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起司彩椒烘蛋藜麥馬芬

 

 Cheesy Quinoa Egg Muffins

 

 

 

食材準備時間 /    5 min

烹飪時間 /  18 min

準 備 食 材 / 

2顆蛋

 

起司一片

 

適量鹽、黑胡椒

 

1/4洋蔥切丁

 

¼紅&黃彩椒切

 

煮熟紅藜1/2碗(約50g)

 

一小匙橄欖油/酪梨油

 

 

 

 

A simple oven bake breakfast recipe! It can be a breakfast or post-workout snack.

Remark: you can make 4-6 pieces with the ingredients. Keep refrigerated and consume within 3-4 days.

 

Ingredients: 

2 eggs, 1 slice of cheese, appropriate amount of salt and pepper, ¼ of an onion (diced). ¼ of a red and yellow bell pepper (diced) and 1/2 a cup of cooked quinoa. 

 

 

 

 

 

 

 

 

1.

將2-3顆蛋打入碗中,與鹽、黑胡椒拌勻,洋蔥彩椒切丁備用。

 

2.

在馬芬烤盤均勻抹油,倒入蛋液,加入彩椒、洋蔥丁、藜麥與起司片,烤箱上下火180-200度烤15-20分鐘完成 

 

 

 

 

 

 

1.

Crack two eggs into a bowl. Mix well with an appropriate amount of salt, pepper and green onions.

2.

Preheat the oven to 180-200C. Coat the muffin tray with butter/ olive oil, and pour the egg mixture into it. Then add the bell peppers, onions, quinoa and cheese pieces, and bake for 15-20 min. Enjoy!

 

 

 

營 養 素 (可做4-5份)

_________________________________________

 

熱量                                   514.4 大卡

蛋白質                                26.4 公克

脂肪                                    23.4 公克

碳水化合物                         51.5 公克

膳食纖維                             7.1 公克        

鐵                                        5.3 毫克

鈣                                       226 毫克

鎂                                       38.2 毫克