Maff Muffins a Savory Quinoa Ndi Sipinachi Recipe

Ma quinoa ndi sipinachi mumasitini - osadya masamba ndi a gluten komanso angwiro a brunch opanda nyama, kapena chakudya cham'mawa cham'mawa. Zakudya zamapuloteni kwa odyetsa zamasamba , komanso njira yabwino yogwiritsira ntchito quinoa .

Akudabwa kuti alimi kapena ayi amadya mazira? Pano pali zambiri pazokambirana kuti mazira ndi zamasamba kapena ayi , komanso onjezani maganizo anu apa .

Onaninso: Zakudya zam'mawa za quinoa

Chimene Mufuna

• 1 chikho quinoa
• 2 makapu madzi (kapena
• masamba msuzi )
• 4 oz. sipinachi (pafupifupi 1 chikho, mosasunthika mutanyamula)
• 1/2 anyezi (odulidwa)
• Mazira 2
• 1/4 chikho grated tchizi (ndimagwiritsa ntchito Swiss)
• 1/2 tsp. oregano (kapena thyme)
• 1/2 tsp. adyo ufa
• 1/2 tsp. mchere

Momwe Mungapangire Izo

1. Sakanizani madzi ndi quinoa mu thumba lakumapeto ndipo mubweretse kuimira. Phimbani ndi kuphika kwa mphindi khumi, kapena mpaka quinoa yophikidwa bwino ndipo madzi alowetsedwa. Chotsani kutentha ndi kuika pambali.
2. Mu poto yopanda ndodo, tenthetsani anyezi kwa mphindi zingapo, mpaka pang'onopang'ono, kenaka yonjezerani sipinachi, kuphika mpaka sipinachi yatsala pang'ono, pafupifupi maminiti awiri. Musayesedwe kuti mugonjetse sipinachi! Chotsani kutentha.

1. Kutentha kotentha kwa 350 F ndikupaka mafuta odzola.
2. Mu mbale yaikulu, phatikizapo quinoa yophika, sipinachi yophika ndi anyezi, mazira, tchizi, oregano kapena thyme, ufa wa adyo, mchere ndi tsabola, kusakaniza kuti mugwirizane bwino.
3. Sakani osakaniza mu makina okonzeka amatha pafupifupi 1/4 chikho panthawi, samalani kuti musapitirire.
4. Ikani poto mu uvuni ndikuphika kwa mphindi 20.

Sangalalani ndi quinoa zanu, sipinachi ndi tchizi zakufa!

Kudziwa za zakudya (kuchokera ku CalorieCount), pa muffin, yotengera 10 muffin:

Zikhala: 89; Total Fat 2.8g; Fatasi Yokhutira 1.0g; Cholesterol 36mg; Sodium 157mg; Zonse Zakudya 11.5g; Fiber Fiber 1.5g; Mapuloteni: 4.5g; Vitamini A 23% • Vitamini C 7% Calcium 5% • Iron 7%

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	61
Mafuta Onse	3 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	1 g
Cholesterol	45 mg
Sodium	307 mg
Zakudya	6 g
Matenda a Zakudya	1 g
Mapuloteni	4 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)