Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 139
Amafutha - 9g
I-Carbs - 6g
Amaprotheni - 10g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-30
Izinkonzo 6 (1 uhlangothi ngalunye)
Cabanga ukuthi umatasa kakhulu ekuseni kakhulu ukuze uthole kwasekuseni okunempilo? Awuyena! Yenza i-frittata ngempelasonto futhi uyinqume ibe izingxenye zokushisa ngesonto elizayo.
I-Frittatas yindlela elula futhi enhle yokwengeza amaprotheni nemifino ohlelweni lwakho lokudla kwasekuseni. Zilula ukwenza futhi ungazenza ngezifiso ngemifino onayo.
Le-artichoke frittata iyinambitheka futhi igcwele fiber , folate, calcium, ne-iron ngenxa yesabelo esivulekile sesipinashi somntwana. Kugcwele futhi amaprotheni ukugcina ugcwele amahora. I-handful of cheese efafazweyo yenza le frittata inambitheke ngokukhethekile, kodwa empeleni iphansi e-sodium.
Izithako
- 1 ithisipuni yamafutha omnqumo
- 2 clove garlic, nengulube
- 1 (i-ounce) isikhwama sesipinashi somntwana
- 1 inkomishi izinhliziyo ze-artichoke ezihlukanisiwe, zivaliwe
- 1/4 indebe shredded ingxenye-skim mozzarella ushizi
- Amaqanda amakhulu ayisithupha
- 1/2 inkomishi ubisi lwe-skim
- 1/2 isipuni pepper omnyama
Ukulungiselela
- Ihhavini lokushisa ku-350F.
- Khipha amafutha ku-skillet e-oven-ephephile e-inch 12. Engeza i-garlic nesipinashi bese upheka kuze kufike isipinashi. Susa ekushiseni.
- Engeza izinhliziyo ze-artichoke bese ufafaza ushizi.
- Hlanganisa ndawonye amaqanda, ubisi kanye nopelepele. Thela ushizi.
- Bamba amaminithi angu-20 kuya kwangu-25 noma amaqanda abekwe phakathi. Susa kusuka kuhhavini bese upholile okungenani imizuzu emihlanu ngaphambi kokusika.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungasebenzisa noma yikuphi imifino kule frittata.
Amakhomikhali kanye ne-bell pepper kungaba yinto enhle kakhulu ehlanganisiwe ku-mix bese ekhishwa ngesipinashi.
Ungasebenzisa i-egg substitute noma amaqanda abamhlophe ngenxenye noma kuwo wonke amaqanda uma ukhetha. Lokhu kuzokwehlisa inani lamafutha kanye ne-cholesterol, kodwa futhi kunciphise izakhi ezibalulekile ezifana ne- choline .
Amathiphu wokupheka nokukhonza
In a pinch dinner? Ama-Frittatas enza ukudla okulula okulula, futhi!
Inani lesipinashi elisetshenzisiwe lizobonakala likhulu kakhulu ekuqaleni, kodwa lizohlehla uma lipheka.
Khonza le frittata nge-toast yokudla okusanhlamvu nesithelo ukuze uthole ukudla kwasekuseni okuphelele.