I sipinashi ephansi-ikhalori parmesan quiche yilokho ongase ububheke uma ufuna ukudla okulula kodwa okulula kokudla, noma ngisho nesidlo sakusihlwa esisheshayo nesonto elilula.
Ngokwesiko, i-quiche yenziwa ngekhalori egcwele ufulawa omhlophe namanoni, agcwele amaqanda noshizi, futhi yonke into iba yinto egcwalayo nekhalori namafutha anzima.
Le nguqulo ephansi yekhalori inqamule amafutha amaningi nama-calories avela esitsheni ngezinye izindawo. Esikhundleni sekhalori egcwele imithwalo, gcina isikhathi kanye nama-calories ngokusebenzisa i-tortilla yangaphambili ye-fade ngenxa yesisekelo se-quiche. Bese ugcwalisa ngamaqanda ne-ushizi osebenzisa amaqanda namaqanda abamhlophe kanye nesipinashi kanye nengxenye ye-skim mozzarella ngenhlobo elula kakhulu ye-quiche. I-parmesan ushizi eyengeziwe yanele nje ukukhulisa ukunambitheka ngaphandle kokuthuthukisa okuqukethwe kwekhalori ngokuningi.
Okuzokwenza
- 1 enkulu, i-tortilla eyisikhulu se-burrito
- I-1/4 indebe anyanisi, i-minced fine
- 2 izinkomishi isipinashi fresh, ephukile
- 3
- amaqanda
- 3 amaqanda abamhlophe
- I-1 inkomishi i-part-skim mozzarella ushizi (4 oz.)
- 1/4 indebe ekhishwe ngu-parmesan ushizi (2 oz.)
- 1/2 inkomishi ubisi lwe-skim
- 1/4 tsp usawoti
- dash emhlabathini omnyama pepper
Indlela Yokwenza
- Hlangisa ihhavini ku-375 ° F.
- Sula ipuleti ye-pie ye-9-inch nge-non-stick yokuphefa.
- Beka i-tortilla epulatifini lepayipi, ucindezela emaphethelweni e-tortilla nxazonke zomcenge wepayipi. I-tortilla ayinakwenzeka ukuba yenzeke ngokuqondile ekupheni ipuleti lephayi. Ukuze usize i-tortilla ibe yinkimbinkimbi encane, yibeke phakathi kwamathawula amabili ephepha aye adonswe ngamanzi nje nje. Bese ubeka i-tortilla emagumbini ama-microwave nokushisa cishe imizuzwana engu-15. I-tortilla kufanele ibe yinkimbinkimbi futhi iguquguquke.
- Sishisa i-skillet ephakathi nendawo, engekho yentambo phezu kokushisa okuphakathi. Gqoka i-pan nge-spray yokupheka, bese upheka u-anyanisi amaminithi angu-3-4, kuze kube yilapho esethenda futhi eguquguqukayo. Engeza isipinashi ku-pan, bese upheka kuze kube yilapho isipinashi iphoqa ngenkathi uqhubeka uvuselela ingxube kancane.
- Esikhathini esikhulu, hlanganisa amaqanda, amaqanda abamhlophe, ushizi, ubisi, usawoti kanye nopelepele usebenzisa i-wire whisk kuze kube yilapho ingxube ihlangene kahle futhi ihlanzekile.
- Engeza ingxube yesipinashi kumxube weqanda bese uqhubeka ukulihlanganisa ndawonye.
- Thela ingxube yeqanda egobolini le-tortilla.
- Bhaka i-quiche emaminithini angu-35-40, noma kuze kubekwe amaqanda futhi phezulu kunombala wegolide. Yisuse ehhavini, futhi uyivumele ukuthi ipholile imizuzu engu-3-4 ngaphambi kokukhipha izinsimbi nokukhonza.
Ngokusebenzisa amaKhalori 177
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 377 |
| Inani lamafutha | 16 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 130 mg |
| I-sodium | 989 mg |
| Ama-carbohydrate | 38 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 20 g |