I-Frittatas kulula ukwenza, i-protein-packed, ne-carb ephansi ngokwemvelo
I-frittata iyi-protein egcwele amaprotheni, egcwalisa, futhi enomsoco wase-Italian futhi i-carb ephansi ngokwemvelo. Mhlawumbe izinto ezinhle kakhulu nge-frittatas yilapho zilula ukubetha futhi zisebenza kangako.
Izithako zokugcwalisa i-Frittata zingaphekwa esikhwameni sokudla ngaphambi kokuba ungeze amaqanda ashaywa, okwenza kube nokudla okukodwa kanye nokuhlanza okusheshayo. Iqanda ngalinye linamagremu angaphansi kwesigamu sama-carbohydrate futhi izithako eziningi zokugcwalisa zihlanganisa inyama nama-veggies, okuyi-carb ephansi.
Konke lokhu kwenza i-frittata ibe isidlo sasekuseni esikhulu, isidlo sakusihlwa esiphundu esiphundu, noma inketho yokudla isidlo seviki elula okungavimbele ukudla kwakho.
Ukwakha I-Frittata Yakho
Yini eyenza ama-frittatas ahluke kunezinye izitsha zeqanda , njenge-omelets, ukuthi ziphekwe kwi-stovetop esikhwameni esiphephile se-ovini kuze kubekwe imiphetho yangaphandle. Isitsha siphelile kuhhavini. Futhi, i-frittatas ayidingi ikhono nokusebenza okudingayo ukuze uthole i-omelet kahle ngoba ukugcwaliswa kuhlanganiswe ngqo kunokuba kufakwe ngaphakathi kwamaqanda.
I-frittata empeleni ifana ne-quiche kodwa ngaphandle kwe-crust. Ama-Frittatas akhonzwa emaceleni futhi ayathuthwa kalula. E-Italy, kuvamile ukuthatha umgudu wokusebenza emini. Uma wenza i-frittata enkulu nge-skillet eyi-12 intshi, ungaba nokudla okwanele.
Ukwenza i-frittata, uzodinga:
- I-skillet ye-oven-proof skillet, okungenani ama-intshi angu-12. Ama-skirts ase-Cast iron asebenza kahle ama-frittatas. Uzodinga futhi i-spatula engamelana nokushisa, njengama-silicone, kanye ne-broiler. Uma ungenayo inketho ye-broiler, ungayifaka kuhhavini ngokushisa okukhulu.
- Amaqanda ayishumi nambili asebenza kangcono ku-frittata enamandla e-skillet eyi-12 intshi. Sebenzisa amaqanda ambalwa nge-frittata encane noma uma usebenzisa i-skillet encane.
- Ukhetha amaprotheni ukugcwalisa njengo ham, ubhekeni, inkukhu noma i-turkey. Ungasebenzisa futhi imithombo yamaprotheni yemifino njengobhontshisi noma i-quinoa, noma kunjalo, lokho kuzophakamisa inani le-carb.
- Imifino enjengesipinashi, i-avocado, amakhowe, utamatisi, i-pepper, i-asparagusi, nanoma yikuphi okuthandayo.
- Izinketho ezincane zokuzikhethela ezinjengembuzi, i-mozzarella, noma olunye uhlobo ushizi, kanye namakhambi.
Kodwa empeleni, uma kuziwa ezingxenyeni ozikhethayo, ukuphela komkhawulo kungumcabango wakho nokuthi yini ekhishini lakho. Yindlela ephelele yokusebenzisa ukudla okusele kanye nesidlo esihle kakhulu ukuze usebenzise ama-veggies akho.
Ngesikhathi i-frittatas yesitayela sasekuseni ijwayelekile, cabanga ngamanye ama-toppings. Ngokwesibonelo, lokhu iresiphi ye-pizza frittata ihlanganisa konke okukuhle nge-pizza langempela futhi kuphelele ekudleni.
Indlela Yokupheka I-Fluffy Frittata
- Lungisa i-oven phezulu-nge-skillet ye-ovenproof kuso, ufuna phezulu kwe-skillet ibe ngamasentimitha angu-4 kuya kwangu-6 ukusuka ku-broiler. Vula i-broiler.
- Faka i-skillet esitofu bese ufaka isipuni 1 samafutha. Engeza noma yimaphi imifino eluhlaza noma inyama oyifunayo ku-frittata yakho bese uyisusa kuze kube sekugcineni. Engeza noma yikuphi amakhambi, izinongo, nosawoti oyifisayo.
- Engeza noma yiziphi izithako eziphekwe ngaphambilini eziphekiwe bese uzifudumeza.
- Esikhathini esikhulu, amaqanda ama-whisk ngosawoti, pepper, amakhambi, kanye namaspuni amathathu emanzini, ubisi noma ubisi olungabisi ubisi, uhhafu nengxenye noma ukhilimu. (Ingxenye nengxenye kuthiwa ukukhiqiza imiphumela emihle kakhulu.) Uma usebenzisa ushizi, engeza cishe uhhafu emaqanda (noma ungayilondoloza yonke into phezulu). Engeza ingxube yeqanda kwi-skillet nge-toppings yakho.
- Ngomlilo ophakathi, pheka amaqanda cishe imizuzu emibili, uhlahlele izinhlangothi nangaphansi nge-spatula yakho engagange ukushisa. Lapho amaqanda ephekwe kakhulu kodwa emanzi kakhulu, yeka ukuqhuma. Ufuna ukubona iqanda eliphekwe lihlakazekile kulo lonke, kodwa iqanda elimanzi liphakathi.
- Qhubeka ukupheka esitofu ngomunye umzuzu ukuze isethi yangaphansi.
- Fafaza lonke ushizi phezulu. Faka i-skillet ngaphansi kwe-broiler. Ukuqapha ngokucophelela ngenkathi ubhontshisi obuphezulu. Lokhu kuzothatha imizuzu emibili kuya kwezingu-4, kodwa kuvele kwenzeke ngokuzumayo uma iqala.
- Susa i-skillet kusuka kuhhavini; qiniseka ukuthi usebenzisa i-oven mitt noma umnikazi wembiza. Kungenxa yokuthi isibambo sasihle uma sisisebenzisa esitofu asisho ukuthi sizohlala sipholile kuhhavini.
- Vumela i-frittata ihlale imizuzu engaba ngu-5 ukuqedela ukupheka phakathi. Sika emaceleni bese ukhonza.
Ama-wedritta ama-Frittata aphelile kahle. Kulula ngokuphelele ngaphambi kokugoqa nokuqhwa.
Izwi elivela
Uma uqaphela ukuthi i-frittatas elula ukupheka, lokhu isidlo kungaba kalula ukudla okuyisisekelo esincane. Zithokozise ukudala izindlela zakho zokupheka futhi ujabulele ukudla okungenacala ongenacala futhi okujabulisayo ngobusuku bakho obubi kakhulu.