Bishiyar asparagus, Naman kaza, da Tumatir Frittata Recipe

Frittatas mai cin abinci ne mai yawa, kuma wannan ba ya damu. Tun lokacin da aka ɗora shi da namomin kaza, dankali, bishiyar bishiyar asparagus, da tumatir, kuna samun cikakken kayan kayan lambu. Qwai, naman alade, da cakulan Parmesan suna samar da furotin. An yi amfani da naman alade Turkiya don yanke calories a ƙasa, amma zaka iya canza abincin naman gargajiya ko ma abincin naman ganyayyaki, idan kana so. Ɗaya daga cikin hidima shine kawai calories 220, wanda ya bar ɗakin don gefen 'ya'yan itace don gamsar da hakori mai dadi. Yana da kyau don karin kumallo, brunch, abincin rana ko abincin dare da sauri don yin.

Abin da Kayi Bukatar

• 6 qwai
• 6 kwai fata
• 1 ozaji
• Cokali Parmesan , finely shredded (game da 1/2 kofin)
• 1/2 teaspoon freshly ƙasa baki
• barkono
• 1/2 kofin sliced
• Basil ganye
• 2 Tablespoons
• man zaitun , raba amfani
• 1 kananan albasa, diced
• 6 yanka (3 ounces) turkey
• naman alade , diced
• 2 kofuna waɗanda sliced
• 1 kofin (4 ounci) dafa, sliced
• dankalin turawa
• 1/2 laban
• bishiyar bishiyar asparagus , da kuma yanke shi cikin kashi 1-1 / 2-inch
• 1 kofin kananan ceri ko innabi
• tumatir

Yadda za a yi shi

Turar da aka yi da tudu zuwa 400 F. Tsinkaya tare da qwai, kwai fata, Cakuda Parmesan, barkono, da Basil; ajiye a firiji har sai da shirye don amfani.

Heat 1 gurasar man zaitun a cikin karfe 10-inch cast-iron skillet ko tanda-lafiya kwanon rufi a kan matsakaici-high zafi. Ƙara albasa da kuma dafa, motsawa, har sai da taushi da dan kadan zinariya, tsawon minti 7 zuwa 9.

Ƙara turken alade da kuma dafa, yin motsawa, har sai da kullun, 4 zuwa 5 da minti. Ƙara namomin kaza da kuma dafa har sai da sauƙi, 3 zuwa 4 da minti.

Add dankalin turawa, bishiyar asparagus, da tumatir; dafa 2 karin minti har sai bishiyar asparagus kawai fara yin laushi.

Ƙara sauran man fetur zuwa skillet da motsawa don kunsa tare da naman alade da kayan lambu. Ƙara cakuda mai yalwa da ƙuƙwalwa don rarraba qwai. Cook har sai qwai kawai fara fara, 3 zuwa 4 da minti. Canja wuri zuwa tanda da gasa har sai sama ta yi launin ruwan kasa kuma an saka qwai sosai, 11 zuwa 12 mintuna.

Cire daga tanda kuma bari sanyi dan kadan. Yanke cikin 6 daidai-size wedges. (Lura: Za a iya amfani dasu dumi ko a dakin da zazzabi.)

Gina ta abinci tare da bauta: Calories 220; Fat 13.7g (zauna 3.8g, na 6.6g, poly 2.2g); Cholesterol 202mg; Protein 16g; Carbohydrate 9g; Sugars 3g; Fiber 2g; RS 0.2g; Sodium 384 MG

Recipe Source: by Ellen Kunes da Frances Largeman-Roth (Oxmoor House)
Rubuta tare da izini da aka rubuta.

Shawara Takaddun Shafuka

• Frittata Ranchera Recipe
• Dankali da Caramelized Onion Frittata tare da Gorgonzola Recipe
• girke-girke na Frittata na kudu maso yammacin Kudu
• Swiss Salmon Omelet Recipe

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	260
Total Fat	13 g
Fat Fat	4 g
Fat maras nauyi	6 g
Cholesterol	223 MG
Sodium	353 MG
Carbohydrates	18 g
Fiber na abinci	4 g
Protein	18 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)