Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likorolo - 132
Mafura - 8g
Carbs - 5g
Protheine - 10g
Kakaretso ea metsotso e 40
Qetella metsotso e 20 , pheha metsotso e 20
Litšebeletso 9 li-quiches tsa mini
Li-quiches tsena tse nyenyane ke kgetho ea lijo tsa hoseng tse phelisang hantle tse ka etsoang pele ho nako. Li hlahisa metsi hantle 'me li ka fetoha microwave ho tloha serame. Pop e 'ngoe ka microwave le lijo tsa hoseng li se li le haufi le metsotso e le' ngoe. Ho potlakile hakae? Sebelisa mehopolo ea hau ho ba le phapang.
Lijo
- 1/3 senoelo sa quinoa (sa koahetsoeng)
- 2/3 senoelo sa metsi
- 4 ounces sipinachi (serame, e qhibililoe, hoo e ka bang senoelo)
- Mahe a maholo a 6
- ¼ teaspoon makhasi a thyme (omisitsoeng)
- Lipinche tse peli (fatše)
- ¼ teaspoon letsoai
- 1/16 teaspoon pepere e ntšo (e ncha fatše)
- 3 tablespoons scallion meroho (finely minced)
- Lik'hilograma tse 1 tsa Bacon ea Canada (likarolo tse 3 kapa 1/3 senoelo se petsoeng)
- 1 senoelo sa Cheddar cheese (shredded)
Litokisetso
- Preheat ove ho 350 F. E-na le sesebelisoa se nang le likotlolo tse 12.
- Ka sekotlolo se senyenyane se nang le sekwahelo, kopanya quinoa le metsi. Koahela, tlisa ho pheha, 'me u fokotsa mocheso hore o se ke oa emisa. Pheha ho fihlela metsi a kenngoa haholo, metsotso e 12 ho ea ho e 13. Tlosa mofuteng mme u tlohele ho koaheloa metsotso e 3 ho ea ho e 4. Tlosa sekoahelo, senya 'me u lumelle ho pholile.
- Ha li quinoa li pheha, beha spinach e leqhoa ka sekotlolo se sireletsehileng sa microwave 'me u phehe matla a phahameng ho fihlela thawed, 1 ho isa ho 1 ½ metsotso. Tšoaea ka spinach ka khaba 'me u tšollele metsi a mangata. Abela sipinake ka har'a sekotlolo ho potlakisa ho pholile.
- Ka sekotlolo se sephara, whisk mahe. Eketsa thyme, masene, letsoai, pepere, li-scallions le whisk. Kopanya li quinoa tse phehiloeng, Bacon ea Canada, sipinake le cheese.
- Ho tlosa linoelo tse 9 tsa tin e ngata ka seatla se bulehileng ka ho hlahisa spray kapa oli. Sebelisa sopho ea sopho kapa khaba e kholo ho arola motsoako ka likopi tsa muffin, u li tlatse ho 1/8 inch ka tlaase holimo. Boha bohareng ba ontong ho fihlela li-quiches li behiloe 'me li be le khauta e nyenyane ho pota-potile metse, metsotso e 18 ho isa ho e 20. Tlosa ho tloha ka ontong 'me u ba lumelle ho pholile metsotso e 10 ka pane. Matha thipa ho potoloha komoro e 'ngoe le e' ngoe ea muffin ho lokolla, ebe u sebeletsa.
Liphetoho le Litšebeletso
Sebelisa spinachi e ncha sebakeng sa spinach e serame. Microwave e phahameng matla 1 ho isa ho 1 ½ metsotso ho fihlela wilted. Tšoaea metsi a mangata haholo 'me u sese habobebe.
Sebelisa ham kapa le pancetta sebakeng sa Bacon ea Canada.
Litlhahiso tsa ho pheha le ho sebeletsa
E le ho thibela litlolo tsa hau hore u se ke ua khomarela nkho ea muffin, fafatsa pitsa ea ho baka ka seatla se bulehileng ka ho baka spray hang-hang pele ue tlatsa.
Haeba o etsoa pele ho nako, otla monoana ho pota-potileng methapo pele u tlatsa likopi pele u tlatsa, kaha oli e ka lula ka tlaase ha u ntse u e-ea pele.
Sebelisa sipinake e khethiloeng ka majoe e nang le serame ho e-na le li-blocks tsa spinach tse batang; sena se nolofalletsa ho tlosa chelete eo ue hlokang feela ka paketeng.
Hlakola likheo tse eketsehileng pampiring ea ho baka. Hang ha ba se ba qhibilihile, ba behe ka har'a sejana se sireletsehileng 'me u se boloke ka lehare ho fihlela ba hlokoa.