Easy Spinach Artichoke Frittata

Zakudya Zofunikira (potumikira)

Malori - 139

Mafuta - 9g

Carbs - 6g

Mapulotini - 10g

Nthawi Yonse 40 min
Konzani 10 min , Cook 30 min
Mapemphero 6 (gawo limodzi liri lonse)

Tangoganizani kuti mwatanganidwa kwambiri m'mawa kuti mukadye chakudya cham'mawa. Simuli! Pangani frittata pamapeto a sabata ndikuchidula m'magawo kuti mutenthe sabata.

Frittatas ndi njira yosavuta komanso yokoma yowonjezera mapuloteni ndi ndiwo zamasamba pa chizolowezi chanu cham'mawa. Zimakhala zophweka kupanga ndipo mukhoza kuzikonza ndi masamba omwe muli nawo.

Sipinachikiti ya frittata imeneyi imakhala yabwino komanso yodzaza ndi zitsulo , mapuloteni, calcium, ndi chitsulo chifukwa cha gawo lalikulu la sipinachi. Idzadzaza ndi mapuloteni kuti mukhale odzala maola. Tchizi tating'onoting'ono tomwe timapanga timapangitsa kuti frittata ikhale yapadera kwambiri, koma imakhala yotsika kwambiri mu sodium.

Zosakaniza

• Supuni 1 ya mafuta a maolivi
• 2 cloves adyo, minced
• 1 (8-ounce) thumba la sipinachi mwana
• 1 chikho chokhala ndi mitima ya atitchoku, chatsanulidwa
• 1/4 chikho chopangidwa ndi gawo la mozzarella tchizi
• Mazira aakulu 6
• 1/2 kapu mkaka wambiri
• 1/2 supuni ya supuni tsabola wakuda

Kukonzekera

1. Kutentha kotentha ku 350F.
2. Kutentha mafuta mu skillet yotetezeka mu uvuni wa 12-inch. Onjezerani adyo ndi sipinachi ndi kuphika mpaka sipinachi yatha. Chotsani kutentha.
3. Yikani atitchoku mitima ndi kuwaza ndi tchizi.
4. Dulani pamodzi mazira, mkaka, ndi tsabola. Thirani pa tchizi.
5. Dyani mphindi 20 mpaka 25 kapena mpaka mazira atayikidwa pakati. Chotsani ku uvuni ndi ozizira osachepera mphindi zisanu musanadule.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kugwiritsa ntchito masamba aliwonse mu frittata.

Bowa ndi tsabola zingakhale zokoma kuwonjezera pa kusakaniza ndi kusindikizidwa ndi sipinachi.

Mukhoza kugwiritsa ntchito dzira mmalo kapena mazira azungu chifukwa cha mazira kapena mazira ngati mukufuna. Zidzatha kuchepetsa mafuta ndi cholesterol kuchuluka, komanso kuchepetsa zakudya zofunika monga choline .

Malangizo Ophika ndi Kutumikira

Mu uzitsamba pa chakudya chamadzulo? Frittatas amapanga chakudya chophweka, nayenso!

Chiwerengero cha sipinachi chomwe chimagwiritsidwa ntchito chimawoneka ngati chochuluka poyamba, koma chidzachepa ngati chiphika.

Gwiritsani ntchito frittata iyi ndi chofufumitsa chathunthu cha zipatso ndi chipatso cha kadzutsa kwathunthu.