Savali Quinoa Egg Muffins Faʻatoʻai Fua

Quinoa ma sipuni muffins - vegetarian male free gluten-atoatoa ma atoatoa mo se brunch meatless, poo se matua o le taeao o le taeao. Maualuga i le popo mo tagata o le vaomatua , ma o se auala lelei e faʻaaoga ai le quinoa faʻaumatia .

Faʻatalo pe e 'aina e tagata o le vaomatua fuamoa? E sili atu le taua i le felafolafoaiga pe o fuamoa o ni meaʻai pe leai foi , faaopoopo i ai lou lava manatu iinei .

Vaʻai foʻi: Faʻateleina meaʻai ole quinoa

Mea e te Manaomia

• 1 cup quinoa
• 2 ipu vai (po o
• fuamoa fuamoa )
• 4 oz. meaʻai (pe tusa ma le 1 le ipu, e leai se pusa)
• 1/2 aisa (gaosi)
• 2 fuamoa
• 1/4 ipu kuka kuka (Na ou faaaogaina Swiss)
• 1/2 sip. oregano (poʻo laume)
• 1/2 sip. kalu
• 1/2 sip. masima

Auala e Fai Ai

1. Faʻafefiloi vai ma quinoa i se mea faʻafefete ma aumai i se simmer. Ufiufi ma kuka mo le tusa o le sefulu minute, pe seʻi oʻo ina maeʻa le kukaina o le quinoa ma inu le vai. Aveese mai le vevela ma tuu ese.
2. I totonu o le paʻu e aunoa ma le paʻu, vevela le sipuni mo ni nai minute, seia oʻo ina vaivai, ona faaopoopo lea o le meaʻai, kuka seʻi vagana ua maeʻa ona pala, pe a ma le lua minute. Aua nei faaosoosoina oe e ufiufi le meaʻai! Aveese mai le vevela.

1. Laveʻa vevela i le 350 F ma le suauʻu mama o se mumu muffin.
2. I totonu o se pesini telē, faʻafefiloi le quinoa cooked, kuka malani ma fuamoa, fuamoa, sisi, oregano poʻo laumele, uʻamea kela, masima ma le pepa, faʻafefiloi e faʻapipiʻi lelei.
3. Apalai sipuni i totonu o le muffin tin e tusa ma le 1/4 ipu i le taimi, ia faaeteete ia aua nei togi.
4. Tuu le apa i totonu o le umu ma tao mo le 20 minute.

Fiafia i lau quinoa, falemaʻi ma sipisi muffins!

Faamatalaga o taumafa (mai CalorieCount), i mufone, e faavae i le 10 muffins:

Calories: 89; Aofaʻi Gaʻo 2.8g; Paʻu oona 1.0g; Cholesterol 36mg; Sodium 157mg; Aofaʻi Carbohydrates 11.5g; Dietary Fiber 1.5g; Puipuiga: 4.5g; Vitamin A 23% • Vailaʻau C 7% Palomu 5% • Faʻatuʻu 7%

Taiala o Mea Taumafa (i le tautua)
Calories	61
Aofaʻi gaʻo	3 g
Fatisi	1 g
Vailaʻau Mataʻutia	1 g
Cholesterol	45 mg
Sodium	307 mg
Carbohydrates	6 g
Faiga o le fiva	1 g
Puipuia	4 g

(O fuainumera o mea taumafa i luga oa tatou fualaau e fuafuaina e faʻaaogaina ai se 'aufaʻamatalaga o mea e manaʻomia ma e tatau ona iloiloina o se faʻatusatusaga.