Nutrition Highlights (pakushanda)
Calories - 172
Fati - 12g
Carbs - 6g
Puroteni - 12g
Nguva Yese 25 min
Prep 15 min , Cook 10 min
Kushumira 4
Kana iwe wakafanana neni uye fan guru rekurova bhodhi snooze, zvino unoziva kuti kugadzira kudya kwekudya zvinovaka muviri kunogona kuva dambudziko. Gadzirira iyi veggie yakazara frittata muvhiki yekupedzisira uye unakidzwe necheka chekudya kwekudya-uye-kuenda. Dumbu rako richakuvongai!
Zvimwe
- 8 mazai, akarohwa
- ¼ teaspoon munyu
- ¼ teaspoon mutsva wepasi pevhu
- 1 tablespoon yakawedzera-mhandara mafuta omuorivhi
- ½ yellow anion, yakanyungudutswa uye yakasarudzwa
- 1 guru nyanya, yakagurwa
- 2 makapu echando broccoli florets, defrosted
- 1 ounce yembudzi cheese
Kugadzirira
- Iva mazai pamwe chete nomunyu uye pepper muhombe huru kusvikira zvakanaka. Isa rack pakati pevheni uye preheat broiler.
- Pisai mafuta omuorivhi muhombe huru, ovenproof skillet pamusana wekupisa. Wedzerai onion uye shandisai kusvikira mushure mekufamba, anenge maminitsi matatu. Ita mukati mamatora uye gadzira kusvikira nyoro, inenge maminitsi maviri. Tsunga mu broccoli.
- Dururirai muzai yakarohwa uye famba-famba kusvikira ichivhara pani zvachose. Ika frittata kusvikira yatanga kumira kumativi ose, ndokusasa kumusoro nembudzi cheese. Isai frittata pasi pe broiler kuzobika. Inofanira kungotora miniti uye ichengete maziso ake kuti ione kuti haina kupisa.
- Uine huni-yakabata ruoko, kubvisa kubva muvhenji, rega kuponhora zvishoma, ipapo shandura pavhaka rekubatira, Dzvitsa muzvikamu zvina uye ushumire kana firiji kusvikira wagadzirira kudya.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Ndinoda kuita frittatas sechingwa chiri nyore uye chinogutsa pagore uye shandura zvinhu zvichienderana nemiriwo iri mumwaka . Edza heirloom tomato, basil, uye mozzarella muzhizha, kare uye cheddar mukudonha, cauliflower uye feta munguva yechando, uye asperagus nembudzi chese munguva yechando.
Kana iwe uchida kuderedza huwandu hweku cholesterol mune iyi kamukira, shandura mamwe mazai ose neaii vatsvene. Iwe uchada vatsvene kune rimwe diki. Iwe unogonawo kutora 2 mazai nemukaka wemukombe wemukombe kana musikana usingabvumi, usina kufarira.
Kuti uite izvi zvehairy, usangosiya mbudzi.
Kana iwe uchida mazai ako nemushando unopisa, fambisa kiyipuni muzai rakarohwa kana kukwidza zvakakwana newaunoda kupisa muto kuti ushumire.
Iniwo ndinoifarira iyo yakazara nemishonga yakachena, yakafanana neyechives, yezvinyoro eiii, kana parsley.
Kubika uye Kushumira Mazano
Imwe nzira inofadza ndeyokutora iyi recipe mu mini-frittatas yakabikwa mu muffin tin. Izvo zvakakwana kuti zvidye zvakasvibiswa kana kuti sandwiched pakati pegorosi rose muChinese muffin kana mini-bagel kuita sandwich yakangwanani.
Kuita, kuvhara mazai mumiti 8 inoshandiswa nemafuta, nguva nekamwe munyu uye pepper, whisk pamwe chete neforogo. Gurai mafuta eiii, tomato, uye marcoli akasvibiswa pakati pematsime ezvo mubike muvhenji ye 350 degree kwemaminitsi makumi maviri.
Kuti uwane kushandiswa kwema carbs ane utano pamwe nekudya uku, shandisa izvi nechikamu kana zviviri zvegorosi rose yezviyo kana Chirungu muffin, rutivi rwezvibereko zvitsva, kana kuwedzera cubes kana zvimedu zvemafuta akanaka kana kuti machena mbatata kune frittata.
Iyi frittata inoitawo kudya kunonaka. Shandira nechingwa chakazara chezviyo kana mbatata yakakangwa uye saridhi yakasara yakapfekedzwa nekupfeka nokukurumidza kwezvikamu zvakaenzana nemon lemon, mafuta emuorivhi, uye teaspoon yemasitadhi kubudisa emulsify.
Iyi frittata ichapedza mazuva mashanu akafukidzwa mufiriji. Shingaiya ushamwari, shingairira mu microwave kwemaminitsi makumi matatu, kana pakushambidzika.