Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 543
Amafutha - 38g
I-Carbs - 14g
Amaprotheni - 36g
Isikhathi esiphelele 45 iminithi
Lungisa amaminithi angu-25 , Pheka iminithi engu-20
Izinkonzo 4 (1/4 ze-frittata)
Le frittata ingaba yimuphi ukudla. Ngiyakuthanda ukuba ngidle ukudla okusheshayo futhi udle okusele kwasekuseni kanye / noma kwasemini. Kungenziwa nganoma yiluphi uhlobo lwe-pizza fixings oyifunayo.
Izithako
- Amaqanda angama-12 aphakathi
- 2 wezipuni amanzi
- 3 wezipuni amafutha omnqumo
- 2 medium pepper green bell (oqoshiwe)
- Ama-ounces amakhowe ayi-8 (aqotshiwe)
- 1/4 indebe pepperoni tincetu (oqoshiwe)
- 2 amathisipuni oregano
- 4 i-clove garlic (i-minced)
- Ama-ounces angama-8 ama-mozzarella ushizi (ama-shredded)
- 1 indebe ephansi-sodium engenampheme pasta sauce
Ukulungiselela
1. Geza amafutha emkhunjini omkhulu we-ovenproof skillet.
2. Phakamisa pepper oluhlaza, amakhowe, kanye ne-pepperoni imizuzu engaba ngu-5. Engeza i-garlic bese upheka ngomunye umzuzu. Engeza u-oregano, usawoti kanye nopelepele. Faka kahle.
3. Amaqanda ama-whisk ne-liquid ndawonye. Engeza usawoti owengeziwe noshukela. Engeza ingxube kuya epanini.
4. Hlanganisa ingxube yeqanda njengoba ipheka, ngakho-ke "ama-curds" asephekwe asatshalaliswa kuwo wonke. Emaminithini angaba ngu-2-3, kufanele kube "nomzimba" okwanele ukuthambisa elinye i-pasta sauce phezulu.
Yenza kanjalo, bese ufaka ushizi.
5. Beka i-frittata ngaphansi kwe-broiler ukuze ibhontshe phezulu. Ngalesi sikhathi, amaqanda kufanele aphekwe. Hlola. Uma kungenjalo, vula i-ovini phansi kube ngu-300 bese uyinika imizuzu embalwa ngaphezulu.