Quinoa uye sipinashi muffin - zvinomera zvemiti uye gluten-uye zvakakwana kune brunch isina nyama, kana kudya kwekudya kwemazuva ano mukura. Yakakwirira muprotheni yezvirimwa , uye nzira yakanakisisa yokushandisa kusara kwe quinoa .
Kufungisisa nezvekuti kana vasiri vemiri vanodya mazai here? Heano pane zvakawanda pamusoro pemakakatanwa pamusoro pekuti mazai anodyara yemiti here kana kwete , pamwe uwedzere maonero ako pano .
Onawo: Zvimwe zvekudya zvekudya zvekudya zvekudya
Zvamunoda
- 1 cup quinoa
- 2 makapu mvura (kana
- muto yemuriwo )
- 4 oz. sipinashi (inenge 1 cup, isina kunyatsoiswa)
- 1/2 anyanisi (akachekwa)
- 2 mazai
- 1/4 mukombe grated cheese (ndakashandisa Swiss)
- 1/2 tsp. oregano (kana thyme)
- 1/2 tsp. garlic powder
- 1/2 tsp. munyu
Nzira Yokuita Izvo
- Sungai mvura uye quinoa muhomwe yepakati uye muuye kumamota. Dhavhara uye gadzira kwemaminitsi anenge gumi, kana kusvika kusvikira quinoa yakanyatsogadzirwa uye mvura yakabatwa. Bvisa kubva kupisa uye ugoisa parutivi.
- Mune pani isina tsvimbo, kupisa anyanisi kwemaminitsi mashomanana, kusvikira zvinyorova, wobva wawedzera sipinashi, kubika kusvikira sipinashi isisina kumira, anenge maminitsi maviri. Usaedza kuedza kupfutidza sipinashi! Bvisa kubva pakupisa.
- Pre-heat fur to 350 F and lightly grease a muffin pan.
- Muchibiro chikuru, shandisai quinoa yakagadzirwa, sipinashi yakagadzirwa uye anyanisi, mazai, jisi, oregano kana thyme, poda garlic, munyu uye pepper, kusanganisa kusangana zvakanaka.
- Spoon musanganiswa mugadzirira muffin tin pamusoro pe 1/4 mukombe pane imwe nguva, chenjerera kuti urege kupfuura.
- Isa gango muchoto uye gadzirira kwemaminitsi makumi maviri.
Fadzwa nequinoa yako yakagadzirwa, spinach uye cheese muffin!
Nzwisiso yehutano (kubva kuCalorieCount), pamffin, yakabva pa 10 muffin:
Makorori: 89; Total Fat 2.8g; Saturated Fat 1.0g; Cholesterol 36mg; Sodium 157mg; Zvose Zvikamu 11,5g; Dietary Fiber 1.5g; Puroteni: 4.5g; Vitamini A 23% • Vitamini C 7% Calcium 5% • Iron 7%
Nutritional Guidelines (pakushanda) | |
---|---|
Calories | 61 |
Total Fat | 3 g |
Saturated Fat | 1 g |
Unsaturated Fat | 1 g |
Cholesterol | 45 mg |
Sodium | 307 mg |
Carbohydrates | 6 g |
Dietary Fiber | 1 g |
Protein | 4 g |