Isipinashi ne-Quinoa Breakfast Breakfast Quiche Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 132

Amafutha - 8g

I-Carbs - 5g

Amaprotheni - 10g

Ingqikithi Isikhathi 40 iminithi
Prep 20 min , Pheka iminithi engu-20
Izinsizakalo ezincane ezingu- 9

Lezi zincwajana ezincane ziyikhefu eliphephile, lokugcwalisa kwasekuseni okungenziwa ngaphambi kwesikhathi. Bakha amaqhwa futhi bangaba nama-microwave kusuka efriziwe. I-Pop eyodwa ku-microwave nekuseni kwasekuseni ilungile cishe ngomzuzu owodwa. Kushesha kangakanani lokho? Sebenzisa umcabango wakho ukuba ube nokuhlukahluka.

Izithako

• I-1/3 indebe ye-quinoa (engabanjwa)
• 2/3 amanzi amanzi
• 4 ama-ounces isipinashi (efriziwe, oqoshiwe, cishe 1 indebe)
• Amaqanda amakhulu ayisithupha
• ¼ amathisipuni amaqabunga e-thyme (omisiwe)
• Amaphini amabili (umhlabathi)
• ¼ isipuni usawoti
• I-1/16 ithisipuni yamnyama (omusha)
• 3 izipuni scallion imifino (fake minced)
• I-1 ¾ ounces i-bacon yaseCanada (ama-3 tincetu noma i-1/3 indebe eqoshiwe)
• 1 inkomishi yeKeddar ushizi (shredded)

Ukulungiselela

1. Hlangisa i-ovini ku-350 F. Yiba ne-cup-muffin tin-12.
2. Esikhunjini esincane esinesivalo, hlanganisa i-quinoa namanzi. Ukumboza, ulethe ngamathumba, futhi unciphise ukushisa ukuze uzizwe. Pheka kuze kube yilapho amanzi eshubile, imizuzu engu-12 kuya ku-13. Susa ekushiseni bese ushiya embozwe imizuzu emi-3 kuya kwemi-4. Susa ikhava, fiphaza futhi vumela ukupholisa.
3. Ngesikhathi i-quinoa ipheka, faka isipinashi esiqhwaqhekile esitsheni esincane esiphephile se-microwave bese upheka ngamandla aphezulu kuze kube yilapho ushubile, 1 kuya ku-1 ½ imizuzu. Cindezela phansi isipinashi nge-spoon uphinde uthele uketshezi oluningi. Sakaza isipinashi esitsheni ukuze usheshise ukupholisa.

1. Esikhathini esiphakathi, shaza amaqanda. Engeza i-thyme, i-sage, usawoti, i-pepper, ama-scallions, ne-whisk. Hlanganisa i-quinoa ephekwe, i-bacon yaseCanada, isipinashi, noshizi.
2. Gcoba izinkomishi ezingu-9 ze-muffin tin ngokukhululekile nge-baking spray noma ngamafutha. Sebenzisa i-ladle yesobho noma i-spoon enkulu ukuhlukanisa ingxube ezinkomini ze-muffin, uzigcwalise ku-1/8 intshi ngezansi phezulu. Bhaka phakathi kwehhavini kuze kube yilapho imidwebo isethwe futhi igolide encane emaphethelweni, imizuzu engu-18 kuya kwangu-20. Susa kuhhavini bese uvumela ukuba zipholile imizuzu engu-10 epanini. Hamba ummese nxazonke kombebe we-muffin ukukhulula, bese ukhonza.

Izinguquko kanye nezakhiwo

Sebenzisa isipinashi esisha esisha esikhundleni se-sipinashi efriziwe. I-microwave ngamandla aphezulu 1 kuya ku-1 ½ imizuzu kuze kube yilapho iphihliwe. Cindezela amanzi angaphezu kwamanzi bese uqeda kancane.

Sebenzisa ham oqoshiwe noma i-pancetta endaweni yebhethoni yaseCanada.

Amathiphu wokupheka nokukhonza

Ukuze uvimbele ama-quiches akho ukuba unamathele ku-tin muffin, faka i-pan yokubhaka ngokukhululekile nge-baking spray ngokushesha ngaphambi kokuyigcwalisa.

Uma kwenziwa ngaphambi kwesikhathi, ugijime umunwe nxazonke emaphethelweni ukuze uphinde ungene ngaphakathi kwezindebe ngaphambi kokuba ugcwalise, njengoba amafutha angase ahlele phansi ngenkathi wenza isandulela.

Sebenzisa isipinashi esinqunyiwe esineqhwa esikhundleni sezingqimba zesipinashi ezibandisiwe; lokhu kwenza kube lula ukususa inani elidingayo kusuka kuphakheji.

Hlanganisa ama-quiches engeziwe kwi-baking sheet enezinhlamvu. Uma seziqhwaqwe, zifake esitsheni esingenalutho futhi uzilondoloze efrijini kuze kudingeke.