I-Veggie ne-Goat Cheese Frittata enomlilo

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 110

Amafutha - 7g

I-Carbs - 5g

Amaprotheni - 7g

Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-30
Izinkonzo 6

Imidwebo eminingi kule recipe frittata inikeza isiqalo esiqhakazile ekuseni yakho-noma i-pick-me-up enhle ngesikhathi semini noma isidlo sakusihlwa. I-Frittatas inokuzithokozisa ngokwanele ukujabulela nganoma isiphi isikhathi emini, noma ishisa noma ekamelweni lokushisa. Uma kuphekwe izithako ezifanele, zibuye zigcwalise ngokwanele ukuba zidla ngokugcwele.

Kule nguqulo, siqala ukugcoba ama-veggies nama-classic ase-Italy. Ukwenza kanjalo kuveza ukunambitheka kwabo nemvelo. Uma uhlanganiswe namaqanda kanye ne-crumbled feta, uzophela ngomkhiqizo ocolile futhi odla inyama (i-baby bellas iyinhlanganisela enhle ku-dish), okuyinto enhle uma uzwa ukushona kwenhliziyo futhi ngokuvamile uyenqaba ukukhetha okunezinhlayiya eziphezulu.

Izithako

• 1/2 i-zucchini ephakathi, eqoshwe ngezicucu eziphakathi
• 1/2 indebe ezincane ze-broccoli florets
• 1 isanqante esiphakathi, eqoshwe ezincekeni ezincane
• 1/2 amazambane amazambane amancane, aqoshwe ngezicucu ezincane
• 1/2 indebe baby bella amakhowe, lisikiwe
• 1 ithisipuni basil
• 1/2 i-Thyme ye-teaspoon
• 1 ithisipuni oregano
• 1/4 ithisipuni usawoti
• 1 isipuni samafutha omnqumo
• Amaqanda amane amakhulu
• 1/8 isipuni turmeric
• 1/4 inkomishi ushizi wezimbuzi, ukhonjiswe

Ukulungiselela

1. Hlangisa i-oven ukuya ku-350F.
2. Yengeza yonke imifino eqoshiwe ku-pan-cake ye-9-inch cake pan bese uphonsa nge-basil, thyme, oregano, usawoti, namafutha omnqumo. Ukugcoba imizuzu engaba ngu-15 kuya kwezingu-20, kuze kube yilapho i-sweet potato kanye ne-izaqathe ithambile.
3. Phakathi naleso sikhathi, esitsheni esincane siphuza ndawonye amaqanda, ama-turmeric, nama-crumbled cheese.
4. Susa imifino kusuka kuhhavini bese usebenzisa i-spoon ukusabalalisa ngokulinganayo kulo lonke i-pan.

1. Thela ingxube yeqanda phezu kwemifino bese upheka eminye imizuzu emihlanu kuya kwezingu-10, kuze kubekwe amaqanda.
2. Susa kusuka kuhhavini bese uvumela ukupholisa. Slice bese ukhonza!

Ukuhlukahluka Kwesithako kanye Nokusekela

Noma yikuphi ukuhlanganiswa kwemifino kuzosebenza kule frittata, funa izintandokazi zakho. Ngokuvamile, iningi lemifino liyi-friendly-friendly ngaphandle kwepelepele (ngokuvamile eluhlaza), i-garlic, utamatisi, no-anyanisi. Ukhukhamba lungase futhi kubangele ukuqubuka kwenhliziyo kwezinye.

Amathiphu wokupheka nokukhonza

Ungayishaya i-pan yale frittata futhi ugcine efrijini, esitsheni esiqinile, ngezinsuku ezimbalwa zokudla okusheshayo kokuthatha kanye nokuhamba. Ukuze uthole isidlo sasemini noma isidlo sakusihlwa, sebenzela eceleni kwesaladi noma ucezu lwesinkwa sonke sikakolweni ukuze udle ukudla.

Uzoqaphela ukuthi le recipe ibiza izingxenye ezincane zemifino. Ukuze unciphise udoti lokudla, hamba phambili bese ugosa noma yikuphi okusele ongase ube nawo kanye nemali oyisebenzisela i-frittata. Ngaphambi kokungeza amaqanda, bawabeke eceleni, uwagcine, futhi ujabulele njengezinhlangothi zokudla okunye phakathi nesonto.