Chechi uye Mushroom Quiche Recipe

Nutrition Highlights (pakushanda)

Calories - 182

Fati - 10g

Carbs - 11g

Protein - 11g

Nguva Yese 90 min
Prep 45 min , Cook 45 min
Kushumira 6

Chakanaka chisarudzo chisinganzwisisiki asi chine utano mune imwe nzvimbo iyo sipinashi inowanzoshandiswa. Ichi chine utano, chinonaka chinogona kudyiwa chero nguva yezuva. Itai kuti ive yekudya kwemanheru uye shandura zvakasara zvemazuva ekuzorora kwevhiki. Sundried tomato, iyo yakaderera-FODMAP muzvikamu zviduku, wedha yakanaka inonaka tamatata kunonaka pasina kunwisa pasi cheiche.

Zvimwe

• 3 ½ mikombe yakasvibirira mbatata yakabikwa
• 2 yakaoma-yakazara zuva-yakaomeswa tomato hafu
• 4 makapu Swiss chard, stems nemibvu zvakabviswa
• 1 kapu mvura inopisa, yakakamurwa
• 4 mazai makuru
• ¾ mukombe waakisi usina mukaka
• ¼ mukombe wakabvisa chives chives
• ½ teaspoon yakasimwa basil
• 1/16 teaspoon pasi sage kana ½ teaspoon yakaumbwa mashizha emashizha
• ¼ teaspoon munyu
• 1/8 teaspoon itsva yakasviba pasi pepire
• 1/3 mukombe yakakanyiwa yakatswa mushwa, yakashambidzwa
• 1 mukombe shredded Ceddar cheese

Kugadzirira

1. Preheat oven kusvika 425F. Girasi yakawanda kwazvo gasi rinoputika 9 inches x 1 ¼ inches deep.
2. Muchidimbu, microwave-yakachengeteka ndiro, tsvina mbatatisi pamvura inenge 50 muzana kana kuputika, kusvika pane zvinotonhora asi zvakasvibira (mashoma mashomanana akaomeswa akanaka). Zvimwewo, nzvimbo yechando yakawanda yeh browns mune mundiro uye inonaya usiku humwe mufiriji.
3. Isa kaviri mapepa mapepa mafura akawanda akavhara pamusoro pebasa. Paridza mbatatisi mune zvishoma. Pamusoro uye mamwe mapepa emapepa uye chengetedza pasi kuti ubvise mvura. Mbatata ichaderedzwa kusvika 2 makapu. Bhuku rekuchengetedza mapepa okushandisa zvakare zvakare kumisa chard yakabikwa.

1. Shingairira mbatatari pamusoro pepasi uye kumusoro kwemaoko epane pepa kusvika kumativi. Shandisai mbatatisi nekabiya pfupa kana zvisinganzwisisiki bhiza nemafuta. Bika pamapakati ari mukati mevheni uye kubika kusvikira mbatata isirivha yegoridhe yakaita ruvara rwakapoteredza kumucheto kwepamusoro, maminetsi gumi nemashanu kusvika kumakumi maviri. Bvisa kubva muvheni.
2. Tora ovhoni pasi kusvika 400F.
3. Apo chidimbu chiri kubika, mune mukombe kadiki, sora masikati akaomeswa samate mu 1/2 mukombe wemvura inopisa kusvikira uchinetseka, anenge maminitsi gumi. Dhonza uye fely choka.
4. Muchikwata che 1 kana 2-quart nechifukidziro, simbisa pamwe chete Swiss chard uye yakasara ½ mukombe mvura. Dhavhara uye simmer pamusoro pemhepo inopisa, zvichikurudzira pane dzimwe nguva, kusvikira mashizha akaoma uye akanyorova, 4 kusvika kumaminitsi mashanu.
5. Shandisa chidimbu chakakanyiwa kuti ubvise mashizha, uchisiye mvura iri shure, uye uvatendere kuti vadzike zvishoma. Miseja inosimuka mumurwi, kuvhara mumapeji akafanana emapepa anoshandiswa kwemazambatane uye kusvitsa kubvisa mvura yakawandisa. Nyatsovhara chard kuti uite ½ mukombe.

1. Muchidimbu chemasvikiro, tsvina pamwe chete mazai uye mukaka. Ita mu chives, basil, sage, munyu uye mutsvuku. Paridza chard, mushroom, cheese, uye akachekwa sundried tomato pamwe chete pamusoro pezvakabikwa zvakabikwa. Dururirai musanganiswa weii kumusoro, kuzadza kumucheka. Inogona kufamba pamusoro pemiganhu yekutakura kwemazamu.
2. Bika kusvikira kumusoro kwe quiche yakave yakapfava yegoridhe yakapoteredza kumativi uye cheiche inotutumadza zvishoma mukati, maminetsi makumi maviri nemashanu.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Kana chard isingawanikwi, shandisa mwana sipinashi kana kuti beet misi panzvimbo.

Dzorera Cheddar neSwitzerland cheese, Gouda, kana imwe yakwegura chesi.

Chimwe chechina-mukombe tsvina yakasikwa yakashandiswa inogona kushandiswa panzvimbo ye basil yakaomeswa uye sage.

Funga kumamato matsva, sezvo ari pasi muFODMAPs kupfuura yakachena.

Kubika uye Kushumira Mazano

Chopped chard tsvina uye nenyuchi zvinogona kuwedzerwa kune zvimedu, kana kubikwa pamwe chete nehura yakazara. Kana kuti akavasunungura mumafuta emuorivhi kuitira kutora uye kugadzirwa kwe bok choy.