Chinsinsi cha Protein Quinoa Muffin Kuti Muwonjezere Chakudya Chanu Cham'mawa

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Palibe chomwe chili chabwino kuposa muffin wofunda pa tsiku lozizira, koma zotsekemera kwambiri, zotsekemera kwambiri m'mashopu ambiri sangakupangitseni kukhala okhutitsidwa ndipo ndikutsimikizani kuti zidzakukonzerani ngozi ya shuga. Ma muffin okoma a quinoa awa ali odzaza ndi mapuloteni kuti mutha kupeza zokoma zonse za muffin popanda zopatsa mphamvu zopanda kanthu. Pangani mtanda usikuuno kuti musangalale sabata yonse, ndipo onjezerani supuni ya batala ya amondi kuti mukhale ndi chakudya chokoma. (Mukufuna zambiri? Yesani maphikidwe a muffin awa osakwana ma calories 300.)

Mapuloteni a Quinoa Muffins

Amapanga 12 muffins

Zosakaniza

Supuni 6 chia mbewu

1 chikho + 2 supuni madzi

Makapu atatu ufa wa tirigu wonse

Supuni 1 yophika ufa

Supuni 1 ya soda

2 makapu ophika quinoa

2 makapu chomera opangidwa mkaka

1/4 chikho cha kokonati mafuta

Mayendedwe

1. Yatsani uvuni wanu ku 350 ° F. Muthanso kuyika zosefera mu muffin poto, kukonzekera chisakanizo pambuyo pake. Konzani njere za chia pophatikiza mbeu za chia ndi madzi mu mbale yaing'ono. Khalani pambali.
2. Kenaka, phatikizani ufa, ufa wophika ndi soda mu mbale yayikulu yosakaniza ndikugwedeza pamodzi. Onjezerani quinoa yophika ndipo pang'onopang'ono muphatikize ndi ufa wosakaniza.
3. Kenako, tengani mbale ina ndikuphatikiza mkaka ndi kokonati mafuta. Geli ya chia ikangokonzeka, mutha kuyikanso mu mbale iyi. Mukamaliza kutsitsimutsa mutha kutsanulira mbale yazonyowa ndi zosakaniza zouma. Muziganiza mpaka mutangosakanikirana, kenako lowani mu zingwe za muffin ndikuziyika mu uvuni.
4. Ma muffin anu ayenera kutenga pafupifupi mphindi 40 kuti aphike, koma ngati akufunika nthawi yayitali ndiye kuti ndibwino kuti muwapatse mphindi 10 kapena kuposerapo. Izi ndizabwino kudya momwe ziliri koma mutha kuzidula pakati ndikuwonjezera batala kapena peyala kuti mumve kukoma.

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