Nutrition Highlights (pakushanda)
Maoriro - 139
Fati - 9g
Carbs - 6g
Protein - 10g
Nguva Yese 40 min
Gadzirira 10 min , Cook 30 min
Kushumira 6 (1 sega imwe neimwe)
Funga kuti wakabatikana mangwanani-ngwanani kwekudya kwekudya kwakanaka? Iwe hausi iwe! Ita frittata pamapera evhiki uye uidye muzvikamu zvekupisa kwevhiki iri mberi.
Frittatas inzira yakajeka uye inonaka kunowedzera mapuroteni nemiriwo kune zvaunogara uchidya. Izvo zviri nyore kuita uye iwe unogona kuzvigadzirisa nemimwe miriwo yaunenge uine.
Ichi chinopinashike artichoke frittata inonaka uye izere ye fiber , folate, calcium, uye iron nokuda kwechipo chinowanikwa chepinashiche mwana. Izvo zvakare izere mapuroteni kuitira kuti ugare wakakwana kwemaawa. Chimwe chechesi chakasaswa muna ino chinoita kuti frittata irambe ichinyanya kuve yakakosha, asi inenge yakaderera mu sodium.
Zvimwe
- 1 teaspoon mafuta omuorivhi
- 2 clove garlic, minced
- 1 (8-ounce) bag baby sipinashi
- 1 cup quartered artichok hearts, drained
- 1/4 mukombe shredded part-skim mozzarella cheese
- 6 mazai makuru
- 1/2 mukombe mukaka wechipfu
- 1/2 teaspoon mutsvuku
Kugadzirira
- Ikoji inopisa kusvika ku 350F.
- Pisa mafuta mu-12-inch oven-safe skillet. Wedzera koriki uye sipinashi uye gadzira kusvikira sipinashi yakawirwa. Bvisa kubva pakupisa.
- Wedzera artichoke moyo uye usapfeka cheese.
- Svetai pamwe mazai, mukaka, uye pepper. Dururirai pane cheese.
- Bika makumi maviri kusvika pamaminitsi makumi maviri nemashanu kana kusvika mazai akaiswa pakati. Bvisa kubva muvhenji uye utonhorera kwemaminitsi mashanu musati watema.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kushandisa chero miriwo mune iyi frittata.
Mushonga uye bhero tsvina inogona kuva yakaisvonaka yakawedzerwa kune musanganiswa uye yakanyorwa saipinashi.
Iwe unogona kushandisa mazai evha kana mazai vatsvene kune chikamu kana mazai ose kana muchida. Izvozvo zvichaderedza mafuta uye cholesterol kuverenga, asiwo kuderedza zvirongwa zvakakosha sejiriri .
Kubika uye Kushumira Mazano
Mune piniki yekudya kwemanheru? Frittatas vanoita kudya kwakanyanya nyore, zvakare!
Kuwanda kwepinashikisi yakashandiswa kuchaita kunge yakawanda pakutanga, asi ichapera pasi sezvainobika.
Shumirai frittata iyi nechingwa chakakwana chezviyo nemichero yekudya kwekudya kwakakwana.