ʻO ka hua'ōleloʻo Quinoa Egg me ka mea kanu

ʻO Quinoa a me nā mīkiniʻohe - meaʻaiʻole a me ka gluten-free a maikaʻi loa no ka brunch nonless, aiʻole ka'ō kakahiaka kakahiaka ma ka hele. He kiʻekiʻe i loko o nā meaʻai no nā meaʻai mea kanu , a he ala maikaʻi loa e hoʻohana i ka quinoa kāpae .

Ke hopohopo nei no kaʻaiʻana o nā meaʻai i nā hua? Eia nā mea hou ma ka hoʻopaʻapaʻa e pili ana i nā hua a meaʻaiʻole aʻaʻole paha , e hoʻohui pū i kou manaʻo iho maʻaneʻi .

E nānā pūʻia:ʻO ka meaʻai hou quinoa papa

Ka mea e pono ai

• 1 pāʻina quinoa
• 2 kahe wai (aiʻole
• kaʻohi huaʻai )
• 4 u. ka'ōnihi (e pili ana i 1 kapu, a paʻaʻole)
• 1/2ʻoki (kahi i'āpana)
• 2 hua
• 1/4 kahe i kāhiʻia (ua hoʻohana au iā Swiss)
• 1/2 tsp. oregano (aiʻole koume)
• 1/2 tsp. kala kala
• 1/2 tsp. paʻakai

Pehea e hana ai

1. E hoʻohui i ka wai a me ka quinoa i loko o ke kiʻi me ka laweʻana i kahi simmer. E uhi a eʻaila no kahi mau minuke heʻumi, a hiki i ka hoʻomaʻano 'ana o ka quinoa a paʻa ka wai. Wehe i ka wela a haʻalele.
2. I ka'ōmole pāʻole, e hoʻonā i kaʻami no kekahi mau minuke, a maʻemaʻe, a laila e hoʻoulu i ka'ōhiʻi, eʻaila a hiki i ka wiliʻana o ka'ōnihi, e pili ana iʻelua minuke. Mai ho'āʻoʻoe e hoʻopau i ka'ōina! Wehe i ka wela.

1. ʻO ke ahi wela a 350 F a me ka momona o kaʻehu muffin.
2. I kahi kīʻaha nui, e hui pū me ka quinoa kīnaʻi, ka'ōniʻi a me kaʻaila, nā hua, ka cheese, oregano a me koume, ka lepo kāleka, ka paʻakai a me ka pepa, e hui pū me ka maikaʻi.
3. Hoʻopihaʻia ka pipi i loko o ka mūmona i hoʻomākaukauʻia e pili ana i 1/4 kapu i ka manawa, e makaʻala iʻole e hoʻopolo.
4. E kau i ka paila ma ka umu a hoʻokipa i 20 mau minuke.

E hauʻoli i ka quinoa homemaina, ka'ōnihi a me nā kāpena kahi!

Nāʻike'aiwaiwai (mai CalorieCount), ma nā mīkini, ma muli o 10 mau muffins:

Kaloka: 89; Ka Honua Nui 2.8g; Paʻa Waiwai 1.0g; ʻO Cholesterol 36mg; Sodium 157mg; Ka Honua Carbohydrates 11.5g; Dietary Fiber 1.5g; Pauna: 4.5g; Ka Hua Vitamena A 23% • Hua Hua'ōlelo C 7%'Okika 5% •ʻOka 7%

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	61
Ka nui o ka momona	3 g
Ka momona	1 g
Ka momonaʻole	1 g
ʻO Cholesterol	45 mg
Sodium	307 mg
Nā Carbohydrates	6 g
Fiber Dietary	1 g
Pāmua	4 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.