Zakudya Zofunikira (potumikira)
Malori - 172
Mafuta - 12g
Carbs - 6g
Mapulotini - 12g
Nthawi Yonse 25 min
Konzani mphindi 15 , Cook 10 min
Mapemphero 4
Ngati muli ngati ine komanso wotchuka kwambiri wokhomerera botani la snooze, ndiye kuti mukudziwa kuti kudyetsa kadzutsa ndi kowonjezera kungakhale kovuta. Konzekerani izi zowonjezera frittata pamapeto a sabata ndikusangalala ndi kagawo kakang'ono ka kadzutsa. Mimba yako idzakuthokozani!
Zosakaniza
- Mazira 8, omenyedwa
- ¼ supuni ya mchere
- ¼ supuni ya tiyi yatsopano tsabola wakuda
- Supuni imodzi yosapitirira mafuta a azitona
- ½ chikasu anyezi, peeled ndi akanadulidwa
- 1 tomato yaikulu, odulidwa
- 2 makapu ozizira broccoli florets, oprosted
- Mbuzi imodzi yambuzi
Kukonzekera
- Kumenya mazira pamodzi ndi mchere ndi tsabola mu mbale yaikulu mpaka bwino. Kumanga malo pakati pa uvuni ndi preheat broiler.
- Thirani mafuta a maolivi mumtambo waukulu, ovenproof skillet pawunding'ono. Yonjezerani anyezi ndi kuyimba mpaka kutuluka, pafupifupi 3 minutes. Onetsetsani mu phwetekere ndikuphika mpaka wachifundo, pafupi mphindi ziwiri. Onetsetsani mu broccoli.
- Thirani dzira lomenyedwa ndikuyendayenda mpaka likuphimba poto kwathunthu. Ikani frittata mpaka itayambe kuyendayenda m'mphepete mwake, kenako ikani pamwamba ndi mbuzi ya mbuzi. Ikani frittata pansi pa broiler kuti muphike. Iyenera kungotenga miniti yokha ndikuyang'anitsitsa kuti ikhale yosatentha.
- Ndi dzanja lopotoka, uvomere kuchokera ku ng'anjo, lolani kuzizira pang'ono, kenaka mulowetse pa mbale yopangira, Dulani mu magawo anayi ndipo mutumikire kapena firiji mpaka mutadya.
Zosakaniza Zosakaniza ndi Zobwereza
Ndimakonda kupanga frittatas monga chakudya chosavuta komanso chokoma chaka chonse ndikusintha zinthu zomwe zimakhala ndi nyengo . Yesani tomato, basil, ndi mozzarella m'chilimwe, kale ndi cheddar mu kugwa, kolifulawa ndi feta m'nyengo yozizira, ndi katsitsumzukwa ndi mbuzi masika.
Ngati mukufuna kuchepetsa kuchuluka kwa kolesterolini mu njira iyi, tengerani mazira onse ndi mazira azungu. Mufuna azungu pa dzira lililonse. Mukhozanso kuika mazira awiri ndi mkaka wambiri wa chikho kapena mkaka wosakanizidwa wosasaka.
Pofuna kutulutsa mkaka, tisiyeni mbuzi.
Ngati mumakonda mazira anu ndi msuzi wotentha, imbani supuni mu dzira lopangidwa kapena mukatenge msuzi wanu womwe mumakonda kwambiri.
Ndimakondanso kukhala ndi zitsamba zatsopano, monga chives, anyezi wobiriwira, kapena parsley.
Malangizo Ophika ndi Kutumikira
Njira ina yosangalatsa ndiyo kutembenuza njirayi kuti ikhale ya mini-frittas yomwe imayikidwa mu tini ya mufini. Amakhala okonzeka kudya zakudya zopanda chofufumitsa kapena kusungunuka pakati pa njere yonse yachingelezi yachingelezi kapena mini-bagel kuti apange sandwich ya kadzutsa.
Pofuna kupanga, dulani dzira muzitsime zisanu ndi zitatu zokhala ndi mafuta, nyengo ndi mchere ndi tsabola, kenaka pukuta ndi mphanda. Agawani anyezi anyezi, tomato, ndi broccoli otsukidwa pakati pa zitsime ndikuphika mu uvuni wa digiri 350 kwa mphindi 20.
Kuti mukhale ndi chakudya chopatsa thanzi, perekani izi ndi chidutswa kapena magawo awiri a chotupa chambewu kapena Chinyama cha Chingerezi, mbali ya zipatso zatsopano, kapena kuwonjezera zigawo kapena magawo a mbatata zokoma kapena zoyera ku frittata.
Frittata imapanganso chakudya chamadzulo. Tumikirani ndi mkate wophika mkate kapena mbatata yokazinga ndi saladi yodzikongoletsera ndi kuvala mwamsanga mofanana ndi mandimu, maolivi, ndi supuni ya supuni ya mpiru kuti imulsify.
Frittata iyi imakhala masiku 5 ataphimbidwa m'firiji. Kutentha, kutenthetsedwa mu microwave kwa masekondi 30, kapena kutentha.