I-Quinoa ne-spinach muffins - imifino ne-gluten-futhi iphelele nge-brunch engenalutho, noma isidlo sasekuseni esikhulile. Ephezulu amaprotheni for izitshalo , futhi indlela enhle yokusebenzisa up quinoa okusele .
Ukuzibuza ukuthi izitshalo zidla amaqanda noma cha? Nakhu okunye engxoxweni mayelana nokuthi amaqanda ayimifino noma cha , bese ungeze umbono wakho lapha .
Bheka futhi: Ukupheka okungaphezulu kwasekuseni kwe-quinoa
Okuzokwenza
- 1 inkomishi iquinoa
- 2 izinkomishi amanzi (noma
- umhluzi wemifino )
- 4 oz. isipinashi (cishe i-1 inkomishi, i-packed ngokukhululekile)
- 1/2 anyanisi (oqoshiwe)
- Amaqanda amabili
- 1/4 inkomishi ushizi ovuthiwe (ngasebenzisa iSwitzerland)
- 1/2 tsp. i-oregano (noma i-thyme)
- 1/2 tsp. i-garlic powder
- 1/2 tsp. usawoti
Indlela Yokwenza
- Hlanganisa amanzi kanye ne-quinoa epanini elingaphakathi bese uletha isimemezelo. Ukumboza bese upheka cishe imizuzu eyishumi, noma kuze kube yi-quinoa isiphekwe kahle futhi uketsheziwe. Susa ekushiseni bese ubeka eceleni.
- Ku-pan engekho, tshela anyanisi ngamaminithi ambalwa, kuze kube lula, bese ufaka isipinashi, ukupheka kuze kufike isipinashi, cishe imizuzu emibili. Ungalingeka ukuba unqobe isipinashiki! Susa ekushiseni.
- I-oven yangaphambi kokushisa kuya ku-350 F futhi kancane kancane ugcoba i-pan muffin.
- Esikhathini esikhulu, hlanganisa i-quinoa ephekiwe, isipinashi esiphekiwe kanye anyanisi, amaqanda, ushizi, i-oregano noma i-thyme, u-garlic powder, usawoti kanye nopelepele, ukuxuba ukuhlanganisa kahle.
- Ingxube ye-sipuni ibe yilungisi ye-muffin tin cishe nge-1/4 indebe ngesikhathi, uqaphele ukuba ungagcwaliseki.
- Beka i-pan kuhhavini bese ubhake imizuzu engu-20.
Jabulela i-quinoa yakho eyenziwe ngokwenziwe, ama-spinach kanye noshizi!
Ukwaziswa okunomsoco (kusuka kuCalorieCount), nge-muffin ngayinye, ngokusekelwe kuma-muffin angu-10:
Amakholori: 89; Ingqikithi yamafutha 2.8g; I-Saturated Fat 1.0g; I-Cholesterol 36mg; I-sodium 157mg; Inani lama-carbohydrate 11.5g; I-Fiber Diet 1.5g; Amaprotheni: 4.5g; I-Vitamin A 23% • I-Vitamin C 7% I-Calcium 5% • I-Iron 7%
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 61 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 45 mg |
| I-sodium | 307 mg |
| Ama-carbohydrate | 6 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 4 g |