Gwiritsani ntchito mankhwalawa a brunch kapena kadzutsa, kapena sandwich kapena saladi ya chakudya chamadzulo chapadera. Palibe kutumphuka kumapangitsa kuti kukhale kowala kusiyana ndi muyezo wa quiche, kuphatikizapo ndibwino kwa chakudya chochepa cha carb.
Chimene Mufuna
- 1 chikho akanadulidwa wofiirira anyezi
- Makapu 3 akanadulidwa Swiss chard
- 1/4 supuni ya supuni mchere
- 1/8 supuni ya supuni pansi tsabola wakuda
- 4 mpaka 6 magawo asanu a nyama yankhumba, yophika komanso yophika
- Makapu 3 akuwombera tchizi Cheddar
- Mazira aakulu 5, omenyedwa
Momwe Mungapangire Izo
1. Dulani mbale ya pie 9-inch kapena spray ndi kupopera osakaniza. Kutentha kotentha ku 350 °.
2. Mu khungu lalikulu, mafuta a maolivi otentha. Kuphika anyezi mpaka mwachikondi.
3. Onjezerani chodulidwa ndipo mupitirize kuphika, kuyambitsa, mpaka mphepoyo itayidwa. Pewani ndi mchere ndi tsabola ndi bacon crumbled.
4. Onetsetsani mu tchizi ndi mazira omwe munamenyedwa.
5. Thirani mbale ya pie yokonzeka. Kuphika kwa mphindi makumi atatu, mpaka phokosoli likhale lolimba komanso lopangidwa mofiira ponseponse.
Zowonjezera Zowonjezera za Quiche
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 434 |
| Mafuta Onse | 34 g |
| Mafuta okhuta | 18 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 206 mg |
| Sodium | 702 mg |
| Zakudya | 6 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 26 g |