I-Asparagus, i-Mushroom ne-Tomato Recrit Frittata

I-Frittatas yidlo enkulu yokudla-ngayinye, futhi lokhu akudumazi. Njengoba ilayishwa ama-mushroom, amazambane, isilimo sokukhishwa kwesikhumba se-asparagusi, utamatisi, uthola ukugcwaliswa okugcwele kwemifino. Amaqanda, i-bacon kanye ne-Parmesan ushizi inikeza iphrotheni. I-bacon yaseTurkey isetshenziselwa ukusika ama-kilojoule, kodwa ungase ube endaweni yebhekoni yendabuko noma ibhakede yemifino, uma ufisa. Omunye ukukhonza kungama-kilojoule angu-220 nje kuphela, okushiya igumbi elihlangothini lwezithelo ukuze anelise leyozinyo elimnandi. Kuhle kakhulu kwasekuseni, i-brunch, isidlo sasemini noma isidlo sakusihlwa futhi okusheshayo ukwenza.

Okuzokwenza

• Amaqanda ayisithupha
• 6 amaqanda abamhlophe
• 1 ounce
• I-Parmesan ushizi, i-finely shredded (cishe 1/2 indebe)
• 1/2 ithisipuni emnyama omnyama
• upelepele
• 1/2 indebe lisikiwe
• amaqabunga ase-basil
• 2 Amathebula
• amafutha omnqumo , ukusetshenziswa okuhlukene
• 1 anyanisi omncane, oqoshiwe
• 6 izingcezu (3 ounces) turkey
• i-bacon , eqoshiwe
• 2 izinkomishi ezicutshiwe
• Ikomishi elingu-1 (ama-ounces ama-4) eliphekwe, lisikiwe
• izambane
• 1/2 ipondo
• i-asparagus , inqunywe futhi inqunywe yizicucu ezingu-1-1 / 2-intshi
• 1 inkomishi i-cerry encane noma amagilebhisi
• utamatisi

Indlela Yokwenza

Hlanganisa ihhavini kuya ku-400 F. Hlanganisa amaqanda, amaqanda abamhlophe, ushizi weParmesan, i-pepper ne-basil; gcina esiqandisini kuze kube yilapho usulungele ukuyisebenzisa.

Hlanganisa isipuni 1 samafutha omnqumo ku-10-inch-cast-iron skillet noma epanini eliphephile-ovini ngokushisa okuphakathi. Engeza anyanisi bese upheka, uvuselela, uze ube mnandi futhi ube mnandi wegolide, imizuzu engu-7 ukuya kwangu-9.

Engeza ubhekeni we-turkey bese upheka, ugqugquzela, kuze kube yilapho uphethwe, imizuzu engu-4 kuya kwemi-5. Engeza amakhowe bese upheka kuze kube lula, imizuzu engu-3 kuya kwemi-4.

Engeza amazambane, u-asparagusi, notamatisi; pheka amaminithi angu-2 kuze kube yilapho u-asparagus uqala ukuthobisa.

Engeza amafutha asele e-skillet bese uvuselela ukufaka ne-bacon nemifino. Engeza ingxube yeqanda bese ugoqa ipani ukuze usakaze ngokulinganayo amaqanda. Pheka kuze amaqanda aqale ukusetha, imizuzu emi-3 kuya kwemi-4. Dlulisela kuhhavini bese ubhaka kuze kufike phezulu kuluhlaza futhi amaqanda asethelwe ngokugcwele, imizuzu engu-11 kuya kwangu-12.

Susa kusuka kuhhavini bese uvumela ukupholisa kancane. Sika kumakhanji angu-6 alinganayo. (Qaphela: Kungasetshenziswa ukufudumala noma ekamelweni lokushisa.)

Ukudla okunomsoco ngokukhonza: Ama-calories 220; Amafutha ayi-13.7g (ahlala 3.8g, mono 6.6g, i-2.2g); I-cholesterol 202mg; Amaprotheni 16g; I-carbohydrate 9g; Sugars 3g; I-Fiber 2g; I-RS 0.2g; I-384 mg ye-sodium

Umthombo We-Recipe: ngu-Ellen Kunes noFrances Largeman-Roth (Oxmoor House)
Iphrintiwe ngemvume ebhaliwe evelele.

Ukupheka Okuhlobene Okuphakanyisiwe

• Frittata Ranchera Recipe
• I- Potato ne-Caramelized Onion Frittata ne-Gorgonzola Recipe
• I- Recent Potato Frittata Recipe
• I- Swiss Salmon Omelet Recipe

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	260
Inani lamafutha	13 g
I-Fat egcwele	4 g
I-Fat Unsaturated	6 g
I-cholesterol	223 mg
I-sodium	353 mg
Ama-carbohydrate	18 g
I-Fiber Dietary	4 g
Amaphrotheni	18 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)