Ini ndiri muzere pa spiralizing mode, kuedza kunze kweboka rezvinyorwa zvakasiyana. Ramba uchitarisa ivo vanofarira mazamu! Iyo inonakidza zvikuru, uye iyi chikafu chaiva chikonzero chekuti ndichangotanga kuedza kokutanga, uye ndichizvibvunza ini, chii chandingaita neyo motley inobatsira ye spiralized veggies? Frittata! Sezvakaita omelet, kungozadza chete kunogoverwa mukati rose, uye kunodzwa mumadhari kana zvikwata kuti ushumire.
Nemhaka yokuti miriwo inosanganiswa mazai, inofanirwa kuiswa kunze kusvikira ichingova nyoro, uye mune zvakaitika pamatekhata, izvi zvinoreva kuti vanopwanya zvishoma. Izvo hazvo hazvibvunzi kuti ndezvipi kana kuti zvishoma sei zvidimbu izvi, kubvira apo frittata inodonhedzwa ku wedges, miriwo inotemwa zvakare. Ini ndaitamba-svetana nemasikisi akasiyana, uye zvakanaka chaizvo chero mapepa aunoshandisa mumutsara uyu unoshanduka-unongopedza zvose kusvikira zviri dente .
Iwe unogona kushandisa chero miriwo iwe iwe nevana vako kufarira, iyi inongova purogiramu yekutanga, kunyange zvazvo mimwe mimwe miriwo yakasimba inogona kushandiswa. Kana iwe usina mudzimu wemhepo, iwe unogona kudzvara miriwo - inogona kutarisa kunge yakanaka asi inenge ichiri kunakidza. Nokuda kwebruti yebrunch, ita izvi ne pasta saladhi , hari huru yemuviri wekerere , uye chingwa chinokonzera, uye zvichida girasi reruzha , uye iwe uchava nekafura yakawanda uye yakawanda.
Zvamunoda
- 2 teaspoons mafuta yemafuta
- 1 onion, yakasvibiswa
- ½ mbatata yakanaka, yakasvibiswa
- 1 mbatata tsvuku, yakasvibiswa
- Munyu uye pepper kuti toravira
- ½ midzi zucchini, yakasvibiswa
- ½ cup cupred cabbage
- 8 mazai makuru
Nzira Yokuita Izvo
- Preheat the broiler, ine rack yakaiswa inenge 4 masendimita kubva pamoto wekupisa.
- Muchidimbu (10-inch) broiler-proof skillet kupisa mafuta pamusoro pemhepo inopisa. Wedzerai onion, mbatata, uye mbatata tsvuku, nguva nemunyu uye pepper, uye kubika, zvichiita kuti mimwe miriwo itange kuva nyoro, inenge maminitsi masere. Wedzera zucchini uye kabichi uye songa kwemaminitsi anenge matanhatu, kusvikira zvose zvanyorova.
- Munguva iyi, muvharo remasipiresi, whisk mazai, uye nguva nemunyu uye pepper. Dururirai mazai mupani, uye simbisai kuti mubatanidze zvinhu zvose zvakafanana. Deredza kupisa kusvika pakati-pasi uye kubika kusvikira pasi yakanyatsogadziriswa, asi iyo yepamusoro ichiri kumhanya. Isai skillet pasi pejeri. Bira kusvikira frittata yakanyatsosarudzwa , 2 kusvika kumaminitsi mana. Bvisa kubva muchoto uye rega ugare kweminiti kana maviri (tarisa mubati wepani!), Zvino ushande mumadhari. Kusuruvara kukuru, muimba yemukati kana kutonhora.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 148 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 151 mg |
| Sodium | 123 mg |
| Carbohydrates | 17 g |
| Dietary Fiber | 3 g |
| Protein | 7 g |