Sipinachi ndi Quinoa Chakudya Chakudya Chakudya cha Mini Quiche Recipe

Zakudya Zofunikira (potumikira)

Zikhala - 132

Mafuta - 8g

Carbs - 5g

Mapulotini - 10g

Nthawi Yonse 40 min
Konzani mphindi 20 , Cook 20 min
Mapemphero 9 mini quiches

Zakudya zazing'onozi ndizomwe mungathe kuzigwiritsa ntchito nthawi yamtsogolo. Iwo amaundana bwino ndipo akhoza kukhala ndi tizilombo toyambitsa matenda kuchokera ku chisanu. Pop wina mu microwave ndi kadzutsa ndi okonzeka pafupifupi mphindi imodzi. Ndikuthamanga bwanji? Gwiritsani ntchito malingaliro anu kuti mukhale ndi kusiyana.

Zosakaniza

• 1/3 chikho quinoa (osaphika)
• 2/3 chikho madzi
• 4 ounces sipinachi (yofiira, odulidwa, pafupifupi 1 chikho)
• Mazira aakulu 6
• ¼ supuni ya tiyi thyme masamba (zouma)
• Zitsamba ziwiri (nthaka)
• ¼ supuni ya mchere
• Tsabola 1/16 supuni yakuda (mwatsopano)
• Supuni 3 scallion masamba (finely minced)
• Tizilombo tomwe timadya tizilombo toyambitsa matenda (tiyi 3 kapena 1/3 chikho)
• 1 chikho Cheddar tchizi (shredded)

Kukonzekera

1. Sakanizani uvuni ku 350 F. Mukhale ndi tiyi 12 ya muffin tin.
2. Mu kasupe kakang'ono kokhala ndi chivindikiro, phatikizani quinoa ndi madzi. Phimbani, mubweretse ku chithupsa, ndipo muchepetse kutentha kuti musamve. Kuphika mpaka madzi atengeka kwambiri, mphindi 12 mpaka 13. Chotsani kutentha ndikuzisiya kwa mphindi 3 mpaka 4. Chotsani chivundikiro, tuluka ndikusiya ozizira.
3. Pamene quinoa ikuphika, ikani sipinachi yaiwisi mu tizilombo tosungira tizilombo tosungira tizilombo tokoma ndi kuphika pamwamba pa mphamvu mpaka thawed, mphindi 1 mpaka 1½. Pewani sipinachi ndi supuni ndikutsanulira madzi owonjezera. Gawani sipinachi mu mbale kuti muthamangitse kuzirala.

1. Mu mbale yamkati, whisk mazira. Onjezani thyme, masewera, mchere, tsabola, scallions, ndi whisk. Sakanizani mu quinoa yophika, nyama yankhumba ya Canada, sipinachi, ndi tchizi.
2. Thirani makapu 9 a mufini ya tini kwambiri mowolowa manja ndi kuphika mafuta kapena mafuta. Gwiritsani ntchito supu ya supu kapena supuni yayikulu kuti mugawike osakaniza mu makapu a mufini, ndikudzaza ndi 1/8 inchi pansipa. Kuphika pakati pa uvuni mpaka zokometsera zimayikidwa ndi golide pang'ono kuzungulira m'mphepete, maminiti 18 mpaka 20. Chotsani mu uvuni ndi kuwasiya iwo ozizira kwa mphindi 10 poto. Kuthamanga mpeni m'mphepete mwa chikho chilichonse cha muffin kuti mutulutse, ndiye chitumikireni.

Kusiyanasiyana ndi Kusintha

Gwiritsani ntchito sipinachi yatsopano m'malo mwa sipinachi yozizira. Microwave pa mphamvu yapamwamba 1 mpaka 1½ mphindi mpaka itapota. Finyani madzi ochulukirapo ndi kuwawaza mopepuka.

Gwiritsani ntchito ham kapena pancetta m'malo mwa bacon ya Canada.

Malangizo Ophika ndi Kutumikira

Pofuna kuteteza mapepala anu kuti musamamangirire kumatini, sungani poto yopatsa mowolowa manja ndi kuphika spray mwamsanga musanadzaze.

Ngati mutapitako nthawi yayitali, muthamangire chala m'mphepete mwazitsulo kuti mutenge mkati mwa makapu musanadzaze, monga mafuta akhoza kukhazikika pansi pamene mukukonzekera.

Gwiritsani ntchito sipinachi yosakanizidwa ndi mazira m'malo mofiira sipinachi; izi zimapangitsa kuti zisakhale zosavuta kuchotsa ndalama zomwe mukufunikira kuchokera phukusi.

Sungani zowonjezera zowonjezera pa pepala lophika zojambulazo. Akakhala ozizira, amaikeni m'mbiya yosungira madzi ndipo muwasungire mufiriji mpaka amafunika.