Inhlanganisela elula ye-squash ehlobo, u-anyanisi, u-garlic, ushizi namaqanda wenza i-brunch esheshayo neyanelisayo, isidlo sasemini, noma isidlo sakusihlwa. I-squash ehlobo ehlobo isebenza kahle endaweni ye-zucchini, nakuba umbala ophuzi uhlangana neqanda, okwenza kube ne-frittata encane.
Zizwe ukhululekile ukudlala ngohlobo lwama-cheese futhi noma cha ukugqugquzela yini ama-herbs-frittatas yizidlo ezidliwayo ezihloswe ukuba zisetshenziselwe ukudla kokuseduze.
Thola ezinye Ungadliwa Zucchini Ezilula Futhi Ezijabulisayo lapha .
Okuzokwenza
- Amaqanda amane
- 2 wezipuni ukhilimu noma ubisi
- 1 anyanisi omncane
- 2 wezipuni amafutha omnqumo, ihlukaniswe
- 1/2 ithisipuni kahle usawoti usawoti
- 1 i-clove garlic
- 3
- i-zucchini encane noma i-squash ehlobo
- 1/3 indebe i-Parmesan noma enye i-grating ishizi enzima
- Izipuni ezimbili ezikhishwe iparssley, i-basil, noma i-thyme (ngokuzikhethela)
- 1/4 ithisipuni pepper emhlabathini omusha omusha
Indlela Yokwenza
- Esikhathini esikhulu, shaza amaqanda kanye nosawoti noma ubisi kuze kube yilapho amaqanda amaqanda ephukile ngokuphelele futhi i-whisk iphakanyiswe ngaphandle kwesitsha esishaywa ngaphandle kwama-globs abambelele kuso. Ingxube kufanele ibe mncane, amanzi, futhi igeleza njengengilazi yobisi. Beka eceleni.
- Hlanganisa bese ubhala u-anyanisi, fake kahle.
- Ephakeni elikhulu lokuthosa, isipuni 1 sophethiloli samafutha omnqumo phezu kokushisa okuphakathi. Engeza u-anyanisi nosawoti. Ukupheka, uvuselela njalo kuze u-anyanisi eqala ukugqamile, imizuzu engaba ngu-5.
- Phakathi naleso sikhathi, peel bese uncibilikisa ugarlikhi. Hlanganisa u-squash noma i-squash ehlobo, unqunywe ngesigamu ngobude, futhi uthathe kancane izinyanga eziyisithupha.
- Uma u-anyanisi usuqale ukumnyama, engeza i-garlic egayiwe bese upheka kuze kube yiphunga elimnandi, cishe ngomzuzu owodwa. Engeza u-zucchini osikiwe noma u-squash ehlobo bese upheka, uvuselela, uze wilted, cishe imizuzu emihlanu.
- Ngesikhathi lokho kupheka, geza ushizi bese udonsa ama-herbs.
- Hlanganisa ushizi, amakhambi, kanye nepelepele emaqanda. Faka inhlanganisela yemifino.
- Buyisa i-pan esitofu. Engeza i-isipuni 1 esisele ye-oyela, uyivule ukuze ugqoke i-pan, futhi uyivumele ihlale kuze ishise. Thela inhlanganisela yeqanda-yemifino. Ncishisa ukushisa kuya ephakathi. Pheka kuze kube yilapho ubontshisiwe phansi, cishe imizuzu emihlanu.
- Sishisa i-broiler, uhlele i-rack 6 kuya ku-8 amayintshi ngaphansi kwesakhi sokushisa.
- Beka i-frittata ngaphansi kwe-broiler bese upheka, ubukele njalo, kuze kube yilapho i-frittata isethwe futhi phezulu kukhonjiswe, imizuzu emibili kuya kwemi-3 (amehlo akho abaluleke kakhulu kunewashi lapha!).
- Hlanganisa i-spatula yamacilisi ezungeze emaphethelweni, kancane kancane usebenza ngaphansi kwe-frittata kuze kube yilapho yonke into ikhululekile kusuka epanini. Slayida i-frittata kwi-plate yokukhonza bese ukhonza ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 175 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 148 mg |
| I-sodium | 342 mg |
| Ama-carbohydrate | 10 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 8 g |