Qodobadan yaryar ee yaryar waxay sameeyaan quraac ama qado jilicsan, oo haddii aad ku jirto cunto cunto yar-yar, waxay ku fiican yihiin.
Ku darso yaanyo yaryar ama spoon leh salsa, ama u adeegso sidii cunto macmiil ah. Waa wax aad u fiican oo la isku qurxiyo. Diyaarso oo dib u cusbooneysii hal waqti ama inta aad u baahan tahay.
Waxa aad u Baahantahay
- 1 qaado oo sabdo ah
- 1 basal dhexdhexaad ah (jarjaran)
- 1 koob oo lakab ah (googo'an jar jartey)
- 6 illaa 8 wiqiyadood oo isbeddel ilmaha (ama la jarjarey caleemo cusub)
- 3 ukun weyn
- 4 ukumo waaweyn oo cad
- 2 koob oo farmaajo ah (sida Cheddar, Mozzarella, iwm.)
- 1/4 shaaha basbaas
- 1/4 qaado oo cusbo ah
- xishoodka
- dhirta (jiiska cusub)
Sida loo sameeyo
- U kululee foornada ilaa 350 ° F. Iska yaree 12 koob oo ah kareemka muffin ama buufin leh buufin leh.
- In skillet weyn ama diiray digsi kuleyl dhexdhexaad ah, dhalaali subagga. Ku dar basasha jarjaran iyo boqoshaada iyo kariyo, kareyso, ilaa basasha la jilciyo, lana barbar dhigo. Ku dar isbinaajka, qiyaastii 1/3 markiiba, oo isku kari, kareyso, ilaa cagaarka dhammaantood lakulmayo. Iska dhig inaad si yar u qaboojiso.
- Baqshad weyn, qulqulka ukunta ilaa inta lagu darayo. Iska ilaali jiiska jilicsan, basbaaska, cusbada, iyo canuga. Walaaq isku dar dhammaan isbinaajka.
- Kaadi isku dar ah koobabka muffin, buuxinta qiyaas ahaan nus dhan.
- Dubo ilaa 25 daqiiqo, illaa mindi loo geliyo bartamaha ayaa nadiif ah. Nacasku wuxuu ku faani doonaa gabbaldhac laakiin wuxuu u diidi doonaa isla markiiba ka dib markii uu ka soo saaro foornada.
- U daa inay qaboojiyaan dhowr daqiiqadood, ka dibna isticmaal qalab si aad ugu qaaddo saxaarad ama saxan.
Isla markiiba ku raaxee liqidda, yaanyada, ama salsa, ama ku daa xaashida dubista oo ku rid bacaha barafoobay.
Si aad u qaboojiso qaboojiyaha, ku dub foorno 400 ° F ee preheated ilaa 10 daqiiqo.
* Waxaan u isticmaalay kaluunka Cheddar iyo badh Mozzarella kala duwan ee macaanka. Doorashooyinka kale ee wanaagsan: Havarti, Muenster, Swiss, Gouda, Fontina, Gruyere, iyo Beeralayda.
Macluumaadka nafaqada loogu talagalay 1 Mini Quiche
Calories 117, Kalooriyeyaashii Fatta 77, Wadarta Fataha 8.6g, Cholesterol 69mg, Sodium 222mg, Wadarta Carbohydrates 2.1g, Fiber Fiber 0,6g, Sugars 0.9g, Protein 8.2g
Waxaad sidoo kale u eg kartaa
- Bariiska yaryar ee yaryar Broccoli waxay ka yartahay quicheskan yaryar waa sahal iyo fududahay in la diyaariyo oo la dubo, oo waxay sameeyaan cunto yar oo dhadhan fiican leh ama saxan dhinaca bidix.
- Chardless Chard iyo Bacon Quiche Iyadoo aan lahayn roodhida cuntada, saxan tani waa ka fudud ka badan a quiche caadiga ah. Isticmaal tufaax cusub ama la qaboojiyey Swiser oo ku yaal tufaax wayn. Tani waxay samaysaa qadad fiican ama cunto caan ah oo ay la socdaan maraq ama salad.
- Mini Cheddar iyo Cagaarka Cagaaran Cunnooyinka yar yar waxaa lagu sameeyaa fara badan oo Cheddar ah iyo basasha cagaaran, ama isticmaal isbinaajo ama barokoli.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 142 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 5 g |
| Fat | 3 g |
| Kolestarool | 99 mg |
| Sodium | 226 mg |
| Carbohydrateska | 3 g |
| Fiber diirran | 1 g |
| Protein | 11 g |