I-Chard ne-Mushroom Quiche Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 182

Amafutha - 10g

I-Carbs - 11g

Amaprotheni - 11g

Ingqikithi Isikhathi esingama-90
Prep 45 min , Pheka iminithi engu-45
Izinkonzo 6

I-Chard iyinketho engaphansi kokunakwa kodwa enempilo kunoma yisiphi isidlo lapho isipinashi isetshenziswa ngaso sonke isikhathi. Le quiche enempilo, enhle kakhulu ingadliwa nganoma yisiphi isikhathi sosuku. Yenzele ukudla kwasekuseni bese ufudumise okusele izinsuku zokuphumula zesonto. Utamatisi omisiwe, okuyi-FODMAP ephansi ezinxenyeni ezincane, engeza i-sweet tart sweet tart ukunambitheka ngaphandle kokuphuza i-quiche.

Izithako

• Izinkomishi ezi-3 ½ ezinamazambane afriziwe amaqhwa
• 2 i- tomate eyomile yelanga elomile
• Izindebe ezine ze-Swiss chard, iziqu nezimbambo zisusiwe
• 1 inkomishi abilayo amanzi, ihlukaniswe
• Amaqanda amane amakhulu
• ¾ ubisi lwe-lactose
• I-¼ indebe igcobe ama-chives ahlanzekile
• ½ isipuni basil omisiwe
• 1/16 ithisipuni yomhlabathi sage noma u-½ ithisipuni ekhishwe amaqabunga omile omisiwe
• ¼ isipuni usawoti
• 1/8 isipunipele pepper emhlabathini omusha
• I-1/3 indebe yamakhowe aqoshiwe, ahlanza
• I-1 inkomishi igwetshiwe iCheddar ushizi

Ukulungiselela

1. Hlangisa i-oven ukuya ku-425F. Gcoba kakhulu i-pan yepayipi ngamasentimitha angu-9 x 1 ¼ amasentimitha ubude.
2. Esikhathini esiphakathi, isitsha esilondekile se-microwave, amazambane ashubile ngamandla wamaphesenti angu-50 noma umjikelezo we-defrost, kuze kube yilapho ishawulwa kodwa epholile (ama-shreds ambalwa afriziwe kahle). Ngaphandle kwalokho, faka ubhontshisi obufriziwe obunqamukile esitsheni bese ubhaqa ebusuku kusiqandisini.
3. Beka uhlaka oluphindwe kabili lwamathawula wephepha amashidi amaningana ebanzi endaweni yomsebenzi. Spread amazambane ngendwangu encane. Phezulu ngamathawula amaningi wephepha bese ucindezela phansi ukuze ukhiphe amanzi. Amazambane azokwehliswa zibe yizinkomishi ezimbili. Amathawula wephepha wokugcina ukuze asetshenziselwe ukumelela umdwebo ophekiwe.

1. Cindezela amazambane ngaphezulu bese uphahla izinhlangothi zepani likapayi emgqeni. Hlanganisa amazambane nge-baking spray noma ngokusheshiza ngamafutha. Bhaka emgodleni ophakathi kwehhavini bese ubhaka kuze kube yilapho amazambane anesundu esibhakabhaka esiphakathi komngcele ophezulu, imizuzu engu-15 ukuya kwangu-20. Susa kusuka kuhhavini.
2. Vula i-ovini phansi ku-400F.
3. Ngenkathi i-crust iyabhaka, esitsheni esincane, cwilisa utamatisi omisiwe welanga ngosuku lwe-1/2 indebe yamanzi abilayo kuze kube yimpumelelo, imizuzu engaba ngu-10. Hlanganisa futhi nquma kahle.
4. Faka epanini elingu-1 noma lama-2 we-lid, uvuselele ndawonye i-Swiss chard kanye namanzi asele ½ indebe. Gcoba bese ubumba phezu komlilo ophakathi, ugqugquzela ngezikhathi ezithile, kuze kube yilapho amaqabunga ephihliwe futhi elula, imizuzu engu-4 kuya kwemihlanu.
5. Sebenzisa isipuni slotted ukususa amaqabunga, ushiye umsele ngemuva, futhi uvumele ukuba bathole kancane. Faka amaqabunga enqwaba emgodini, gcoba amathawula asemaphepheni afanayo asetshenziselwa amazambane bese ucindezela ukususa amanzi angaphezulu. Gweba kahle i-chard ukwenza inkomishi ½.

1. Esikhathini esiphakathi, hlanganisa ndawonye amaqanda nobisi. Faka ama-chives, i-basil, i-sage, usawoti kanye nomnyama omnyama. Spread chard, amakhowe, ushizi, kanye no-utamatisi oqoshiwe oqoshiwe ngokulinganayo phezu kwe-baked crated partially. Thela ingxube yeqanda phezulu, ugcwalise umgqomo. Kungase ihambe ngaphezu kwemiphetho ye-potato crust.
2. Bhaka kuze kube yilapho isihloko se-quiche sinombala ojulile wegolide nxazonke emaphethelweni futhi i-quiche iphawula kancane phakathi, imizuzu engu-20 kuya kwangu-25.

Ukuhlukahluka Kwesithako kanye Nokusekela

Uma i-chard ingatholakali, sebenzisa isipinashi somntwana noma imifino ye-beet esikhundleni salokho.

Shintsha i-Cheddar ngeSwitzerland ushizi, i-Gouda, noma enye ishizi elidala.

I-one-yesine indebe entsha eqoshiwe ingasetshenziswa endaweni ye-basil eyomile kanye ne-sage.

Namathela kumatamatisi akheniwe, njengoba ephansi kuma-FODMAP kunamahloni.

Amathiphu wokupheka nokukhonza

I-chard eqoshiwe ifaka kanye nezimbambo zinganakwa ezitsheni, noma ziphekwe kanye nezinhlamvu ezigcwele. Noma ususa emafutheni omnqumo ukuze uthole ukunambitheka nokuthungwa kwebhokisi le-bok choy.