Ƙananan Sanyaka da Naman Gwari

Wadannan ƙananan kayan abincin ba su da wani abincin karin kumallo ko abincin rana, kuma idan kun kasance a kan wani abincin mota, suna da kyau.

Ku bauta musu da sabbin tumatir ko spoonful na salsa, ko kuma zama a matsayin party appetizer. Yana da kyakkyawan girke-girke mai mahimmanci. Kawai daskare da sake sakewa ɗaya a lokaci ɗaya ko kuma duk yadda kuke so.

Abin da Kayi Bukatar

• 1 tablespoon man shanu
• 1 matsakaici albasa (yankakken)
• 1 kofin namomin kaza (coarsely yankakken)
• 6 zuwa 8 oganci jaririyar jariri (ko yankakken sabo ne)
• 3 qwai babba
• 4 manyan kwai fata
• 2 kofuna waɗanda cakulan shuki (kamar Cheddar, Mozzarella, da sauransu *)
• 1/4 teaspoon barkono
• 1/4 teaspoon gishiri
• dash
• nutmeg (sabo ne ko kuma ƙasa)

Yadda za a yi shi

1. Yanke tanda zuwa 350 ° F. Man shafawa a 12 kofin muffin tin ko SPRAY tare da yin burodi SPRAY.
2. A cikin babban skillet ko saute kwanon rufi a kan matsakaici zafi, narke man shanu. Ƙara albasarta da albasa da kuma namomin kaza da kuma dafa, da motsawa, har sai albarkatun da ake tausasawa da namomin kaza suna da taushi. Add da alayyafo, game da 1/3 a lokaci guda, da kuma dafa, yin motsawa, har sai an cire dukkanin ganye. Ajiye don kwantar da dan kadan.
3. A cikin babban kwano, whisk da qwai har sai da blended. Dama a cikin cakuda shredded, barkono, gishiri, da nutmeg. Sanya a cikin kwandon ruwan faya mai ruwan sanyi.

1. Cakuda cakuda a cikin kofuna na muffin, cika kowane kimanin rabin rabi.
2. Gasa ga kimanin minti 25, har sai an sanya wuka a cikin cibiyar ya fito da tsabta. Gurasar za ta damu amma za ta yi ba da daɗewa ba bayan cire su daga tanda.
3. Bari su kwantar da 'yan mintoci kaɗan, sa'annan su yi amfani da spatula don su dauke su a kan tarkon ko farantin.

Yi farin ciki nan da nan tare da ketchup, tumatir, ko salsa, ko kuma daskare su a kan takardar burodi da kuma sanya su a cikin jakar daskarewa.

Don sake wanka daga daskararre, to gasa a cikin tanda 400 na Fhe na minti 10.

* Na yi amfani da rabin Cheddar da rabin Mozzarella a wannan girke-girke. Sauran zabi mai kyau: Havarti, Muenster, Swiss, Gouda, Fontina, Gruyere, da Manoma.

Bayanan abinci mai gina jiki don 1 Mini Quiche

Calories 117, Calories daga Fat 77, Total Fat 8.6g, Cholesterol 69mg, Sodium 222mg, Total Carbohydrates 2.1g, Dietary Fiber 0.6g, Sugars 0.9g, Protein 8.2g

Za ku iya zama kamar

• Ƙananan Abubucin Broccoli Wadannan kayan naman alade suna da sauri da kuma sauƙi don shirya da gasa, kuma suna yin abun ciye da ɗanɗanar abinci marar kyau ko gishiri.
• Crustless Chard da Bacon Quiche Ba tare da fasarar nama ba, wannan tasa ne mafi muni fiye da tsinkaye. Yi amfani da chararren Swiss a cikin wannan babban dandano. Wannan yana da kyau abincin rana ko abincin abincin tare tare da miya ko salatin.
• Ƙananan Cheddar da Kayan Ganye Onitun Wadannan ƙananan kayan kirki sunyi tare da kundin Ceddar da albasarta kore, ko yin amfani da alayyafo mai yankakken ko broccoli.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	142
Total Fat	10 g
Fat Fat	5 g
Fat maras nauyi	3 g
Cholesterol	99 MG
Sodium	226 MG
Carbohydrates	3 g
Fiber na abinci	1 g
Protein	11 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)