A low-calorie spinach parmesan quiche ndeyezvaungangodaro uri kutsvaga kana uri kutsvaga chikafu chinonaka asi chiri nyore chekudya kwemanheru, kana kunyange kwekukurumidza uye nyore nyore kwemanheru kwemanheru.
Nenzira, chikafu chinogadzirwa nekoriori yakakura yakawanda yefurawa yakachena nemafuta, akazara namazai uye chezi, uye chinhu chose chinowanzova chekugadzirisa uye marori uye mafuta akatakurwa.
Ichi chinyorwa chema calorie chinokonzera mafuta akawanda uye makoriyori kubva mundiro uye zvimwe zvinotsiviwa. Panzvimbo pekoroori yakakonzerwa nematombo, zviponese nguva uye makoriyumu uchishandisa premade furu tortilla nokuda kwechitsiva cheiche. Zvadaro zvizadze neii uye musanganisi wekizi inoshandisa mazai ezai uye mazai vatsvene pamwe nesipinashi uye chikamu chema mozzarella nokuda kweshoko rakanyanyisa rinoshandiswa cheiche. Iyo yakawedzerwa parmesan cheese inongokwana kuti iwedzere ruvara kunze kwekuwedzera koriyo yehuwandu nehuwandu.
Zvamunoda
- 1 guru, burrito-sized tortilla
- 1/4 mukombe weiiii, yakavezwa zvakanaka
- 2 makapu atsva sipinashi, yakabvaruka
- 3
- mazai
- 3 mazai vatsvene
- 1 cup shredded part-skim mozzarella cheese (4 oz.)
- 1/4 mukombe shredded parmesan cheese (2 oz.)
- 1/2 mukombe mukaka wechipfu
- 1/4 tsp munyu
- dash pasi tsvuku tsvuku
Nzira Yokuita Izvo
- Preheat oven kusvika 375 ° F.
- Shandisa chipani chepayipi 9-inch uye kwete-stick cooking spray.
- Isai tortilla mukapeni yepee, muchivhara kumativi eti tortilla kumativi ose epamba yepee. Iyo tortilla haikwanisi kuumba zvakananga kuomiriro wepani yepee. Kuti ubatsire tortilla kuva zvishoma zvisinganyatsonzwisisiki, iise iyo pakati pemazere maviri emapiritsi ayo akambodzwa nemvura. Zvino isai tortilla mu microwave uye kupisa kwemaminitsi anenge 15. Iyo tortilla inofanirwa kunge yakave yakasununguka uye inogadziriswa.
- Shandisa chiyero-chema, chisina tsvimbo skillet pamusoro pepakati-yakanyanya kupisa. Shfeka pani nekubika kubika, uye gadzirai anyanisi kwemaminitsi 3-4, kusvikira vanyoro uye vachifamba. Wedzera sipinashi pane pani, uye gadzira kusvikira shaminashi inowedzera apo iwe unoramba uchiita kuti musanganiswa uite zvishoma nezvishoma.
- Muhombodo huru, gadzirai mazai pamwe chete, mazai mazai, jisi, mukaka, munyu, uye pepuru muchishandisa whisk wechina kusvika musanganiswa wacho wakanyatsobatanidzwa uye uri futi.
- Wedzerai musanganiswa wepinashikiti musanganiswa yei uye rambai muchirikurira pamwe chete.
- Dururirai musanganiswa wei mu tortilla shell.
- Bhii the quiche kwemaminitsi 35-40, kana kusvikira mazai akaiswa uye kumusoro ndekwevhu. Bvisa icho kubva muchoto, uye uchitendera kuti itonhorere kwemaminitsi 3-4 tisati taita uye tishandira.
Per Kushumira Makoriki 177
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 377 |
| Total Fat | 16 g |
| Saturated Fat | 8 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 130 mg |
| Sodium | 989 mg |
| Carbohydrates | 38 g |
| Dietary Fiber | 3 g |
| Protein | 20 g |