Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 78
Amafutha - 4g
I-Carbs - 4g
Amaprotheni - 6g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-30
Izinkonzo 3 (2 izinkomishi ngamunye)
Ukuqala ekuseni ngesidlo sasekuseni esinempilo kuyindlela enhle yokuhlala ithrekhi usuku lonke. Ngincoma ukudla okunempilo kwamaprotheni, amafiber , namafutha ukuze uhlale ugcwele futhi unamandla amahora. Ama-egg izitsha engizithandayo ukuthola okuningi kwamaprotheni. Uma kwenziwa ekhaya, banomsoco, banomsoco, bashibhile, futhi banenkululeko enhle kulabo abanekhono eliphezulu legazi.
Lezi zinkomishi zeqanda ziyisikhathi sasekuseni esiphelele kahle semindeni ematasa efuna into yokubamba nokuhamba ekuseni. Ziyindlela enhle yokugubha imifino ekudleni kwakho kwasekuseni. Phakathi kwamaqanda, ubisi, nemifino, uthola amaprotheni amaningi, ama-fibre, namavithamini ukuze uhlale uphilile ngaphandle kokuphakamisa ukucindezela kwegazi ngendlela ehamba ngayo-ngesidlo sasekuseni. Ama-anyanisi kanye ne-pepper nazo zengeze ukunambitheka okuningi ngaphandle kosawoti noma ukudla okunamafutha amaningi ase-sodium.
Izithako
- Umoya wamafutha omnqumo
- 1/4 indebe anyanisi, eqoshiwe
- 1/4 indebe ebomvu i-pepper, eqoshiwe
- 1/4 amakhowe amakhowe , aqoshiwe
- Amaqanda amakhulu amathathu
- 1/4 inkomishi yobisi lwe-skim
- I-1/2 isipuni lesipuni elimnyama eliphukile
- 1/4 ithisipuni i-garlic powder
Ukulungiselela
- Ihhavini lokushisa ku-350F. Amaminithi emininini emigqa ngamacilisi ama-muffin liners noma uphefa ngokupheka.
- Hlukanisa u-anyanisi, i-pepper, nama-mushroom phakathi kwama-cup of muffin.
- Esikhatsini sewayini, hlangana ndawonye amaqanda, ubisi, pepper, ne-garlic powder. Thela imifino ibe yi-muffin izindebe, ushiye isikhala esincane phezulu kwendebe ngayinye.
- Bhaka imizuzu engu-25-30 noma kuze kubekwe amaqanda. Susa kusuka kuhhavini bese uvumela ukupholisa. Gcina esitsheni esingenalutho esiqandisini kuze kube yilapho usulungele ukudla.
Ukuhlukahluka Kwesithako kanye Nokusekela
Sebenzisa noma yiluphi uhlobo lwemifino ezwakala kahle kuwe. I-broccoli, i-kale, ne-asparagus yonke into enambitheka kakhulu kulezi zinkomishi zeqanda. Ungasebenzisa nanoma yimiphi imifino eyosiwe yetshontshi yamathani!
Amathiphu wokupheka nokukhonza
Ngisebenzisa amakhemikhali okubhaka ama-silicone ukuze amaqanda angabambeleli epanini. Uma ungenayo, ungasebenzisa i-metal noma i-paper liners, kodwa qiniseka ukuthi uyasusa ngaphambi kokushisa emayini ye-microwave.
Ukuze uphinde uphinde uphinde uhlanganise ama-muffin amaqanda esikhwameni sephepha kanye nama-microwave epulatifini eliphephile le-microwave ngamasekhondi angu-30 kuya kwangu-60.
Ngincoma ukudla lezi zindebe zeqanda ngokukhonza izithelo zakho ozithandayo kanye nocezu lwe-toast lonke noma isigamu noma i-bagel yonke yokusanhlamvu ukuze uthole ukudla okulinganiselayo. Uma usheshe usheshe, unamathela emkhatsini we-muffin yonke yokusanhlamvu ngesi-slice we-ushizi wesikhwama sasekuseni esisheshayo. Futhi, sebenzisa nge-salsa oyikhonzile uma uthanda!