Nutrition Highlights (pakushanda)
Calories - 78
Fati - 4g
Carbs - 4g
Protein - 6g
Nguva Yese 40 min
Gadzirira 10 min , Cook 30 min
Kushumira 3 (2 makapu nerimwe)
Kutanga mangwana nevekudya kwekudya kwekudya kwakanaka ndiyo nzira yakanakisisa yokuramba uri munzira zuva rose. Ndinokurudzira kudya mishonga ine utano hweprotheni, fiber , uye mafuta kuti ugare wakakwana uye uine simba kwemaawa. Egg ndiro ndiro inondida kuti nditore mapuroteni akawanda. Kana ikaitwa pamba, inonwisa, inonaka, inodhura, uye chisarudzo chakanaka kune avo vane ropa rakanyanya.
Iyi mazai evha ndiyo yekudya kwakakwana kwakakwana kwemhuri yakabatikana iri kutsvaga chimwe chinhu kuti chibate uye chiende mangwanani. Izvo zvakare inzira yakanakisisa yekuchera miriwo muzvokudya zvako mangwanani. Pakati pe mazai, mukaka, uye miriwo, unowana mapuroteni akawanda, fiber, uye mavhithamini kuti uchengetedze uine hutano usingasimudze ropa rako nenzira iyo motokari-kuburikidza nemangwanani echingwa. Maonikisi uye pepper zvinowedzerawo zvakawanda zvinonaka kunze kwemunyu kana sodium-zvakatakura mafuta akawanda.
Zvimwe
- Olive mafuta spray
- 1/4 mukombe weiii, yakatswa
- 1/4 mukombe tsvuku tsvuku pepper, diced
- 1/4 mukombe mushwa , diced
- 3 mazai makuru
- 1/4 kapu mukaka wemukaka
- 1/2 teaspoon itsva inoparadzaniswa mutsvuku
- 1/4 teaspoon garlic powder
Kugadzirira
- Ikoji inopisa kusvika ku 350F. Mutsara muffin twins ne silicone muffin liners kana spray nekubika kubika.
- Gurai onion, pepper, uye mushwa pakati pemu cupin.
- Muchidimbu, shandisa pamwe mazai, mukaka, pepper, uye garlic powder. Dururirai mimwe miriwo muffin muffin, uchisiya nzvimbo shoma pamusoro pemukombe mumwe nomumwe.
- Bika 25-30 maminitsi kusvika mazai aiswa. Bvisa kubva kuvevheni uye rega kupora. Chengetedza mumudziyo usina kutenderera mukati mefiriji kusvikira wagadzirira kudya.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Shandisa chero mhando yemiriwo inonzwika zvakanaka kwauri. Broccoli, kale, uye asperagus zvose zvinonaka zvikuru mumazamu aya evha. Iwe unogonawo kushandisa chero imwe yakasara miriwo yakakangwa nematoni emukanhu!
Kubika uye Kushumira Mazano
Ndinoshandisa silicone kubika makapu kuitira kuti mazai asanamatira pani. Kana iwe usina, unogona kushandisa simbi kana mapepa emapepa, asi iva nechokwadi chokuti uabvise usati wapisa mu microwave.
Kuti udzokezve, kuvhara maoff muffin muhomwe yepurasi uye microwave pamakamuri akachengeteka-microwave kwemaminitsi makumi matatu nemakumi matanhatu.
Ndinokurudzira kudya idzi mazai evha nekushanda kwezvibereko zvako zvaunofarira uye chidimbu chegorosi yakakwana yegorosi kana hafu kana yegorosi yose yegorosi kuitira kudya kwakaringana. Kana iwe uri kukurumidza, iwe unogona kusunga imwe pakati pegorosi rose muffin muffin nekacheka chechi chekudya kamukiraki kamukikiki. Uyewo, shandira pamwe nesarsa yako yaunoda kana iwe uchida!