Iningi labantu linamaqanda kanye noshizi efrijini, okuyizinto eziyisisekelo zokuqhaqhazela lokhu iresiphi ye-broccoli ne-cauliflower frittata.
Inhlanganisela ye-cauliflower, i-broccoli, anyanisi, ne-garlic, iphekwe kuze kube yilapho ithenda e-frittata elinezinhlamvu zashizi inhle kakhulu.
Asikho isidingo sokungeza i-pasta ephekiwe esele uma ungafuni. Le recipe iphelile ngaphandle kwayo. Kodwa kufaka isithakazelo futhi kuyindlela enhle yokusebenzisa ukusala okusele.
I-Frittatas ayiyona nje isidlo sasekuseni, yenza i-brunch, isidlo sasemini, noma ukudla okudliwayo, noma ukudla okuphuzile ebusuku. Konke okudingayo ukukhonza nalesi sidlo yisaladi eluhlaza noma isaladi lesithelo kanye nengilazi yewayini elimhlophe. Ngokuba i-dessert, i-brownie enhle, noma i-ayisikhilimu egcwele i-fudge sauce izobe iphelele.
Okuzokwenza
- 2 wezipuni ibhotela
- 3 wezipuni amafutha omnqumo
- 1 anyanisi (oqoshiwe)
- 3 i-clove garlic (i-minced)
- 1 1/2 izinkomishi broccoli florets (encane)
- 1 1/2 izinkomishi ze-cauliflower florets (encane)
- 1 inkomishi ephekwe
- i-pasta
- 13 amaqanda amakhulu (ashaywa)
- 1/2 isipuni somile
- amaqabunga e-thyme
- Usawoti kanye nopelepele ukunambitha
- 1 inkomishi
- i-provolone ushizi (ivuliwe)
- 1/4 indebe yeParmesan (igayiwe)
Indlela Yokwenza
- E-skillet ye-ovenproof ye-ovenproof ye-non-pocket ye-in-skating, uyancibilikisa ibhotela ngamafutha omnqumo phezu komlilo ophakathi.
- Engeza u-anyanisi, i-garlic, i-broccoli, ne-cauliflower. Pheka phezu komlilo ophakathi, uvuselele ngezikhathi ezithile nge-spatula engenawo umoya kuze kube yilapho imifino i-tender. Bese ufaka amanzi amabili wezipuni emkhatsini we-skillet, ikhava, kanye ne-steam emizuzu emibili, lapho khona imifino kufanele ibe ithenda.
- Hlela i-pasta ngaphezulu kwemifino. Thela amaqanda phezu kwakho konke ufafaze i-thyme, usawoti kanye nopelepele.
- Pheka i-frittata, uphakamise emaphethelweni ngezikhathi ezithile ukuvumela iqanda elingagciniwe ligeleza phansi bese liguqula i-spatula phakathi nendawo ye-frittata ukuze iqanda likwazi ukugeleza ngaphansi bese upheka ngokulinganayo kuze kube sekugcineni phansi kuluhlaza futhi i-frittata icishe isethwe. Shake the pan ngezikhathi ezithile ngakho frittata ayinamathele.
- Sishisa i-broiler. Beka i-frittata ngaphansi kwe-broiler, cishe ngamasentimitha angu-6 ukusuka emthonjeni wokushisa, bese u-broil enye emaminithi angu-4 kuya kwangu-8 noma kuze kube yilapho kuhlanganiswa ixube leqanda. Susa i-skillet kusuka kuhhavini.
- Fafaza i-frittata ngezinhlobo zombili ushizi. Buyisela emuva ngaphansi kwe-broiler. Hlanganisa imizuzu emi-3 kuya kwemi-6 ubude, ujikeleze i-skillet ngezikhathi ezithile ukuze upheke ngokulinganayo kuze kube yilapho ushizi ucibilikile futhi uqala ukuba mnandi.
- Sika i-frittata ibe ngamadaka bese ukhonza ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 381 |
| Inani lamafutha | 22 g |
| I-Fat egcwele | 9 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 179 mg |
| I-sodium | 392 mg |
| Ama-carbohydrate | 30 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 18 g |