Mini Sipinachi ndi Mushroom Quiches Zopanda Chitetezo

Mankhwala osakanizika awa amachititsa kadzutsa kadzutsa kapena chakudya chamasana, ndipo ngati muli pa zakudya zochepa, iwo ndi abwino.

Apatseni tomato watsopano kapena supuni ya salsa, kapena khalani ngati phwando lokongola. Ndi njira yabwino yopangidwira patsogolo. Kungomangirira ndi kubwezeretsanso kamodzi pamodzi kapena ambiri omwe mukufunikira.

Chimene Mufuna

• Supuni 1 batala
• 1 anyezi wamkulu (odulidwa)
• 1 chikho bowa (coarsely akanadulidwa)
• 6 mpaka 8 ounces mwana sipinachi (kapena masamba otsukidwa a sipinachi)
• Mazira akulu atatu
• Azungu 4 azungu zazikulu
• 2 makapu atsekedwa tchizi (monga Cheddar, Mozzarella, etc.)
• 1/4 supuni ya supuni
• 1/4 supuni ya supuni mchere
• dash
• nutmeg (zowonongeka kapena pansi)

Momwe Mungapangire Izo

1. Kutentha uvuni ku 350 ° F. Fuzani kapu 12 mukhosini yamatini kapena spray ndi kuphika.
2. Mu lalikulu skillet kapena saute pan pa sing'anga kutentha, kusungunula batala. Onjezani akanadulidwa anyezi ndi bowa ndi kuphika, oyambitsa, mpaka anyezi ndifewetsedwa ndi bowa ndi wachifundo. Onjezerani sipinachi, pafupifupi 1/3 panthawi, ndi kuphika, kuyambitsa, mpaka maluwa onse atha. Ikani pambali kuti muzizizira pang'ono.
3. Mu lalikulu mbale, whisk mazira mpaka blended. Gwiritsani ntchito tchizi, tsabola, mchere, ndi nutmeg. Onetsetsani mu chisakanizo cha sipinachi chosakaniza.

1. Sakanizani osakaniza mu makapu a muffin, kudzaza aliyense theka ladzaza.
2. Kuphika kwa mphindi pafupifupi 25, mpaka mpeni utaikidwa mkati umatuluka woyera. Mankhwalawa amadzitukumula koma adzasokoneza mwamsanga atachotsa ku uvuni.
3. Aloleni iwo azizizira kwa mphindi zingapo, kenaka gwiritsani ntchito spatula kuti muwatulutsire ku sitayi kapena mbale.

Sangalalani nthawi yomweyo ndi ketchup, tomato, kapena salsa, kapena amawamasule pa pepala lophika ndi kuika muzikwama zafriji.

Pofuna kubwezeretsa kuchokera ku chisanu, kuphika mu uvuni wa 400 ° F kwa zaka pafupifupi 10.

* Ndinagwiritsa ntchito theka la Cheddar ndi theka la Mozzarella mu njira iyi. Zosankha zina zabwino: Havarti, Muenster, Swiss, Gouda, Fontina, Gruyere, ndi Alimi.

Chakudya cha 1 Quiche Mini

Calories 117, Mafuta Ochokera ku Mafuta 77, Mafuta Onse 8.6g, Chosterolol 69mg, Sodium 222mg, Zakudya Zamadzimadzi 2.1g, Zakudya Zamagazi 0.6g, Zosakaniza 0.9g, Mapuloteni 8.2g

Mwinanso Mungakonde

• Mini Crccoli Quiches Osakaniza Mitunduyi Mafutawa amawunikira mofulumira ndipo amakonzekera ndi kuphika, ndipo amapanga chakudya chokoma chaching'ono kapena katsamba kake.
• Chitsamba chosapanga ndi Bacon Quiche Popanda kutayika, mbale iyi ndi yopepuka kusiyana ndi kalasi yamakono. Gwiritsani ntchito Swiss chard yatsopano kapena yozizira kwambiri. Izi zimapanga chakudya chamasana kapena chakudya chamadzulo pamodzi ndi supu kapena saladi.
• Mankhwala a Cheddar ndi a Green Onion Quiches Zakudya zing'onozing'onozi zimapangidwa ndi tchizi zambiri za Cheddar ndi zobiriwira anyezi, kapena timagwiritsa ntchito sipinachi kapena broccoli.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	142
Mafuta Onse	10 g
Mafuta okhuta	5 g
Mafuta Osatchulidwa	3 g
Cholesterol	99 mg
Sodium	226 mg
Zakudya	3 g
Matenda a Zakudya	1 g
Mapuloteni	11 g

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