Wannan frittata ana ɗora da kale, kusan kamar tartar kayan lambu. Zaka iya amfani da ƙananan Kale idan kuna so, ko kuma wata hanya wasu ganye leafy. Yana da dumi sosai, a dakin da zazzabi, har ma da sanyi. Za ku iya yanke shi a cikin wajibi ko murabba'ai. Yi wa wannan karin kumallo, brunch, ko salad don abincin rana. Akwai wasu nau'o'in kale a can ... zaka iya amfani da kowanne daga cikinsu.
Idan kana son zafi sama da raguwa, je dama gaba da gudu frittata a karkashin broiler a karshen (maimakon rufe da kwanon rufi tare da murfi) da kuma saman zai sami kyau launin ruwan kasa launin ruwan kasa. Duba don tabbatar da cewa bazai yi launin ruwan kasa ba.
A ƙarshe zaka iya yayyafa wasu tsummaran nama ko cuku-gishiri - irin su feta, kullun, ko cheddar - a saman kafin rufe kwanon rufi (ko kuma sanya kwanon rufi a ƙarƙashin broiler). Hakanan zaka iya ƙara yayyafa ganyayyaki masu ganye a karshen.
Abin da Kayi Bukatar
- 1 tablespoon man shanu
- ¼ kofin yankakken yankakken
- ¼ kofin yankakken albasa
- ⅔ kofin yankakken yankakken Kale (duba Note)
- Salt da barkono dandana
- 5 qwai masu yawa
Yadda za a yi shi
- Narke man shanu a cikin wani karamin skillet sauté scallions da albasa matsakaici zafi na minti 4 sai sun kasance m. Ƙara Kale kuma sauté don wani mintina 2 har sai Kale yana zafi. Season tare da gishiri da barkono
- Beat da qwai a cikin kwano mai daraja, sa'annan ku zuba su a kan kayan lambu, sa'annan ku cigaba a wani lokaci har sai qwai yana cike, amma fara fara dafa shi. Ku yada su a cikin kwanon rufi, sannan ku rufe kwanon rufi kuma ku bar su dafa don karin minti 2, har sai an saita saman. Kuna iya kashe zafi kuma bari qwai su zauna a cikin kwanon rufi don wani minti daya ko biyu idan ka yi tunanin kasa yana dafawa da sauri, amma har yanzu ana buƙatar ta da ƙarfi.
- Ku bauta wa dumi ko dakin zafin jiki, ko kuna iya riƙe shi a cikin firiji don 'yan kwanaki kuma ku yi hidima a cikin kwanciyar hankali.
Lura :
Idan ka rasa kale, amfani da shi, amma idan ba haka ba, kawo babban tukunya na ruwa zuwa tafasa, kuma ƙara kimanin 1 teaspoon na gishiri. Ƙara 1 babban ɓangaren Kale da tafasa, yana motsawa a wasu lokuta na kimanin minti 8 har sai Kale ya kasance mai tausayi. Cire kale tare da ƙugiyoyi, ko kuma magudana a cikin colander. Cool har sai kun iya ɗaukar shi a hankali sannan kuma ku janye mai tushe mai zurfi, ku rage ruwan da ya wuce ruwa, kuma ku yankakke kale. Cool da matsi bushe. Gasa game da kofuna waɗanda 2.
Gwada wasu sauran frittatas, kamar Lardons, Gishiri da Ganyama Frittata, Pepper, Onion, Mushroom da Feta Frittata, Dankali, Leek da Dill Frittata.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 121 |
| Total Fat | 9 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 234 MG |
| Sodium | 165 MG |
| Carbohydrates | 2 g |
| Fiber na abinci | 1 g |
| Protein | 8 g |