Ngigcwele ngokugcwele kwemodi, ngihlola isiqephu sezinguqulo ezahlukene. Hlalani ubukele amamodeli abathandayo! Kuyinto ejabulisayo kakhulu, futhi lokhu iresiphi kwaba umphumela wami nje ukuzama okokuqala, futhi ngizibuze, yini okufanele ngiyenze nge-motley assortment yama-spiralized veggies? Frittata! Njenge-omelet, ukugcwala kuphela okusabalaliswa kuzo zonke, futhi kunqunywa kumadaka noma izikwele ukukhonza.
Ngenxa yokuthi imifino ihlanganiswe emaqanda, kufanele ihanjiswe kuze kube yilapho isuke ithenda, futhi uma kwenzeka amazambane, lokhu kusho ukuthi bayaphula kancane okulungile. Kanti futhi akukhathazi ukuthi kungakanani isikhathi eside noma ukuthi izicucu zinde kangakanani, kusukela lapho i-frittata igaqulwa emigodini, imifino izokwenziwa futhi. Ngidlala ngezingodo ezahlukene, futhi kuhle kakhulu noma yiliphi iqhwa oyisebenzisayo kule iresiphi eguquguqukayo - vele upheke yonke into kuze kube yilapho i-dente .
Ungasebenzisa noma yikuphi imifino wena nezingane zakho oyithandayo, lokhu kuyindlela nje eyisisekelo, nakuba imifino ethile eqinile ingafakwa emoyeni. Uma ungenayo i-spiralizer, ungaqeda imifino - ingase ingabonakali njengokupholile kodwa izoba isiphundu. Ukuze uthole i-buffet ye-brunch, yibeke lokhu nge- salad ye-pasta , i- pot enkulu yesobho se-utamatisi , nesinkwa esine-crusty, mhlawumbe isaladi eluhlaza , futhi uzoba netafula elihle nelinamandla.
Okuzokwenza
- 2 amathisipuni amafutha yemifino
- 1 anyanisi, i-spiralized
- ½ amazambane ama-sweet, avuliwe
- 1 amazambane abomvu, avuliwe
- Usawoti kanye nopelepele ukunambitha
- ½ zucchini ophakathi, i-spiralized
- ½ inkomishi yeklabishi ehlutshiwe
- Amaqanda ama-8 amakhulu
Indlela Yokwenza
- Lungisa i-broiler, ne-rack ebekwe cishe ngamasintshi angu-4 ukusuka emthonjeni wokushisa.
- Esikhathini esiphakathi (10-intshi) broiler-proof skillet ukushisa amafutha phezu komlilo ophakathi. Engeza u-anyanisi, amazambane amazambane kanye namazambane abomvu, inkathi ngosawoti kanye nopelepele, bese upheka, uvuselela ngezikhathi ezithile kuze kube yimifino iqala ukuba ithenda, cishe imizuzu engu-8. Engeza i-zucchini kanye neklabishi bese usuka ngamaminithi angu-6 ngaphezulu, kuze kube yilapho konke kuthanda.
- Phakathi naleso sikhathi, esitsheni esiphakathi, shaza amaqanda, futhi inkathi ngosawoti kanye nopelepele. Thela amaqanda epanini, bese uvuselela ukuhlanganisa konke ngokulinganayo. Yehlisa ukushisa kuze kube sezingeni eliphansi bese upheka kuze kube yilapho phansi kuhlelwe kahle, kodwa phezulu kakhulu kusekhona. Beka i-skillet ngaphansi kwe-broiler. Hlulela kuze kube yilapho i -frittata isethwe ngokuphelele , imizuzu emibili kuya kwemi - 4. Khipha kuhhavini bese uvumele uhlale isikhathi esincane noma ezimbili (ubukela isibambo se-pan!), Bese ukhonza emacaleni. Ukufudumala okukhulu, ekamelweni lesikhathi noma ngisho nokubandayo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 148 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 151 mg |
| I-sodium | 123 mg |
| Ama-carbohydrate | 17 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 7 g |