwe chete nesobho kana saladi.
- Mini Cheddar uye Green Onion Quiches Izvi zviduku zviduku zvinoshandiswa nekakawanda keddar cheese uye zvinyoro anyezi, kana kushandisa sipinashi yakagurwa kana broccoli.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 142 |
| Total Fat | 10 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 99 mg |
| Sodium | 226 mg |
| Carbohydrates | 3 g |
| Dietary Fiber | 1 g |
| Protein | 11 g |