Ama-Frittatas angumzala ka-omelets, ephuma e-Italy. Ngokujwayelekile zenziwe epanini elilodwa elikhulu, kodwa kulula kakhulu ukwenza amathinini e-muffin, futhi umphumela yi-mini-frittas ephathekayo emangalisayo, okwenza kube kuhle ukupakisha emini . Ungabenza ubusuku ubandulele futhi ubathuthukise imizuzwana engaba ngu-30 kule microwave ukuze uthole ukudla kwasekuseni kweqanda elilula. Lezi ziphuzo ezinengqondo zingahle zikhonjiswe ngokuhambisana nezinye ukudla kwasekuseni, noma ungaba nazo njengendlela yokugcwalisa ekuhambeni.
Imikhosi esetshenziswe lapha yiGrisi, kodwa ungaxuba kunoma yikuphi ama-herbs, imifino, nezinye izinto ozifakayo ozifakayo efrijini. I-Frittatas yindlela enhle yokusebenzisa ukusala okusele, kusukela emifino eqoshiwe kuze kufike ilayisi eliphekwe kuze kudliwe inyama edosiwe. Kuyinto inqubo efanayo kodwa amathuba angenamkhawulo. Vumela izingane zakho zingene kulokhu, futhi ubone ukuthi bacabanga ukuthi zingabe zihlanganisa kahle epanini elilandelayo le-frittatas.
Okuzokwenza
- Ibhotela le-isipuni eli-2 (lingavunyelwe, lihlukaniswe)
- 1 inkomishi anyanisi (oqoshiwe)
- 1 indebe bell pepper (ebomvu, eqoshiwe)
- Usawoti ongcolile ukunambitha (noma usawoti ocobile)
- ikhasi elimnyama ukunambitha (esisha)
- 2 izinkomishi amakhowe (oqoshiwe)
- 1/2 isipuni is oregano omisiwe
- 1/2 ithisipuni i-thyme eyomile
- Amaqanda ayisishiyagalolunye amaqanda
- Inkomishi ye-3/4 igubha ama-feta cheese
Indlela Yokwenza
1. Hlangisa ihhavini ku-350 ° F. Gcoba i-tin-12 ye-muffin tin, noma uchithe ngokupheka okungahambi kahle.
2. Esikhathini se-skillet esiphakathi, isipuni se-1 sokushisa kwebhotela phezu komlilo ophakathi. Faka i-anyanisi ne-red pepper, inkathi ngosawoti kanye ne-pepper, bese upheka, uphazamisa ngezikhathi ezithile kuze kube yilapho u-anyanisi enesibhakabhaka segolide nesethenda, cishe imizuzu engama-6. Dlulisela kuwo epuleti.
3. Vula ukushisa kuya phezulu, bese uqhathanisa isipuni esisele sebhotela esikhwameni esifanayo bese wengeza amakhowe, i-oregano ne-thyme.
Isizini ngosawoti kanye nopelepele. Songa cishe imizuzu engu-8, kuze kube amakhowe aqala ukugqamile, bese uwafaka emifinini epulazini.
4. Okwamanje, esitsheni esiphakathi, shaza amaqanda, bese ufaka inhlanganisela ye-anyanisi neyepelepele kanye nama-mushroom amaqanda bese uvuselela ukuhlanganisa. Sebenzisa isipuni esikhulu ukugcwalisa indebe ngayinye ye-muffin ngexube leqanda, cishe phezulu.
5. Fafaza ushizi ngokulinganayo phezulu kwe-frittatas bese ufaka i-tin kuhhavini. Bhaka kuze kubekwe ama-frittatas, ushizi uyancibilika futhi wonke ama-top alula kakhulu ngegolide, imizuzu engu-15 imizuzu. Khipha kuhhavini bese uvumela ukuhlala amaminithi amabili ku-tin, bese usebenzisa ummese webhotela ukuze ususe ama-frittatas e-tin. Khonza efudumele, ekamelweni lesithempelini noma elibandayo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 109 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 152 mg |
| I-sodium | 221 mg |
| Ama-carbohydrate | 4 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 7 g |