Khonza le quiche engenakuqhathaniswa ye-brunch noma kwasekuseni, noma ngesangweji noma isaladi yesidlo sakusihlwa esikhethekile. Ayikho i-crust eyenza kube lula kune-quiche ejwayelekile, futhi iphelele kakhulu kokudla okuphansi kwe-carb.
Okuzokwenza
- 1 indebe eqoshiwe anyanisi
- 3 izinkomishi eziqoshiwe Swiss chard
- 1/4 ithisipuni usawoti
- 1/8 isipuni umhlabathi omnyama
- 4 kuya ku-6 tincetu i-bacon, iphekwe futhi iphihliwe
- Izinkomishi ezi-3 ezibukhali zaseCheddar
- Amaqanda amahlanu amakhulu, ashaywa
Indlela Yokwenza
1. Geza ipuleti ye-pie engu-9 intshi noma uphefa nge-spray baking spray. Ihhavini elishisayo lingama-350 °.
2. E-skillet enkulu, amafutha omnqumo wokushisa. Pheka u-anyanisi uze ubeke ithenda nje.
3. Engeza i-chard eqoshiwe bese uqhubeka nokupheka, ugqugquzela, kuze kube yilapho i-chard ifakwe. Gcoba ngosawoti kanye nopelepele kanye nebhekoni eliqhekekile.
4. Gxila emaqanda ashiziwe futhi ashaywa.
5. Phala epulatifheni elungisiwe. Bhaka cishe imizuzu engama-30, kuze kube yilapho i-quiche iqinile futhi ilula kancane emaphethelweni.
I-Quiche Recipes engeziwe
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 434 |
| Inani lamafutha | 34 g |
| I-Fat egcwele | 18 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 206 mg |
| I-sodium | 702 mg |
| Ama-carbohydrate | 6 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 26 g |