Ihe ndi mmadu a na ihe ndi choddar bu ihe ndi ozo iji dozie na ime ya. Frescent gres na- eme ka elu na-enweghị ike mfe jikọrọ ọnụ. Tụlee ọgwụ ndị a dị ụtọ ma na-edozi ahụ maka ụtụtụ ezumike ma ọ bụ ngwa ụtụtụ nri ụtụtụ maka ụmụaka iji jidere ma jiri ọsọ na-aga ụlọ akwụkwọ. Na-etinye ihe oriri na ihe ọṅụṅụ na mpekere nke cantaloupe ma ọ bụ honeylonw melon, strawberries niile, na mkpụrụ vaịn mkpụrụ osisi maka nri mara mma ma ọ bụ brunch. Ma ọ bụ gbakwunye tomato sliced na efere ahụ na quiches. Kwe ka obere ihe ọ bụla dị ma ọ bụ otu maka obere ụmụaka.
Ha dị oke maka nri ehihie, kwa. Jiri ihe oriri tinyere salsa ma ọ bụ ketchup na salad ma ọ bụ iko ofe maka nri nri ehihie na-eju afọ.
Ihe ngwongwo ahụ na-eme mgbanwe nke ọma. Enweghi ike iji cheese cheese ma ọ bụ gwakọta Cheddar kama ichikota Cheddar. Ma ọ bụ gbakwunye ihe dị ka 1/2 teaspoon nke chopped chopped red onion or scallions to ham. Bacon na-eme ka ndo na-atọ ụtọ, oke, ma ọ bụ na-acha nchara nchara maka 4 ounces nke sausage nri ụtụtụ; kpoo ya ma gbakwunye ya na ngwakọta. Maka ekpokpo Tex-Mex, jiri nnu anụ ala na-agba chara chaa kama nke ham, cheese cheese na ebe cheddar, dochie pasili na cilantro, gbakwunye ntakịrị chopped yabasị. Wepu ha na jalapeño ose ma ọ bụrụ na ị chọrọ.
Ọ bụrụ na ị nwere onye anaghị eri anụ ( lacto-ovo ) ndị ezinụlọ gị, na-enyefe ham ma gbakwunye broccoli steamed ma ọ bụ mushrooms ndị a na-amanye ya.
Ihe Ị Ga-achọ
- 1 (8 oz.) Nwere ike imeghari
- 1/2 iko cheddar cheese (shredded)
- 2/3 iko ham (chopped)
- 1 pasent nke pasili (chopped, tinyekwuo maka ije ozi, ma ọ bụrụ na achọrọ)
- 3 akwa buru ibu
- 2 ude mmiri ude (ma ọ bụ mmiri ara ehi)
- Nnu nnu
- Dash freshly ground black pepper
Otu esi eme ya
- Ọkụ na oven ka 375 F.
- Na-ekpuchi iko muffin asatọ na-esi nri ọkụ.
- Wepu mpempe akwụkwọ mpempe akwụkwọ a na-esi na pan ma ghara itinye ya na mgwakota agwa. Mee ka mgwakota agwa di n'elu ala ma kpoo ya n'ime ato asatọ. Na nkedo a na-agbagharị n'elu, tụgharịa gburugburu na gburugburu 4-inch.
- Wunye ngwakọta a na-etinye n'ime iko mbadamba.
- Na iko mikpo a na-ejikọta ya na mbadamba, tinye ihe dị ka 1 1/2 teaspoons nke cheese shredded na ihe dị ka 1 tablespoon nke chopped ham. Gwa ya na pasili.
- Na nnukwu efere, gbanye nsen na ude ma ọ bụ mmiri ara ehi nke ọma. Gbakwunye nnu na ose ma juputa nke oma.
- Ngaji ihe dị ka 1 1/2 tablespoons nke ngwakọta ngwakọta n'ime iko ọ bụla. Top na 1 1/2 2 teaspoons nke cheese cheddar. Ngwakọta nke anụ ahụ ga-abawanye na nha, ya mere, echefula iko.
- Richaa ihe ndị ahụ maka ihe dị ka 14 ruo 16 nkeji, ma ọ bụ ruo mgbe ejiri ndochi ahụ dozie ya na ihe na-acha odo odo.
- Wepu pan ahụ na nkpuchi ma kpoo ihe ndị ahụ maka ihe dị ka nkeji 5. Jiri mma ma ọ bụ spatula ịtọghe akụkụ nke quiches. Jiri nlezianya wepu ha na efere ma jee ozi ọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 294 |
| Ọnụba abụba | 19 g |
| Abụba buru ibu | 10 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 269 mg |
| Sodium | 442 mg |
| Carbohydrates | 13 g |
| Fri nri | 2 g |
| Protein | 19 g |