Zakudya Zofunikira (potumikira)
Malori - 543
Mafuta - 38g
Carbs - 14g
Mapuloteni - 36g
Nthawi Yonse 45 Mphindi
Konzani 25 min , Cook 20 min
Mapemphero 4 (1/4 a frittata)
Frittata iyi ikhoza kukhala chakudya chilichonse. Ndimakonda kupanga chakudya chamadzulo ndikudya zotsala pakudya kadzutsa ndi / kapena masana. Zikhoza kupangidwa ndi mtundu wina uliwonse wa pizza wokonzekera.
Zosakaniza
- 12 osakasa mazira
- Supuni 2 madzi
- Supuni 3 mafuta a maolivi
- 2 wonyezimira wobiriwira buluu (wodulidwa)
- 8 ounces bowa (magawo)
- 1/4 kapu ya pepperoni (odulidwa)
- 2 teaspoons oregano
- 4 cloves adyo (minced)
- 8 ounces mbali-skim mozzarella tchizi (shredded)
- 1 chikho chotsika-sodium nyama yopanda pasita msuzi
Kukonzekera
1. Kutenthetsa mafuta puloteni yaikulu ya ovenproof skillet.
2. Saute tsabola wobiriwira, bowa, ndi pepperoni kwa mphindi zisanu. Yikani adyo ndikuphika miniti imodzi. Onjezani oregano, mchere, ndi tsabola. Onetsetsani bwino.
3. Mazira a Whisk ndi madzi pamodzi. Onjezerani mchere wambiri ndi tsabola. Yikani kusakaniza mpaka poto.
4. Sakanizani mazira monga kuphika, choncho yophikidwa "yophika" imagawanika. Pafupi mphindi 2-3, iyenera kukhala ndi "thupi" lokwanira kuti lizitha kuyamwa msuzi pamwamba.
Chitani chomwecho, kenaka yikani tchizi.
5. Ikani frittata pansi pa broiler kuti iwonongeke pamwamba. Pano, mazira ayenera kuphikidwa. Yang'anani. Ngati iwo sali, tembenuzirani uvuni mpaka 300 ndipo perekani maminiti angapo ena.