Ikani Quiche Ndi Chothira Chophimba Chokha

Quiche ndi yabwino kwa kadzutsa kapena chamasana-ndi okoma mtima komanso okoma, akhoza kutentha kapena kutentha, ndikuyenda bwino. Ndizokwanira alendo, ndi ofikirika okwanira tsiku ndi tsiku. Kuti zikhale zovuta m'dzinja, kugwa uku kumadzaza ndi squash, anyezi, ndi Swiss chard. Squash amawotchera kuti atulutse kukoma kwake kwachibadwa, ndipo adyowa wophika amawombera. Tchizi ndi kirimu wowawasa zimawonjezera kulemera popanda kupanga mbale yolemera kwambiri.

Kutumikira quiche ngati chakudya chokhachokha, kapena ndi saladi ya zipatso ndi mbatata ku phwando la brunch.

Chimene Mufuna

• 2 makapu ojambulidwa ndi odulidwa pamunsi mwa sikwashi
• Supuni imodzi ya canola kapena mafuta odzola
• 6 adyo cloves, osaperekedwa
• 1/2 sing'anga anyezi, tokha ndi magawo
• Supuni 3/4 mchere
• Supuni 3/4 wakuda tsabola wakuda
• 1 kutsika kwa pie
• Mazira aakulu 4, omenyedwa
• 1/2 kapu zonona zonona
• 1/2 chikho mkaka
• Ufa wa supuni imodzi
• 1 chikho chinadulidwa ndi chodula chodulidwa masamba a Swiss chard
• 1 chikho shredded lakuthwa cheddar tchizi

Momwe Mungapangire Izo

1. Sakanizani uvuni wanu ku madigiri 375.
2. Pa pepala lalikulu lophika, perekani supu yamagazi ndi mafuta a supuni 1 1/2. Dulani mafuta a supuni ndi 1/2 supuni ya supuni pa chidutswa cha aluminiyumu. Sungani mu mpira ndi kuwonjezera pa pepala lophika. Kuwotcha kwa mphindi 10.
3. Onjezerani anyezi ndi mafuta otsala pa pepala lophika ndi nyengo ndi 1/4 supuni ya supuni mchere ndi 1/4 supuni ya supuni. Ikani ndi kuyaka kwa mphindi 20-30, kapena mpaka squash ali wachifundo.

1. Ngati kuli kofunika, onjezerani katumbu kakang'ono ka pie ku pani ya mafuta onunkhira ndikukankhira m'mphepete. Sakanizani ngati mukufunikira. Phokoso lonse ndi foloko ndi kuphika kwa mphindi 15 pansi pa uvuni.
2. Sonkhanitsani kudzaza quiche. Pakani lalikulu losakaniza, yikani mazira, kirimu wowawasa, mkaka, ufa, 1/2 supuni ya supuni mchere, ndi 1/2 supuni ya supuni ya tsabola. Finyani adyo wokazinga pa peels ndi kuwonjezera ku mbale. Whisk pamodzi mpaka bwino. Onjezerani sikwashi, anyezi, chard, ndi 3/4 mwa tchizi. Sakanizani ndi kuwonjezera ku kutsika kwa pie.
3. Pamwamba ndi tchizi otsala. Kuphika kwa mphindi pafupifupi 40, kapena mpaka mutangokhala.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	352
Mafuta Onse	22 g
Mafuta okhuta	10 g
Mafuta Osatchulidwa	7 g
Cholesterol	160 mg
Sodium	506 mg
Zakudya	24 g
Matenda a Zakudya	2 g
Mapuloteni	16 g

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