Mlingo Wosambira Wosambira wa Parmesan Quiche

Ma sapinachi otchedwa lowmesan quiche otsika kwambiri ndi zomwe mungakhale mukuzifuna ngati mukufuna chakudya chophweka koma chosavuta kudya, kapena chakudya chamadzulo cham'mawa.

Kawirikawiri, quiche imapangidwa ndi ufa wodzaza ndi ufa wochuluka ndi mafuta, odzaza ndi mazira ndi tchizi, ndipo chinthu chonsecho chimakhala chosakwanira ndi calorie ndi mafuta olemedwa.

Mawonekedwe otsikawa a kalori amachotsa mafuta ambiri ndi zopatsa mphamvu kuchokera ku mbale ndi m'malo ena. M'malo mwa kutsika kwa kalori, dzipulumutseni nthawi ndi makilogalamu pogwiritsa ntchito ufa wa premade tortilla pamunsi mwa quiche. Kenaka lembani ndi dzira ndi osakaniza tchizi omwe amagwiritsa ntchito mazira ndi mazira azungu pamodzi ndi sipinachi ndi gawo la mozzarella kuti awonongeke kwambiri. Mitengo ya parmesan yowonjezera imangowonjezera kukoma kwake popanda kuwonjezera kalori yochuluka kwambiri.

Chimene Mufuna

• 1 lalikulu, burrito-size tortilla
• 1/4 kapu anyezi, minced zabwino
• Makapu awiri atsopano sipinachi, atang'ambika
• 3
• mazira
• 3 azungu azungu
• 1 chikho shredded gawo-skim mozzarella tchizi (4 oz.)
• 1/4 chikho chopangidwa ndi parmesan tchizi (2 oz.)
• 1/2 kapu mkaka wambiri
• 1/4 tsp mchere
• tsabola wakuda wakuda

Momwe Mungapangire Izo

1. Sakanizani uvuni ku 375 ° F.
2. Pulani mbale ya piya 9-inch yopanga mapiritsi osaphika.
3. Ikani chombocho mu mbale ya piya, ndikukankhira m'mphepete mwa maluwa pambali pa mbale ya pizza. Mbalameyi sichikhoza kupanga chimodzimodzi ndi mawonekedwe a mbale ya pie. Pofuna kuthandizira kuti phokoso likhale labwino kwambiri, liyikeni pakati pa zipilala ziwiri zamapepala zomwe zanyozedwa ndi madzi pang'ono chabe. Kenaka ikani tortilla mu microwave ndi kutentha kwa masekondi pafupifupi 15. Phokoso liyenera kukhala lokhazikika komanso losasintha.

1. Kutenthetsa usinkhu wofiirira, wosasunthika skillet pa sing'anga-kutentha kwambiri. Valani poto ndi kuphika kutsitsi, ndi kuphika anyezi kwa mphindi 3-4, kufikira atakhala okoma komanso osakanikirana. Onjezerani sipinachi pa poto, ndipo kanizani mpaka sipinachi iwonongeke pamene mukupitiriza kuyambitsa chisakanizo pang'onopang'ono.
2. Mu mbale yaikulu, dulani pamodzi mazira, dzira azungu, tchizi, mkaka, mchere, ndi tsabola pogwiritsa ntchito whisk waya kufikira mutanganidwa bwino ndikusakaniza.
3. Onjezerani zosakaniza zosapinachi kuzing'onong'ono za dzira ndikupitiriza kuzimangirira pamodzi.
4. Thirani dzira losakanizidwa mu chipolopolo cha tortilla.
5. Lembani mankhwalawa kwa mphindi 35-40, kapena mpaka mazira atayikidwa ndipo pamwamba ndi golide wofiira. Chotsani icho mu uvuni, ndipo mulole kuti izizizira kwa mphindi 3-4 musanayambe kupaka ndi kutumikira.

Pa Kugwiritsa Ntchito Malonda 177

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	377
Mafuta Onse	16 g
Mafuta okhuta	8 g
Mafuta Osatchulidwa	4 g
Cholesterol	130 mg
Sodium	989 mg
Zakudya	38 g
Matenda a Zakudya	3 g
Mapuloteni	20 g

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