Li-quiches tsena tse se nang mefuta-futa li etsa lijo tsa hoseng tse monate kapa tsa motšehare, 'me haeba u le lijo tse fokolang haholo, li loketse.
Sebeletsa ka tamati e ncha kapa spoonful ea salsa, kapa e be mokhabiso oa mokete. Ke phepelo e kholo ea pele-pele hape. Tšoaea feela ebe u pheta-pheta ka nako e le 'ngoe kapa ho feta kamoo u hlokang kateng.
Seo U tla se Hloka
- 1 tablespoon botoro
- 1 eiee e bohareng (e khaotsoe)
- 1 senoelo tsa li-mushroom (tse khethiloeng ka majoe)
- Li-spinake tse nyenyane tse 6 ho isa ho tse 8 (kapa makhasi a spinake a hloekileng)
- Mahe a maholo a maholo
- Makhooa a mane a mahe
- Likopi tse 2 tse chesitsoeng (tse kang Cheddar, Mozzarella, joalo-joalo)
- 1/4 pepere ea pepere
- 1/4 teaspoon letsoai
- dash
- nutmeg (grated e ncha kapa fatše)
Kamoo U ka e Etsang
- Hape setofo ho ea ho 350 ° F. Hlase senoelo sa 12 sa muffin kapa spray ka ho hlahisa spray.
- Ka skillet e khōlō kapa saute ka holim'a mocheso o mofuthu, qhibilihisa botoro. Kenya li-eiee tse khethiloeng le li-mushroom ebe u pheha, u hlohlelletsa, ho fihlela liiee li nolofatsoa mme li-mushroom li le bonolo. Eketsa sipinake, hoo e ka bang 1/3 ka nako, 'me u phehe, u hlohlelletse, ho fihlela meroho kaofela e senyeha. Beha ka thōko ho pholile hanyenyane.
- Ka sekotlolo se seholo, whisk mahe ho fihlela o kopantsoe. Hlohlelletsa lero le chesitsoeng, pepere, letsoai le nutmeg. Hlohlelletsa motsoako oa spinach o pholileng.
- Sopela motsoako ka likopi tsa muffin, ho tlatsa e ka bang halofo e tletseng.
- Bake ka metsotso e ka bang 25, ho fihlela thipa e kenngoa bohareng e tsoa e hloekile. Li-quiches li tla ikhohomosa empa li tla senya nakoana ka mor'a ho li tlosa ka ontong.
- Ba lumelle hore ba phomole ka metsotsoana e seng mekae, ebe ba sebelisa spatula ho ba phahamisa holim'a setileiti kapa poleiti.
Thabela hang-hang ka ketchup, tamati, kapa salsa, kapa u li phunyeletse ka letsohong la ho baka 'me u kene ka mekotla ea mahhala.
E le hore u ts'oarele hape ka serame, u chehe sefubeng sa 400 ° F pele ho metsotso e ka bang 10.
* Ke ne ke sebelisa halofo ea Cheddar le halofo ea Mozzarella ho ena risepe. Liqeto tse ling tse ntle: Havarti, Muenster, Swiss, Gouda, Fontina, Gruyere, le Farmers.
Boitsebiso bo nang le phepo bakeng sa 1 Quiche ea Mini
Li-calories 117, Lik'hilojule tse tsoang ho Fat 77, Total Fat 8.6g, Cholesterol 69mg, Sodium 222mg, Kakaretso ea lik'habohaedreite 2.1g, Fibete ea lijo 0.6g, Litlhapi 0.9g, Protheine 8.2g
U ka 'na ua U rata
- Li-crccoli tse nyenyane tse se nang mefuta e mengata Li-quiches tsena tse nyenyane li potlakile ebile li bonolo ho itokisetsa le ho chesa, 'me li etsa bohobe bo monate bo nyenyane kapa sejo se ka lehlakoreng la brunch.
- Mokotla o sa khabisitsoeng le Bacon Quiche Ha ho na sephara, sejana sena se bobebe ho feta sekheo sa khale. Sebelisa charts ea Swiss e ncha kapa e leqhoa ka mokhoa ona o monate o monate. Sena se etsa sejo se monate sa lijo tsa motšehare kapa sejo sa lijo tsa mantsiboea hammoho le sopho kapa salate.
- Li-quidhes tse nyenyane tsa Cheddar le Green Onion Li-quiches tsena tse nyenyane li entsoe ka cheddar e ngata le li-eiee tse tala, kapa ho sebelisa sipinake kapa se-broccoli.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 142 |
| Total Fat | 10 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 99 mg |
| Sodium | 226 mg |
| Li-carbohydrate | 3 g |
| Fiber Fiber | 1 g |
| Liprotheine | 11 g |