Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 172
Amafutha - 12g
I-Carbs - 6g
Amaprotheni - 12g
Isamba Isikhathi 25 iminithi
Prep 15 min , Cook 10 min
Izinkonzo 4
Uma unjengami nomshayeli omkhulu wokushaya inkinobho yokumangalisa, uyazi ukuthi ukwenza isidlo sasekuseni okunomsoco nokugcwalisa kungaba yinselele. Lungisa le frittata egcwele i-veggie ngempelasonto futhi ujabulele ucezu lwesidlo sasekuseni se-grab-and-go. Isisu sakho sizokubonga!
Izithako
- Amaqanda angu-8, ashaywa
- ¼ isipuni usawoti
- I-¼ isipuni esisha emnyama
- 1 isipuni esisodwa samafutha omnqumo angama-virgin
- ½ anyanisi ophuzi, ehlutshiwe futhi oqoshiwe
- 1 utamatisi omkhulu, oqoshiwe
- 2 izinkomishi floréli frozen efriziwe, ehlanjululwe
- 1 ushizi wehhashi
Ukulungiselela
- Hamba amaqanda kanye nosawoti kanye nepelepele esitsheni esikhulu kuze kuhlanganiswe kahle. Beka i-rack phakathi kwehhavini bese ulungisa kuqala i-broiler.
- Ukushisa amafutha omnqumo esikhwameni esikhulu, esine-ovenproof skillet ekushiseni okuphakathi. Engeza u-anyanisi uphinde uhambise kuze kube yilapho uhamba khona, cishe imizuzu emithathu. Hlanganisa utamatisi bese upheka kuze kube ngethenda, cishe imizuzu emibili. Faka ku-broccoli.
- Thela ngeqanda elishaywayo bese uhamba nxazonke uze uhlanganise i-pan ngokuphelele. Pheka i-frittata uze iqale ukusetha emaphethelweni, bese ufafaza phezulu ngetizi zezimbuzi. Beka i-frittata ngaphansi kwe-broiler ukupheka. Kufanele kuthathe umzuzu nje futhi ugcine iso elikude ukuze uqinisekise ukuthi alishisi.
- Ngesandla esenziwe nge-ovini, susa ehhavini, vumela ukupholisa kancane, bese uguqula ipuleti yokukhonza, Sika zibe iziqephu ezine bese ukhonza noma ubeka efrijini kuze kube yilapho usulungele ukudla.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ngiyakuthanda ukwenza ama-frittatas njengendlela yokudla kwasekuseni elula futhi ewanelisayo kulo nyaka bese ngishintsha izinto ngokusekelwe kulokho imifino isesikhathini. Zama utamatisi we-heirloom, i-basil, ne-mozzarella ehlobo, i-kale ne-cheddar ekwindla, i-cauliflower kanye ne-feta ebusika, kanye noshizi lwe-asparagusi kanye neyombuzi entwasahlobo.
Uma ungathanda ukunciphisa inani le-cholesterol kule recipe, faka amanye amaqanda onke ngamaqanda abamhlophe. Uzodinga abamhlophe kuwo wonke amaqanda. Ungaphinda uthathe amaqanda ama-2 nge-½ ubisi lwamakhekhe noma ubisi obungasetshenziselwa uketshezi olungenasithelo.
Ukwenza lokhu kutholakale ngobisi, shiya nje ushizi wezimbuzi.
Uma uthanda amaqanda akho nge-sauce eshisayo, gqugquzela isipuni ku-egg eshaywayo noma uphuze ngokukhululekile nge-sauce oyikhonzile oyithandayo ukuze uyisebenze.
Ngiphinde ngikuthande ukugcwala ama-herbs fresh, njenge-chives, anyanisi oluhlaza, noma i-parsley.
Amathiphu wokupheka nokukhonza
Enye indlela ejabulisayo ukuvula le recipe zibe ama-frittatas abhaka ku-tin muffin. Ziphelele ukudla okulula noma zihlanjululwe phakathi kwe-muffin yesiNgisi noma okusanhlamvu esincane ukuze kwenziwe isangweji sasekuseni.
Ukwenza, qhaqha iqanda zibe emithonjeni engu-8 ehlanjululwe ngamafutha, inkathi ngosawoti kanye nopelepele, bese ubhaqa ngefoloko. Hlukanisa u-anyanisi oqoshiwe, utamatisi, kanye ne-broccoli ehlanjululwe emkhatsini wemithombo bese ubhaka kuhhavini ye-350 degree imizuzu engaba ngu-20.
Ukuze uhlanganise nokudla okunama-carbs enempilo ngalokhu kudla, sebenzisa lokhu ngesigca noma ezimbili zezinhlamvu zokugcoba ezigcwele okusanhlamvu noma zesiNgisi, uhlangothi lwezithelo ezintsha, noma wengeze ama-cubes noma izigaxa zamazambane amnandi noma amazambane amhlophe ku-frittata.
Le frittata nayo yenza isidlo esiphundu. Khonza ngesinkwa sokusanhlamvu esiphelele noma amazambane osikiwe kanye nesaladi ehlangothini egqoke ukugqoka okusheshayo izingxenye ezilinganayo ilamula lemonti, amafutha omnqumo, kanye nesipuni lesipuni sesinaphi ukuze u-emulsify.
Le frittata izohlala izinsuku ezingu-5 ezihlanganiswe esiqandisini. Khonza efudumele, uphinde uvuselele emayinini ye-microwave imizuzwana engu-30, noma ekamelweni lokushisa.