Savory Quinoa Egg Muffins Tare da alayyafo girke-girke

Quinoa da alayyafo muffins - mai cin ganyayyaki da marasa kyauta-kyauta da cikakke ga wani bazawar nama, ko kuma karin kumallo mai girma a kan tafi. Mafi girma a cikin furotin ga masu cin ganyayyaki , da kuma hanyar da za a yi amfani da su sama da quinoa .

Tuna mamaki akan ko masu cin ganyayyaki suna cin qwai? A nan akwai ƙarin akan muhawara akan ko ƙwai ya zama mai cin ganyayyaki ko a'a , da kara da ra'ayinka a nan .

Duba Har ila yau: karin karin kumallo quinoa girke-girke

Abin da Kayi Bukatar

• 1 kofin quinoa
• 2 kofuna waɗanda ruwa (ko
• kayan lambu )
• 4 oz. alayyafo (game da 1 kofin, loosely cushe)
• 1/2 albasa (yankakken)
• 2 qwai
• 1/4 kofin grated cuku (Na yi amfani da Swiss)
• 1/2 tsp. oregano (ko thyme)
• 1/2 tsp. tafarnuwa foda
• 1/2 tsp. gishiri

Yadda za a yi shi

1. Hada ruwa da quinoa a cikin matsakaici saucepan kuma kawo zuwa simmer. Rufe kuma dafa don kimanin minti goma, ko kuma idan an tsabtace quinoa sosai kuma an shayar da ruwa. Cire daga zafin rana kuma ajiye.
2. A cikin kwanon rufi, ƙone albasa don 'yan mintuna kaɗan, har sai da taushi, to, ku ƙara alayyafo, dafa abinci har sai da alayyafo ya wilted kawai, kimanin minti biyu. Kada a yi jarabce ku ci gaba da alayyafo! Cire daga zafin rana.

1. Ƙarar zafi zuwa 350 F da man shafawa mai tsabta a kwanon rufi na muffin.
2. A cikin babban kwano, hada da quinoa dafa, dafa da alayyafo da albasa, qwai, cuku, oregano ko thyme, tafarnuwa foda, gishiri da barkono, hadawa don hada da kyau.
3. Cakuda cokali a cikin shirye-shiryen muffin a game da 1/4 kofin a lokaci, da hankali kada a cika.
4. Sanya kwanon rufi a cikin tanda kuma gasa na minti 20.

Enjoy your na gida quinoa, alayyafo da cuku muffins!

Bayanan abinci mai gina jiki (daga CalorieCount), da muffin, bisa 10 muffins:

Calories: 89; Total Fat 2.8g; Fat Fat 1.0g; Cholesterol 36mg; Sodium 157mg; Total Carbohydrates 11.5g; Dietary Fiber 1.5g; Protein: 4.5g; Vitamin A 23% • Vitamin C 7% Calcium 5% • Iron 7%

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	61
Total Fat	3 g
Fat Fat	1 g
Fat maras nauyi	1 g
Cholesterol	45 MG
Sodium	307 MG
Carbohydrates	6 g
Fiber na abinci	1 g
Protein	4 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.)