Asparagus, Mushroom, uye Tomato Frittata Recipe

Frittatas inofadza kudya-in-one-dish, uye iyi hainyadzisi. Sezvo yakatakirwa mushwa, mbatatisi, asperagus, uye tomato, unowana kuzadza zvizere nemiriwo. Mazai, bacon, uye Parmesan cheese inopa protein. Turkey Bhakoni inoshandiswa kuderedza makorikasi pasi, asi iwe unogona kutora bhizinesi yemasikati kana bhakoni yemiti, kana uchida. Rimwe kushandiswa kune 220 makoriyori chete, rinosiya nzvimbo kune rumwe rutivi rwezvibereko kuti rigutse zino rinotapira. Zvakanaka zvekudya kwekudya mangwanani, brunch, masikati kana kudya uye nekukurumidza kuita.

Zvamunoda

• 6 mazai
• 6 mazai vatsvene
• 1 ounce
• Parmesan cheese, yakagadzirwa shedded (inenge 1/2 mukombe)
• 1/2 teaspoon itsva yakasviba pasi
• pepper
• 1/2 kapu yakatswa
• basil mashizha
• 2 Tapepoons
• mafuta omuorivhi , kugoverwa kushandiswa
• 1 eiiiii, diced
• 6 mavara (3 ounces) turkey
• bhakoni , diced
• 2 makapu akachekwa
• 1 kapu (4 ounces) yakabikwa, yakatswa
• mbatata
• 1/2 pound
• katsvuku , yakagadzirirwa uye yakatemwa kuva 1-1 / 2-inch vipande
• 1 kapu cherry kana mazambiringa
• tomato

Nzira Yokuita Izvo

Preheat oven to 400 F. Gadzirai pamwe mazai, mazai vatsvene, Parmesan cheese, pepper, uye basil; kuchengetedza mufiriji kusvikira wagadzirira kushandisa.

Shandisai mupuni 1 mafuta omuorivhi mune 10-inch cast-iron skillet kana pan-oven-yakachengetedza pane pepakati-yakanyanya kupisa. Wedzerai onion uye kubika, kumutsa, kusvikira zvinyoro uye zvishoma zvendarama, maminetsi manomwe kusvika ku9.

Wedzera turkey bhakoni uye kubika, kunomutsa, kusvikira wakatsvaira, 4 kusvika kumaminitsi mashanu. Wedzera mushonga uye gadzira kusvikira wanyorova, maminetsi matatu kusvika ku4.

Wedzera mbatatisi, asperagus, uye tomate; gadzira mimwe maminetsi maviri kusvikira aspagashi inotanga kunyorera.

Wedzerai mafuta akasara ku skillet uye simbisai kuti mubatanidze nebhekoni nemiriwo. Wedzerai mazai ega uye tilt pani kuti pamwe yakagovera mazai. Ita kuti mazai atangotanga kuisa, 3 kusvika kumaminitsi mana. Tumira kuvevhisi uye gadzira kusvikira kumusoro zvisingasviki zvakasvibiswa uye mazai akaiswa zvakakwana, gumi nemaminitsi gumi nemaviri.

Bvisa kubva muvhenji uye rega kupora zvishoma. Dzvitsa mu 6 marita-akaenzana wedges. (Cherechedzo: Inogona kushumirwa inopisa kana kuti kutonhorera.)

Zvokudya zvinoenderana nekushanda: Makorori 220; Mafuta 13.7g (akagara 3.8g, mono 6.6g, gumi 2.2g); Cholesterol 202mg; Protein 16g; Carbohydrates 9g; Sugars 3g; Fiber 2g; RS 0.2g; Sodium 384 mg

Recipe Source: naEllen Kunes naFrances Largeman-Roth (Oxmoor House)
Yakanyorwa zvakare nemvumo yakanyorwa yakanyorwa.

Zvimwe Zvokudya Zvakafanana

• Frittata Ranchera Recipe
• Potato uye Caramelizedi Onion Frittata neGorgonzola Recipe
• Kumadokero kwePotato Frittata Recipe
• Swiss Salmon Omelet Recipe

Nutritional Guidelines (pakushanda)
Calories	260
Total Fat	13 g
Saturated Fat	4 g
Unsaturated Fat	6 g
Cholesterol	223 mg
Sodium	353 mg
Carbohydrates	18 g
Dietary Fiber	4 g
Protein	18 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)