Kayan Kayan Kayan Calorie Parmesan Quiche

Ƙaramin calorie mai ƙananan cames parmesan quiche shine kawai abin da za ku iya nema idan kuna neman wani abu mai ban sha'awa amma mai sauƙi don abincin rana, ko ma don abincin abincin dare da sauri.

A al'ada, an sanya quiche tare da ƙwayar calorie mai laushi na farin gari da kitsen, tare da qwai da cuku, kuma dukan abu ya zama abu mai laushi da calori da kaya.

Wannan ƙananan calorie ya kawar da kitsen mai da calories daga tasa tare da wasu maye gurbin. Maimakon ƙwayar calorie mai ɗaukar calories, ajiye kanka lokaci da adadin kuzari ta hanyar amfani da tortilla na farko don tushe na quiche. Sa'an nan kuma cika shi da kwai da cakuda cakuda da ke amfani da hade da qwai da kwai fata tare da alayyafo da kuma ɓangare skim mozzarella ga wani yawa leaner version of quiche. Cikakken kwakwalwan cakuda ne kawai don bunkasa dandano ba tare da bunkasa abun da ke cikin calorie ba da yawa.

Abin da Kayi Bukatar

• 1 manyan, tortilla ta burrito-sized
• 1/4 kofin albasa, minced lafiya
• 2 kofuna waɗanda sabo ne alayyafo, tsage
• 3
• qwai
• 3 kwai fata
• 1 kofin shredded part-skim mozzarella cuku (4 oz.)
• 1/4 kofin cakuda cakuda shredded (2 oz.)
• 1/2 madara madara
• 1/4 tsp gishiri
• dash ƙasa baki barkono

Yadda za a yi shi

1. Yi la'akari da tanda zuwa 375 ° F.
2. Sanya wani farantin karfe 9-inch tare da ba da sanda dafafa.
3. Sanya tortilla a keɓaɓɓun farantin, danna gefuna na tortilla a kusa da tarnaƙi na farantin farantin. Tashin tortilla ba zai iya zama daidai da siffar farantin ba. Don taimakawa tortilla ya zama dan kadan kaɗan, sanya shi a tsakanin takalma takarda guda biyu waɗanda aka rage su ta hanyar ruwa kawai. Sa'an nan kuma sanya tortilla a cikin microwave da zafi don kimanin 15 seconds. Dole ne tortilla ya kasance mai laushi kuma mai sauƙi.

1. Ƙara zafi a cikin matsakaici, ba tare da sanda a kan matsakaici-zafi ba. Cunk da kwanon rufi tare da dafa abinci, da kuma dafa albasarta don minti 3-4, har sai sun kasance masu sassauci da kuma translucent. Ƙara da alayyafo a cikin kwanon rufi, da kuma dafa kawai har sai da alamar wutsiya yayin da kake ci gaba da motsa shi a hankali.
2. A cikin babban kwano, zub da juna tare da qwai, kwai fata, cuku, madara, gishiri, da barkono ta amfani da fatar waya har sai an haxa cakuda kuma yana da furotin.
3. Ƙara ƙaramin alade a cikin cakuda kwai kuma ci gaba da shafa shi tare.
4. Zuba ruwan yaro a cikin harsashin tortilla.
5. Yi wanka don minti 35-40, ko kuma sai an kafa qwai kuma a saman ruwan zinari ne. Cire shi daga tanda, kuma yardar shi don kwantar da minti 3-4 kafin slicing da bauta.

Ta Yin Calories 177

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	377
Total Fat	16 g
Fat Fat	8 g
Fat maras nauyi	4 g
Cholesterol	130 MG
Sodium	989 MG
Carbohydrates	38 g
Fiber na abinci	3 g
Protein	20 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.)