Nekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwemazuva ano zvakakosha chikamu chemangwanani, chisarudzo chekudya chakakodzera chinoita mutsauko wose A frittata inzira imwe nzira yekudyisa AM yako vazhinji kubva pane imwe pani. Uye kunyange zvazvo zvingaratidzika zvakafanana kune dzimwe mavharo evha, frittata ine niche yayo pachayo munyika yezai.
Iyi shanduro iri nyore kugadzirira, pamwe chete inoshandisa mazai vatsvene-pasina yolk inodikanwa! Zvakanakira mazai vatsvene ndeye bhonasi yakawedzerwa kune zvinonaka zvemutsara uyu wakanaka. Asingatauri, ma cherry marashi, sipinashi, uye broccoli inosimudzira frittata yako kuti iwedzere. Chinhu chimwe nechimwe chinowedzera chimwe chiyero chemavara, mavara, kunaka, uye michero kudiro.
Sidza pani yako uye rega kutarisa kwekudya kwemazuva ekutanga kuvepo! Iyo tambo uye mharidzo ichaita kuti munhu wese afarire kugara pasi patafura uye opinda mukati.
Zvamunoda
- 12 mazai mazai
- 1/2 mukombe cherry tomato (hafu)
- 1/2 mukombe yakanyungudutswa sipinashi (yakagadziriswa, yakasarudzwa, uye yakanyorova unyoro)
- 1 kapu duku broccoli florets
- 1 clove
- garlic (minced)
- 3 tablespoon fresh basil (yakagurwa)
- 1/2 mukombe Parmesan cheese (yakaderedzwa mafuta, yakagadzirwa)
- 1/4 teaspoon kosher munyu
- 1/4 teaspoon yakapwanyika mutsvuku
- 2 tablespoons pasi-fat fat sour cream
Nzira Yokuita Izvo
- Preheat frittata pan panopisa moto.
- Muchidimbu chemasvikiro, funganisa mazai vatsvene kusvika frothy.
- Wedzera cherry utamatisi, sipinashi, broccoli, garlic, 2 tablespoon basil, Parmesan, munyu, uye pepper.
- Wedzerai musanganiswa weii pani yefrittata uye gadzirai kwemaminitsi 3-4 kusvika mazai vatsvene vakatanga kumira kumativi ose.
- Kusunungura mazai evha ne rubber spatula.
- Flip pan uye gadzirira mamwe maawa 3-4 maminitsi kusvikira frittata yaisa uye ichibika.
- Dzoka kubva pan panopinda ndiro uye usasasa ne 1 sarasi yeTbsp yakasara.
- Shandisa frittata mucheka wedges uye udye ushamwari kana kutonhora kwemahombekiti nema dollops emuchero wakasviba kumusoro.
Cook's Note: Zvakakosha zvikuru kubvisa mhepo yose yakanyanyisa kubva sipinashi, sezvo iwe usingadi kudiridza frittata yako. Kunyange zvazvo tichishandisa mafuta mashoma emuoriki, uye zvishoma zvishoma, iyo yogiriki yechiGiriki inogona kushandiswa panzvimbo yayo. Bhija-kushanda frittatas mune muffin tin ye mini, zvokudya zvefriji-zvine ushamwari .
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 125 |
| Total Fat | 3 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 8 mg |
| Sodium | 359 mg |
| Carbohydrates | 12 g |
| Dietary Fiber | 2 g |
| Protein | 13 g |