Kudya chakudya cham'mawa kukhala gawo lofunika kwambiri mmawa, kusankha kwabwino kwa chakudya kumapangitsa kusiyana konse. Frittata ndi njira yina yoperekera chakudya cha anthu anu ku poto. Ndipo ngakhale zikhoza kuwoneka ngati zofanana ndi mbale zina za dzira, frittata imakhala ndi nthiti yomwe imakhala nayo padziko lonse.
Bukuli ndi losavuta kukonzekera, komanso limagwiritsa ntchito azungu azungu-palibe yolk yofunikira! Mapindu a dzira azungu ndi bonasi yowonjezera ku zokoma za zokongoletsera izi. Popanda kutchulidwa, tomato yamatcheri, sipinachi, ndi broccoli zimalimbikitsa frittata kuti ikhale yambiri. Zosakaniza zonse zimapanga mtundu wina, mtundu, kukoma, ndi zakudya ku mbale.
Sungani poto yanu ndipo muwonetseni zisudzo zakudya cham'mawa ziyambire! Kukoma ndi kuwonetserako kudzakhala kuti aliyense akusangalala kukhala pansi kuzungulira tebulo ndi kukumba.
Chimene Mufuna
- Oyera azungu
- 1/2 chikho cha tomato (hafu)
- 1/2 chikho cha sipinachi yaiwisi (thawed, akanadulidwa, ndi kuthiridwa chinyezi)
- 1 chikho chaching'ono cha broccoli florets
- 1 clove
- adyo (minced)
- Supuni yachitatu yatsopano (yodulidwa)
- 1/2 kapu Parmesan tchizi (kuchepetsedwa mafuta, grated)
- 1/4 supuni ya supuni mchere wosakaniza
- 1/4 supuni ya tiyi yatsekemera tsabola wakuda
- Supuni 2 zochepa zonona zonona
Momwe Mungapangire Izo
- Preheat frittata poto pa sing'anga kutentha.
- Mu mbale yosakanikirana, sakanizani dzira azungu mpaka mdima.
- Onjezani tomato, sipinachi, broccoli, adyo, supuni 2 ya supuni, Parmesan, mchere, ndi tsabola.
- Onjezerani dzira losakaniza pa poto la frittata ndi kuphika kwa mphindi 3-4 mpaka azungu azungu ayambe kuzungulira m'mphepete mwake.
- Tsemasani dzira loyera ndi rabala spatula.
- Sungani poto ndikuphika zina zokwanira 3-4 mphindi mpaka frittata yaika ndipo yophika.
- Chotsani pa poto kupita ku mbale ndikuwaza ndi 1 otsala a Tbsp.
- Kagawani frittata kukhala woonda wedges ndikudya kutentha kapena kutentha ndi dothi losawawasa pamwamba.
Cook's Note: Ndikofunika kwambiri kufalitsa chinyezi chonse chochotsera sipinachi, chifukwa simukufuna kuchepetsa frittata. Ngakhale timagwiritsa ntchito zonona zonona zonenepa, ndi pang'ono panthawiyo, yogiti yachigiriki ingalowe m'malo mwake. Kuphika frittatas osakwatira limodzi mu tini ya muffin ya mini, chakudya chophikira mafiriji .
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 125 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 8 mg |
| Sodium | 359 mg |
| Zakudya | 12 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 13 g |