Quinoa na spinach muffins - onye anaghị eri anụ na free gluten na zuru okè maka na-enweghị anụ brunch, ma ọ bụ ụtụtụ tozuru okè na-aga. Elu na protein maka ndị na-eri anụ , na ụzọ dị ukwuu iji jiri quinoa gwụ .
Na-eche ma ndi anaghị eri anụ hà na-eri nsen? Nke a bụ ihe na arụmụka banyere ma àkwá bụ onye anaghị eri anụ ma ọ bụ , gbakwunyekwa echiche nke gị ebe a .
Lee kwa: More nri nri quinoa
Ihe Ị Ga-achọ
- 1 cup quinoa
- 2 iko mmiri (ma ọ bụ
- akwukwo nri akwukwo nri )
- 4 oz. afụcha (ihe dị ka iko 1, enweghị ọnụ)
- 1/2 yabasị (chopped)
- 2 nsen
- 1/4 cup grated cheese (m na-eji Switzerland)
- 1/2 tsp. oregano (ma ọ bụ thyme)
- 1/2 tsp. garlic ntụ ntụ
- 1/2 tsp. nnu
Otu esi eme ya
- Jikọta mmiri na quinoa na ọkara saucepan wee weta simmer. Kpuchie ma sie nri maka ihe dị ka nkeji iri, ma ọ bụ ruo mgbe edozichara quinoa ma tinye mmiri mmiri. Wepụ ya na okpomọkụ wee wepụ ya.
- N'okpu osisi, gbanye yabasị maka nkeji ole na ole, ruo n 'nro, tinyezie akwụkwọ nri, na-esi nri ruo mgbe mkpụrụ osisi na-achachachasị ihe dị ka minit abụọ. Achọla ka ị gafechaa akwụkwọ nri! Wepụ si okpomọkụ.
- Okpuru ọkụ na-eburu 350 F na griiz na-ejighị ya dị.
- Na nnukwu nnukwu efere, jikọta quinoa ahụ a kụrụ ya, nsị azụ ya na eyịm, nsen, cheese, oregano ma ọ bụ thyme, garlic ntụ ntụ, nnu na ose, na-agwakọta iji jikọta ya.
- Ngwakọta nke okpokoro n'ime ihe mgbochi muffin bu ihe di ka iko 1/4 n'otu oge, na-akpachara anya ka i ghara iju.
- Tinye pan na oven na akpọọ nkụ maka nkeji iri abụọ.
Nwee quinoa, ulo akwukwo nri na mbadamba cheese!
Ozi nri (si CalorieCount), kwa muffin, dabere na 10 muffins:
Calories: 89; Total abụba 2.8g; Ụba abụba 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% • Ígwè 7%
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 61 |
| Ọnụba abụba | 3 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 45 mg |
| Sodium | 307 mg |
| Carbohydrates | 6 g |
| Fri nri | 1 g |
| Protein | 4 g |