Li-muffins tsa Quinoa le spinach - mahala ea meroho le ea gluten ebile li phethahetse bakeng sa brunch e se nang nama, kapa lijo tsa hoseng tse hōlileng ka nako e telele. Liprotheine tse phahameng bakeng sa limela , le tsela e ntle ea ho sebelisa quinoa e setseng .
Ho ipotsa hore na limela li jella mahe kapa che? Mona ho na le lintlha tse ngata mabapi le hore na mahe a limela tsa meroho kapa che , le eketsa maikutlo a hau mona .
Bona hape: Li-recipe tse ling tsa hoseng tsa lijo tsa hoseng
Seo U tla se Hloka
- 1 senoelo sa quinoa
- Likopi tse 2 metsi (kapa
- meroho oa meroho )
- 4 oz. sapoleki (hoo e ka bang senoelo se le seng, ka bolokolohi bo tletse)
- 1/2 eiee (e entsoeng)
- Mahe a 2
- 1/4 senoelo sa grated chisi (ke ne ke sebelisa Swiss)
- 1/2 tsp. oregano (kapa thyme)
- 1/2 tsp. phofo ea garlic
- 1/2 tsp. letsoai
Kamoo U ka e Etsang
- Kopanya metsi le quinoa ka sekotlolo se ka hare 'me u tlise semmer. Koahela 'me u phehele metsotso e ka bang leshome, kapa ho fihlela quinoa e phehiloe ka ho feletseng' me metsi a kenngoa. Tlosa mocheso 'me u behe ka thōko.
- Ka pane e seng ea tente, futhumatsa onion ka metsotso e seng mekae, ho fihlela o le bonolo, ebe o eketsa sipinake, ho pheha ho fihlela spinach e se e senya, hoo e ka bang metsotso e 'meli. U se ke ua ba tekong ea ho tlōla sepinche ka matla! Tlosa mocheso.
- Ho chesoa ho chesang ho fihlela ho 350 F le ho fokola habobebe pene ea 'muffin.
- Ka sekotlolo se seholo, kopanya quinoa e phehiloeng, sipinake e phehiloeng le eiee, mahe, chisi, oregano kapa thyme, phofo ea garlic, letsoai le pepere, ho kopanya ho kopanya hantle.
- Motsoako oa sopho e entsoeng ka muffin e lokiselitsoeng e na le senoelo sa 1/4 ka nako, e le hlokolosi hore u se ke ua tlōla.
- Beha pan ka ontong 'me u bake metsotso e 20.
Thabela li-quinoa tse entsoeng ka lapeng, li-spinake le li-muffin!
Tlhahisoleseding ea phepo e nepahetseng (ho tloha ka CalorieCount), ka muffin ka 'ngoe, e thehiloeng ka li-muffin tse 10:
Likorolo: 89; Kakaretso ea Fat 2.8g; Ho khotsofatsoa Fat 1.0g; Cholesterol 36mg; Sodium 157mg; Kakaretso ea lik'habohaedreite 11,5g; Fiber Fiber 1.5g; Protheine: 4.5g; Vithamine A 23% • Vithamine C 7% Calcium 5% • Iron 7%
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 61 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 45 mg |
| Sodium | 307 mg |
| Li-carbohydrate | 6 g |
| Fiber Fiber | 1 g |
| Liprotheine | 4 g |