Njengoba isidlo sasekuseni sibe yingxenye ebaluleke kakhulu ekuseni, ukukhetha kwesokudla kwesokudla kwenza konke umehluko. I- frittata yindlela ehlukile yokondla isixuku sakho se-AM kusuka epanini elilodwa. Futhi nakuba kungase kubonakale kufana nezinye izitsha zeqanda, i-frittata ine-niche yayo emhlabeni jikelele.
Le nguqulo kulula ukuyilungisa, futhi isebenzisa amaqanda abamhlophe-ayikho i-yolk edingekayo! Izinzuzo zamaqanda abamhlophe yile ibhonasi eyengeziwe ebumnandi bale recipe enhle kakhulu. Okungakhulumi, utamatisi we-cherry, isipinashi, ne-broccoli kukhulisa i-frittata yakho ibe yi-overdrive. Isithako ngasinye sinezinye izinhlobo zombala, ukuthungwa, ukunambitheka, kanye nezakhi ezitsheni.
Sishisa ipani lakho bese uvumela isibukiso sasekuseni siqale! Ukunambitheka nesethulo kuzoba nomuntu wonke ojabule ukuhlala azungeze itafula futhi angene.
Okuzokwenza
- 12 amaqanda abamhlophe
- 1/2 indebe ushukela utamatisi (i-half)
- I-1/2 indebe isipinashi efriziwe (i-thawed, eqoshiwe, futhi isetshenziswe umswakama)
- 1 indebe encane broccoli florets
- I-clove engu-1
- i-garlic (i-minced)
- I-basin 3 e-basil fresh (eqoshiwe)
- 1/2 indebe yeParmesan (amafutha anciphile, aqoshiwe)
- 1/4 ithisipuni usawoti oshelelayo
- 1/4 ithisipuni ephukile emnyama
- 2 wezipuni amakhemikhali amancane omuncu omuncu
Indlela Yokwenza
- Phakamisa ipanethi ye-frittata phezu kokushisa okuphakathi.
- Esikhathini esitsheni esiphakathi, hlanganisa amaqanda abamhlophe kuze kube yilapho igcwele.
- Engeza utamatisi we-cherry, isipinashi, i-broccoli, i-garlic, i-baspo 2 basil, iParmesan, usawoti kanye nopelepele.
- Engeza ingxube yeqanda epanini le-frittata bese upheka ama-3-4 amaminithi kuze kube yilowo nalowo amaqanda aqala ukusetha emaphethelweni.
- Khipha amaqanda amhlophe nge-spatula yerabha.
- Flip pan bese upheka ama-3-4 amaminithi engeziwe kuze kufike u-frittata futhi uphekwe.
- Dlulisa kusuka epanini kuya epuleti bese ufafaza isisekelo se-Tbsp esisele.
- Hlanganisa i-frittata ibe ngamakhadi amancane bese udla efudumele noma ekamelweni lokushisa ngama-dollops of ukhilimu omuncu phezulu.
I-Cook's Note: Kubaluleke kakhulu ukucindezela konke umswakama ongaphezu kwesipinashi, njengoba ungafuni ukuphuzisa i-frittata yakho. Nakuba sisebenzisa ukhilimu omuncu omnene, kanye nenani elincane kulokho, i-yogurt yesiGreki ingafakwa esikhundleni sayo. Bhaka ama-frittatas angashadile ku-tin ye-muffin ye-mini, ukudla kwamafriji-friendly .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 125 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 8 mg |
| I-sodium | 359 mg |
| Ama-carbohydrate | 12 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 13 g |