Lokhu sekube iresiphi yokuya endlini yami; kuthatha imizuzu embalwa yesikhathi sokusebenza esisebenzayo, futhi nje imizuzu engaba ngu-30 kuhhavini, ngakho-ke kuhle ukuphumula okuphuthumayo, ukudla okudliwayo noma ukudla. Zizwa ukhululekile ukungeza kwezinye izitshalo ozikhethelayo, futhi usebenzise noma yikuphi ushizi olungenayo ubisi oluyintandokazi yakho. I-quiche esithombeni, ngisebenzise i-Follow Your Heart's Vegan Gourmet Cheddar.
Okuzokwenza
- Amaqanda ama-5 amakhulu
- 1/2 tsp. i-pepper emnyama (esisha)
- 1/4 tsp. usawoti
- 1/4 tsp. i-garlic powder
- 1 1/2 izinkomishi zobisi soy (ubisi olungenakusihlwa, noma ubisi lwe-alimondi)
- 6 oz. i-milk-free cheese enye (okukhethayo, njenge-Follow Your Heart's Vegan Gourmet Cheddar)
- 2 izinkomishi umntwana isipinashi (fresh, iziqu zisusiwe)
Indlela Yokwenza
- Hlangisa i-ovini ukuya ku-350 F.
- Esikhathini esikhulu sokuxuba, shaza amaqanda kuze kube yilapho obala obala obala. Engeza umuthi omnyama omnyama omusha, usawoti, u-garlic powder, nobisi lwe-soy, u-whisking kuze uhlangane kahle. Beka eceleni.
- Ukusebenzisa iminwe yakho, kuqhuma kancane kancane kwesigamu sehisi elingenalo ubisi ngaphansi kwephayi elilodwa le-pie, elihlanganisa indawo enkulu ngangokunokwenzeka.
- Ukuphazamisa ushizi ongenayo ubisi lwe-milk emzimbeni weqanda. Engeza esipinashi, ukuxuba kuze kube yilapho usatshalaliswa ngokulingana, bese uthelisa ngomoya ophansi ipuleti.
- Bhaka ngamaminithi angu-25-35, noma kuze kube yilapho phezulu kunomsundu wegolide futhi isikhungo siphakanyisiwe kancane kodwa hhayi ngokuzimela.
- Vumela i-quiche ukuthi ipholile imizuzu engu-15 ngaphambi kokukhonza. Khonza efudumele.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 297 |
| Inani lamafutha | 19 g |
| I-Fat egcwele | 10 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 266 mg |
| I-sodium | 541 mg |
| Ama-carbohydrate | 11 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 21 g |