Mbewu Frittata imapanga chakudya chapamwamba-chofulumira, chokoma chamadzulo chomwe chimakhalanso chamoyo. Zingakhale zosakondera za British koma ndizo zomwe zimakonda kuno.
Chimene sichiyenera kukonda monga Frittata ikhoza kudyetsedwa ndi saladi kumbali, kapena kumanzere kuti uziziziritsa ndikupanga chakudya chambiri chamadzulo champhongo kapena kagawo ka pikisitiki ndi maphwando.
Frittata nayenso ndi yopindulitsa. Mutha kusewera ndi zomwe mumakonda ndikuchotsani zokondedwa zanu kapena za ana ndikukondweretsa aliyense.
Chimene Mufuna
- Supuni 2 yowonjezera namwali mafuta
- 1 anyezi anyezi, opaka pepala ndi finely sliced
- 2
- adyo cloves, peeled ndi minced
- 250g (9 oz) osakaniza, kutsukidwa, zophika masamba anu osankha **
- 1 chikho Cavolo Nero kapena kasupe kabichi, shredded
- 6 mazira aakulu, osamenyedwa mopepuka
- Supuni imodzi ya tsamba la parsley, finely akanadulidwa
- 125g (4 oz) 1 tchizi ta mbuzi zofewa, zowonongeka
Momwe Mungapangire Izo
- Thirani supuni imodzi ya mafuta a maolivi mu 23cm (pafupifupi) poto yophika ndi kuphika anyezi pa moto wochepa kwa mphindi zisanu mpaka zofewa. Samalani kuti musawotche. Onjezerani adyo, yesani, kenaka yikani zophika masamba ndi kabichi. Ikani kuphika kwa mphindi ziwiri.
- Muzisunga mazira omwe amamenyedwa ndi tsabola wakuda ndi mchere pang'ono panthawi yomaliza (kuwonjezera mchere musanafike nthawiyi kungachititse kuti frittata akhale olimba). Apatseni mazira bwino.
- Lembani mazira otayidwa mumphika wophika mu frying poto ndi kusonkhezera. Onjezani parsley ndikuyendetsa bwino.
- Sinthani kutentha mpaka pansi ndikuphika mpaka mbali ndi pakati pa omelette sichikhazikika. Tembenuzani frittata pamwamba pa mbale yayikulu, kenako mubwerere ku poto yophika ndi mbali yopanda nsalu pansi.
- Pukuta mbuzi tchizi ndi kuphika kwa mphindi zisanu kapena mpaka frittata ndi golidi ndi olimba. Mwinanso mukhoza kusamutsa frittata kupita pansi pa grill ndikuphika kwa mphindi 10. Apanso mpaka golide wofiirira
- Chotsani kutentha, ndipo mupite kuti muzizizira pang'ono. Dulani mu wedges ndipo mutumikire ndi saladi wobiriwira.
Mfundo:
** Kwa Frittata mungagwiritse ntchito masamba aliwonse ophika omwe mukuyenera kuwagwiritsa ntchito kapena kuti mugwiritse ntchito zomwe zimapangitsa kudya kosasangalatsa. Mavitamini ndi ozizira mbatata, tsabola, courgettes (zukini), ndi ma leeks. Inu muli ochepa mu zomwe mungakhoze kulenga kokha mwa malingaliro anu. Ichi ndichifukwa chake Frittata imakondedwa kwambiri.
Frittata ndi chilankhulo cha Chiitaliya (kutchula dzina) koma amatanthauzira bwino mu zakudya zilizonse monga njira yabwino yogwiritsira ntchito masamba. Khalani ngati zovuta monga momwe mumakonda. Ku Britain, zotsala za Sunday Roast nthawi zambiri zimakhala Bubble ndi Squeak. Bwanji osapatsa Frittata a go m'malo mwake?
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 259 |
| Mafuta Onse | 13 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 226 mg |
| Sodium | 222 mg |
| Zakudya | 22 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 15 g |