Zukini Frittata

Chophwekachi chophatikizapo sikwashi ya chilimwe, anyezi, adyo, tchizi, ndi mazira amapanga brunch mwamsanga ndi wokhutiritsa, chamasana, kapena chakudya chamadzulo. Chikasu cha chilimwe chimakhala bwino m'malo mwa zukini, ngakhale kuti chikasu chimagwirizana ndi dzira, zomwe zimapangitsa kuti frittata ikhale yosasangalatsa.

Muzimasuka kusewera ndi mtundu wa tchizi ndipo ngati musakanikize mu zitsamba zoumba ndizovala zokhazokha zomwe zimayenera kugwiritsidwa ntchito kuti mupange chakudya kuchokera pa zomwe ziri pafupi.

Pezani zina Zowonjezera ndi zokoma Zapini Maphikidwe apa .

Chimene Mufuna

• Mazira 4
• Supuni 2 kirimu kapena mkaka
• 1 anyezi anyezi
• Supuni 2 za mafuta, ogawanika
• 1/2 supuni ya supuni ya mchere wabwino
• 1 clove adyo
• 3
• kasupe kakang'ono kapena sikwashi ya chilimwe
• 1/3 chikho cha Parmesan kapena tchire wina wolimba
• Supuni 2 zosungunula parsley, basil, kapena thyme (mwakufuna)
• 1/4 supuni ya supuni ya tsabola watsopano wakuda

Momwe Mungapangire Izo

1. Mu mbale yaikulu, whisk mazira ndi kirimu kapena mkaka mpaka mazira azungu azisweka bwino ndipo whisk imachotsedwa mu mbale ikugwedezeka popanda ma globs kumamatira. Chosakanizacho chikhale chochepa, madzi, ndikuyenda ngati mkaka wa mkaka. Khalani pambali.
2. Sakanizani ndi kuchepetsa anyezi, finely kuwaza.
3. Mu poto yaikulu yowonongeka, supuni ya supuni 1 ya mafuta a maolivi pa sing'anga-kutentha kwambiri. Onjezani anyezi ndi mchere. Cook, oyambitsa nthawi zambiri mpaka anyezi ayamba kuoneka bulauni, pafupi mphindi zisanu.

1. Panthawiyi, peel ndi kuchepetsa adyo. Dulani nyemba zukini kapena chilimwe, kudula pakati theka, ndi kudula pakati pa miyezi.
2. Pamene anyezi ayamba kuoneka bulauni, onjezerani adyo yamchere ndikuphika mpaka onunkhira, pafupi mphindi imodzi. Onjezerani zukini kapena magawo a chilimwe ndikuphika, oyambitsa, mpaka mutayika, pafupi mphindi zisanu.
3. Pamene akuphika, kabati ya tchizi ndi kuchepetsa zitsamba.
4. Gwiritsani ntchito tchizi, zitsamba, ndi tsabola mu mazira. Muziganiza mu masamba kusakaniza.
5. Bweretsani poto ku chitofu. Onjezerani supuni 1 yotsala ya mafuta, muyikeni kuti muvale poto, ndipo muyikeni mpaka mutenthe. Thirani mu dzira-masamba kusakaniza. Kuchepetsa kutentha kwasinkhu. Kuphika mpaka mopepuka wofiira pansi, pafupi mphindi zisanu.
6. Sungani nsalu yotentha, yokonzekera masentimita 6 mpaka 8 pansi pa malo otentha.
7. Ikani frittata pansi pa broiler ndi kuphika, kuyang'ana nthawi zonse, mpaka frittata itayikidwa ndipo pamwamba ili yowonongeka, mphindi ziwiri kapena zitatu (maso anu ndi ofunikira kuposa ola pano!).
8. Kuthamanga silicone spatula kuzungulira m'mphepete mwake, pang'onopang'ono kugwira ntchito pansi pa frittata mpaka chinthu chonsecho chimasuka ku poto. Dulani frittata pa mbale yopangira ndikutumikira mwamsanga.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	175
Mafuta Onse	11 g
Mafuta okhuta	4 g
Mafuta Osatchulidwa	6 g
Cholesterol	148 mg
Sodium	342 mg
Zakudya	10 g
Matenda a Zakudya	1 g
Mapuloteni	8 g

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