Kutseka chivundikiro mu mbale yachikaleyi kumapangitsa kuti ikhale yoperewera-yotetezeka kwambiri
Nkhalangoyi mwakutanthawuza imayamba ndi kutayira kosalala, ndi ufa (ndipo anthu ambiri amasankha kugula pie yopangidwa kale kuti apange sitepe yoyamba mosavuta). Kotero ngati muli otsika-carb, mungaganize kuti mankhwalawa ndi abwino kwambiri kupeŵa. Kodi mungangokhalira kugwiritsira ntchito plain ol ' veggie omelet kuti mudye chakudya cham'mawa?
Palibe malamulo ovuta komanso ofulumira pankhani yopanga zolemba, kotero muli ndi mwayi.
Kutuluka kwa carb-kutumphuka kwakukulu kwakhala kotchuka kutengera mbaleyi yachikale. Ndipotu, zolembera zopanda pake zili ngati zotchuka masiku ano-ndipo kufufuza kwa Google mwamsanga kudzasintha matani a maphikidwe. Kuwonjezera phindu la kupita chopanda kanthu? Iwo ndi ophweka kupanga kuyambira pamene muli ndi chigawo chimodzi chochepa chodandaula nacho.
Mukufunikira mafuta ena kuti muwathandize kuchotsa poto, koma pokhapokha mutapanga mafuta ochepa kwambiri (pogwiritsa ntchito mkaka wopanda mafuta kapena mkaka wopanda mkaka , mwachitsanzo) muyenera kudandaula za kudzoza poto. Ngati mukukhala otsika kwambiri, onetsetsani kuti mukudzola mafutawo ndi mafuta kapena mafuta anu.
Nazi njira zomwe mungapangire chokoma chosasangalatsa. Gawo labwino kwambiri: Mukhoza kutaya chilichonse chimene muli nacho mu friji muchidule ichi.
Chosekemera Chokhazikika Chosavuta
Mzere: Zosavuta
Nthawi Yonse: Kukonzekera kwa Mphindi 20, kuphatikizapo 30-45 Mphindi Kuphika Nthawi
Zosakaniza
- Potola ya pie 9 - Pyrex imagwira ntchito bwino, kapena zitsulo zakuda. Chitsulo chosasunthika sichili chabwino. Mungathe kupanga izi mu mbale yapamwamba yokwana 9 kapena quiche pan.
- Whisk kapena blender
- Mazira 4
- Mphika 1½ ya madzi, mkaka, kirimu, kuphatikiza, kapena cholowa m'malo monga mkaka wa almond, soya, kokonati, kapena mkaka wosakhala mkaka.
- Miphika 1 mpaka 1½ ya nyama ndi ndiwo zamasamba, monga ham, nyama yankhumba, bowa, shallots, leeks, caulflower, sipinachi, kapena zina zonse zomwe mumakonda
- 1/2 chikho cha tchizi, monga Swiss, Gruyere, tchizi yambuzi, cheddar, ndi ena
- Zitsamba ndi zonunkhira zomwe mumakonda, monga rosemary, thyme, parsley, katsabola, oregano
Malangizo
- Yambani uvuni wanu ku madigiri 375 F.
- Konzani zolimba zowonjezera. Ngati chakudya ndi / kapena zamasamba ndi zakuda, sungani ndi kuziyika pa mphika.
- Kufalitsa nyama ndi ndiwo zamasamba mu poto wakuya wa pie. Poika zidazo, olemera kwambiri amapita koyamba, ndipo tchizi zimatha
- Phulani tchizi ta shredded pamwamba pa zinthu zina.
- Tsopano inu mupanga custard mwa kuphatikiza mazira, mkaka, ndi zokometsera, mwina mu mbale ndi whisk kapena, ndimaikonda, blender. Kumenya kapena kusakaniza mpaka pang'ono. Kawirikawiri ndimagwiritsa ntchito mchere, tsabola, nyemba kapena ziwiri, komanso ndimakonda kuponya zonunkhira ndikaphika ndiwo zamasamba ndi nyama pa mphika. Ndimakondanso ufa wampiru wa mpiru mu mazira anga.
- Thirani chisakanizo cha custard pazitsulo zolimba, ndipo ikani poto pa uvuni wanu wa pakati pa 30-45 mphindi.
- Yambani kuyang'ana pa quiche mu theka la ora. Ngati pamwamba ndikuwombera mofulumira kwambiri, onetsetsani quiche ndi zojambulazo. Mukufuna kuti mbali izi zichitike (mpeni yomwe imayikidwa imatuluka kunja), koma malowa amakhala ochepa. Idzapitiriza kuphika pambuyo pochotsa mu uvuni.
- Chotsani quiche kuchokera ku uvuni ndi kuika. Kuwaza pamwamba ndi paprika ndiko kugwira bwino. Pakati lidzaphika maminiti pang'ono. Mungathe kuzidya, kutentha, kapena kutentha.
Ngati mukufuna njira yowonjezera, yesetsani kusuta fodya, leek, ndi bowa wosasunthika .
Kumbukirani kuti pali njira zambiri zophweka mazira . Ndipo ngati choicheka chikuwoneka ngati chovuta kwambiri kwa mmawa wanu waulesi Mmawa, frittata ndi yophweka kwambiri kupanga. Phunzirani zambiri za kusiyana pakati pa mbale ziwiri komanso mazira ambiri.