Broccoli Wosavuta ndi Kolifulawa Frittata

Anthu ambiri ali ndi mazira ndi tchizi m'firiji, zomwe zimakhala zofunikira kwambiri kwa broccoli mosavuta komanso kolifulawa frittata.

Kusakaniza kwa kolifulawa, broccoli, anyezi, ndi adyo, zophikidwa mpaka tsitsi mu frittata yomwe ili ndi matani a tchizi ndi yodabwitsa.

Simukuyenera kuwonjezera pasitala yotsala ngati simukufuna. Chinsinsichi chakwanira popanda icho. Koma izo zimawonjezera chidwi ndipo ndi njira yabwino yogwiritsira ntchito zotsalira.

Frittatas si kokha kadzutsa, amapanga brunch, masana, kapena chakudya chamadzulo, kapena usiku watha. Zonse zomwe mukufunikira kutumikira ndi mbale iyi ndi saladi wobiriwira kapena saladi ya zipatso ndi galasi la vinyo woyera. Chakudya chokoma, chabwino cha brownie, kapena ayisikilimu yokhala ndi msuzi wa msuzi angakhale wangwiro.

Chimene Mufuna

• Supuni 2 batala
• Supuni 3 mafuta a maolivi
• Anyezi 1 (odulidwa)
• 3 cloves adyo (minced)
• 1 1/2 makapu broccoli florets (ang'onoang'ono)
• 1 1/2 makapu kolifulawa florets (yaing'ono)
• 1 chikho chophika
• pasta
• 13 mazira akuluakulu (omenyedwa)
• 1/2 supuni ya supuni youma
• thyme masamba
• Mchere ndi tsabola kuti mulawe
• 1 chikho
• sungani tchizi (grated)
• 1/4 chikho Parmesan tchizi (grated)

Momwe Mungapangire Izo

1. Puloteni yotchedwa ovenproof skillet, yosungunuka mafuta ndi mafuta a maolivi chifukwa cha kutentha kwakukulu.
2. Onjezani anyezi, adyo, broccoli, ndi kolifulawa. Kuphika pa sing'anga kutentha, kuyambitsa nthawi zina kutentha kwa spatula mpaka ndiwo zamasamba. Kenaka onjezerani supuni 2 madzi pa skillet, chivundikiro, ndi nthunzi kwa mphindi ziwiri, pomwe masamba akuyenera kukhala achifundo.
3. Konzani pasitala pamwamba pa ndiwo zamasamba. Thirani mazira pamwamba pa zonse ndikuwaza ndi thyme, mchere, ndi tsabola.

1. Ikani frittata, mutenge m'mphepete mwamsanga kuti musalowe dzira losasunthika pansi ndikugwedeza spatula pakati pa frittata kotero dzira likhoza kuyenda pansi ndi kuphika wogawana mpaka pansi sichimawoneka bwino ndipo frittata ili pafupi. Gwiritsani ntchito poto nthawi zina kuti frittata isamamatire.
2. Kutenthetsa broiler. Ikani frittata pansi pa broiler, pafupifupi masentimita 6 kuchokera ku chitsime, ndipo perekani kwa mphindi 4 mpaka 8 kapena mpaka mpaka osakaniza dzira. Chotsani skillet ku uvuni.
3. Fukani frittata ndi mitundu yonse ya tchizi. Ikani izo pansi pa broiler. Sungani maminiti 3 mpaka 6 motalikirapo, nthawi zina mutengeke skillet kuti mupange wofanana mpaka tchizi usungunuke ndikuyamba kufiira.
4. Dulani frittata mu wedges ndipo mutumikire mwamsanga.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	381
Mafuta Onse	22 g
Mafuta okhuta	9 g
Mafuta Osatchulidwa	9 g
Cholesterol	179 mg
Sodium	392 mg
Zakudya	30 g
Matenda a Zakudya	3 g
Mapuloteni	18 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)