Chowidwa ndi Veggie ndi Goat Cheese Frittata

Zakudya Zofunikira (potumikira)

Malori - 110

Mafuta - 7g

Carbs - 5g

Mapuloteni - 7g

Nthawi Yonse 40 min
Konzani 10 min , Cook 30 min
Mapemphero 6

Mitundu yambiri mu Chinsinsi cha frittata imapereka chiyambi choyambirira m'mawa anu-kapena zabwino posankha panthawi yamadzulo kapena chakudya chamadzulo. Frittatas ndi zosangalatsa zokwanira kusangalala nthawi iliyonse patsiku, kaya kutentha kapena kutentha. Mukakophika ndi zowonongeka bwino, akukwaniranso chakudya chokwanira.

Muyiyiyi, tikuyamba kuyaka zitsamba ndi zitsamba zaku Italy. Kuchita zimenezi kumabweretsa chisomo ndi zakusangalatsa. Mukasakanizidwa ndi mazira ndi crumbled feta, mumatha kudya zakudya zopatsa thanzi (baby bellas ndizowonjezera pa mbale), zomwe zimakhala bwino ngati mukumva kupwetekedwa mtima ndipo nthawi zambiri mumakhala osasankha mafuta okwera kwambiri.

Zosakaniza

• 1/2 sing'anga zukini, wotchulidwa mu zidutswa zosapakati
• 1/2 kapu yaing'ono broccoli florets
• 1 sing'anga karoti, odulidwa mzidutswa ting'onoting'ono
• 1/2 mbatata yaying'ono, yokonzedwa mu zidutswa zing'onozing'ono
• 1/2 chikho cha baby bella bowa, sliced
• Supuni ya supuni 1
• 1/2 supuni ya supuni ya thyme
• Supuni 1 ya oregano
• 1/4 supuni ya supuni mchere
• Supuni 1 ya mafuta a maolivi
• Mazira aakulu 4
• 1/8 supuni ya tiyi turmeric
• 1/4 chikho cha mbuzi, chophwanyika

Kukonzekera

1. Chotsani uvuni ku 350F.
2. Onjezerani masamba onse odulidwa ku mafuta ophikira a 9-inch cake pan ndi kuponyera ndi basil, thyme, oregano, mchere, ndi mafuta. Kutentha kwa mphindi pafupifupi 15 mpaka 20, mpaka mbatata ndi kaloti zifewetsedwa.
3. Pakali pano, mu kanyumba kakang'ono whisk pamodzi mazira, turmeric, ndi crumbled mbuzi tchizi.
4. Chotsani zamasamba kuchokera mu uvuni ndikugwiritseni supuni kuti mugawike mofanana mu poto.

1. Thirani dzira losakaniza pa masamba ndi kuphika kwa mphindi zisanu kapena zisanu, mpaka mazira atayikidwa.
2. Chotsani mu uvuni ndikusiya ozizira. Kagawo ndikutumikira!

Zosakaniza Zosakaniza ndi Zobwereza

Mitundu iliyonse ya ndiwo zamasamba idzagwira ntchito mu frittata iyi, kotero fikirani zomwe mumazikonda. Kawirikawiri, ndiwo zamasamba zimakonda kupweteka kupatulapo tsabola (kawirikawiri zobiriwira), adyo, tomato, ndi anyezi. Nkhaka zingayambitsenso kupsa mtima kwa ena.

Malangizo Ophika ndi Kutumikira

Mutha kukwapula poto ya frittata ndi sitolo mu furiji, mu chidebe chowongolera mpweya, kwa masiku angapo ofulumira. Chakudya chamasana kapena chamadzulo, khalani ndi saladi kapena chidutswa cha mkate wonse wa tirigu kuti mudye chakudya.

Mudzazindikira kuti maphikidwewa amaitana zigawo zing'onozing'ono za ndiwo zamasamba. Kuti muchepetse zakudya zowononga, pitirirani ndikuwotcha zotsalira zomwe mungakhale nazo pamodzi ndi ndalama zomwe mukugwiritsa ntchito pa frittata. Musanawonjezere mazira, amaikeni pambali, kuwasungira, ndi kusangalala ngati mbali zodyera zakudya sabata iliyonse.