Vegetable Frittata inoita zvinoshamisa-zvinokurumidza, zvinonaka zvekudya kwemanheru izvo zvinoitika zvakare kuti zvine utano zvakare. Icho chingave chisingave chikafu chekuBrithani chekare asi ndicho chakanyanya-chinodiwa pano.
Chii chisingadi kuda seFrittata inogona kudyiwa inopisa nemuti wechiri, kana yakasara kunotonhorera uye inoita bhokisi rakakura rebhokisi rekudya kana kuti rakatswa nokuda kwepikiniki nemapato.
IFrittata pamwe chete inoshandiswa. Iwe unogona kutamba nezviri mukati mako sezvaunoda kuti ubudise vana vako kana kuti zvido zvevana uye uite chikafu chikuru munhu wose achada.
Zvamunoda
- 2 tablespoon inowedzera mhandara mafuta omuorivhi
- 1 anyezi ediki, akachekwa uye akachekwa zvakanatswa
- 2
- garlic cloves, peeled uye minced
- 250g (9 oz) yakavhenganiswa, yakatswa, yakagadzirwa nemiriwo yeunosarudza **
- 1 mukombe Cavolo Nero kana mutambo kabichi, shredded
- 6 mazai makuru, asina kurohwa
- 1 tablespoon flat leaf parsley, yakagadzirwa zvakanaka
- 125g (4 oz) 1 soft goats 'cheese, yakagumburwa
Nzira Yokuita Izvo
- Shandisai mupuni 1 wemiorivhi mu 23cm (kusvika) frying pani uye kubika anononi pamhepo yakadzika kwemaminitsi mashanu kusvika zvishoma. Chenjerera kuti usapisa. Wedzerai garlic, simbisai, saka wedzera mabikira akabikwa uye kabichi. Ita zvemamwe 2 mins.
- Nyaya mazai akarohwa nekwakaputika kwepepuru yakasviba uye munyu muto pamugumo wokupedzisira (kuwedzera munyu pamberi pemazuva ano kunogona kuita kuti frittata iome). Ipai mazai zvakanaka.
- Ipa mazai akarovewa mumimuva yakabikwa muzinga rinopisa uye simbisa. Wedzera parsley uye fambisa zvakanaka.
- Dzorera kupisa pasi kusvika pasi uye kubika kusvikira mativi uye nzvimbo ye omelette isingatauri. Dzorera frittata pamusoro peketani huru, wozodzokera kunzvimbo yekupisa nechose chisina kubviswa pasi.
- Fukisa mbudzi chese uye ubike kweminiti maminitsi mashanu kana kusvika frittata iri yendarama uye yakasimba. Zvimwe unogona kutumira frittata kune pasi pe grill uye kubika kwemaminitsi gumi. Zvakare kusvikira ndarama yakaonda
- Bvisa kubva pakupisa, uye uende kunotonhora zvishoma. Dzvitsa ku wedges uye ushumire nehodhi yakasvibirira.
Notes:
** KwaFrittata unogona kushandisa mimwe miriwo yakagadzirwa iwe unofanirwa kupa kana kushandisa iyo inoita kuti ive zvinoshamisa kushandiswa kudya. Favorites inotonhorera mazamu, mapepiti, courgettes (zucchini), uye mashizha ane shredded. Iwe hauna zvishoma pane zvaunogona kugadzira chete nemafungiro ako. Ichi ndicho chikonzero ichi Frittata inoda zvikuru.
The Frittata iri mutauro weItaly (inopa zita racho) asi inoshandura zvakananga kune chero chikafu sezvo iri nzira yakanakisisa yekushandisa mashizha akasara. Iva seunopinza sezvaunofarira. MuBritain, zvakasara zveSvondo Roast zvinowanzoitwa Bubble uye Squeak. Wadii kupa Frittata aenda panzvimbo panzvimbo?
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 259 |
| Total Fat | 13 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 226 mg |
| Sodium | 222 mg |
| Carbohydrates | 22 g |
| Dietary Fiber | 3 g |
| Protein | 15 g |