Katsitsumzukwa, Bowa, ndi phwetekere Frittata Recipe

Frittatas ndi chakudya chamadzulo, ndipo ichi sichikhumudwitsa. Popeza imadzazidwa ndi bowa, mbatata, katsitsumzukwa, ndi tomato, mumapeza masamba ambiri. Mazira, nyama yankhumba ndi tchizi ya Parmesan amapereka mapuloteni. Turkey nyama yankhumba imagwiritsidwa ntchito kudula zakudya, koma mukhoza kulowetsa nyama yankhumba kapena nyama yankhumba ngati mukufuna. Ntchito imodzi ndi makilogalamu 220 okha, omwe amasiya chipinda cha mbali ya zipatso kuti akwanitse dzino lokha. Ndi zabwino kwa kadzutsa, brunch, masana kapena chakudya komanso mwamsanga kuti mupange.

Chimene Mufuna

• Mazira 6
• 6 mazira azungu
• 1 ounce
• Parmesan tchizi, bwino kwambiri (pafupifupi 1/2 chikho)
• 1/2 supuni ya supuni yatsopano yakuda pansi
• tsabola
• 1/2 chikho chochepetsedwa
• masamba a basil
• 2 Supuni
• mafuta a maolivi , amagwiritsidwa ntchito
• 1 anyezi anyezi, odula
• 6 magawo (3 ounces) Turkey
• nyama yankhumba , yotchulidwa
• 2 makapu amachepetsedwa
• 1 chikho (ma olo 4) yophika, kagawo
• mbatata
• 1/2 pounds
• katsitsumzukwa , kukonzedwa ndi kudula mu zidutswa 1-1 / 2-inch
• 1 chikho chimodzi cha chitumbuwa kapena mphesa
• tomato

Momwe Mungapangire Izo

Chotsani uvuni ku 400 F. Dulani pamodzi mazira, azungu azungu, tchizi za Parmesan, tsabola, ndi basil; sungani mufiriji mpaka mutakonzekera kugwiritsa ntchito.

Sungunulani supuni imodzi ya maolivi mafuta odzola otchinga 10-inch skillet kapena oven-otetezedwa pamapakati-kutentha kwambiri. Yonjezani anyezi ndi kuphika, oyambitsa, mpaka ofewa ndi pang'ono golide, 7 mpaka 9 mphindi.

Onjezani Turkey nyama yankhumba ndi kuphika, oyambitsa, mpaka atakwiya, 4 mpaka 5 mphindi. Onjezerani bowa ndi kuphika mpaka kuchepa, mphindi 3 mpaka 4.

Yikani mbatata, katsitsumzukwa, ndi tomato; kuphika maminiti awiri mpakana katsitsumzukwa chikuyamba kuchepa.

Onjezerani mafuta otsalawo kuti musakanikize ndi kuphatikizapo ndi nyama yankhumba ndi masamba. Onjezerani dzira ndikusakaniza poto kuti mugawire mazira. Kuphika mpaka mazira atangoyamba kukhazikika, 3 mpaka 4 mphindi. Tumizani ku ng'anjo ndi kuphika mpaka pamwamba isanunkhidwe bwino ndipo mazira asungidwa, maminiti 11 mpaka 12.

Chotsani mu uvuni ndikusiya ozizira pang'ono. Dulani mu 6 madiresi ofanana ofanana. (Dziwani: Mungatumikire kutentha kapena kutentha.)

Zakudya zabwino potumikira: Ma Calories 220; Mafuta 13.7g (satana 3.8g, mono 6.6g, poly 2.2g); Cholesterol 202mg; Mapulotini 16g; Zakudya Zamadzimadzi 9g; Sugars 3g; Fiber 2g; RS 0.2g; 384 mg

Gwero la Chinsinsi: ndi Ellen Kunes ndi Frances Largeman-Roth (Oxmoor House)
Zinalembedwa ndi chilolezo cholembedwa.

Maphikidwe okhudzana

• Frittata Ranchera Recipe
• Mbatata ndi mavitamini anyezime a Caramelized ndi Gorgonzola Recipe
• Kum'mwera chakumadzulo kwa Potato Frittata Recipe
• Swiss Salmon Omelet Recipe

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	260
Mafuta Onse	13 g
Mafuta okhuta	4 g
Mafuta Osatchulidwa	6 g
Cholesterol	223 mg
Sodium	353 mg
Zakudya	18 g
Matenda a Zakudya	4 g
Mapuloteni	18 g

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