Ina cikin cikakkiyar yanayin yanayin layi, gwada gwaje-gwajen iri daban daban. Dakatar da sauraron abin da kuka fi so! Abin farin ciki ne ƙwarai, kuma wannan girke-girke shine sakamakon ni kawai na gwaji na farko, kuma na tambayi kaina, menene za a yi da wannan matsala ta ɓangaren samari? Frittata! Kamar an omelet, kawai ana cika nauyin a duk faɗin, kuma an yanke shi a cikin wajibi ko murabba'ai don hidima.
Saboda kayan lambu suna haɗuwa cikin qwai, ya kamata a sautun su har sai sun kasance mai taushi, kuma a cikin yanayin dankali mai dadi, wannan yana nufin sun karya wani abin da yake da kyau. Har ila yau, ba ya da mahimmanci tsawon lokaci ko kuma yadda gajeren raguwa ne, tun lokacin da aka yanke frittata a cikin wajibi, za a yanke kayan lambu. Na taka leda tare da nau'in nau'in, kuma yana da kyau a duk inda kuka yi amfani da wannan girke-girke mai sauƙi - kawai ku dafa kome har sai al dente .
Kuna iya amfani da kayan lambu wanda ku da yara ku ke so, wannan tsari ne kawai, kodayake wasu kayan lambu masu ƙarfi suna iya yaduwa. Idan ba ku da wani spiralizer, za ku iya yanka kayan lambu - watakila ba ze da kyau amma zai kasance mai dadi. Don burodin burodi, ku fitar da shi tare da salatin manna , babban tukunya na miyaccen tumatir , da wasu gurasa mai yalwa, kuma watakila salatin salatin , kuma za ku sami launi mai mahimmanci.
Abin da Kayi Bukatar
- 2 teaspoons kayan lambu mai
- 1 albasa, spiralized
- ½ zaki da dankalin turawa, spiralized
- 1 red dankalin turawa, yaduwa
- Salt da barkono dandana
- ½ matsakaici zucchini, spiralized
- ½ kofin shredded kabeji
- 8 qwai masu yawa
Yadda za a yi shi
- Yi la'akari da raguwa, tare da raƙin da aka saita game da inci 4 daga source mai zafi.
- A cikin matsakaici (10-inch) rassan-gizon-gizon mai zafi yana maida man fetur a kan matsanancin zafi. Ƙara albasa, dankalin turawa mai dadi, da dankalin turaren dankalin turawa, kakar tare da gishiri da barkono, da kuma dafa, yana motsawa lokaci-lokaci sai kayan lambu sun fara zama m, kimanin minti 8. Ƙara zucchini da kabeji da sauté don kimanin minti 6, har sai duk abin da ke da taushi.
- A halin yanzu, a cikin ƙaramin kwano, whisk eggs, da kuma kakar tare da gishiri da barkono. Zuba qwai a cikin kwanon rufi, sa'annan ya motsa don haɗuwa da kome a ko'ina. Ƙananan zafi zuwa matsakaici-ƙasa da kuma dafa har zuwa ƙasa an saita shi sosai, amma ainihin saman yana ci gaba. Sanya skillet a karkashin broiler. Gida har sai an kafa frittata , 2 zuwa 4 da minti. Cire daga cikin tanda kuma bari a zauna na minti daya ko biyu (duba kula da kwanon rufi!), To, ku yi hidima a cikin yanki. Babban dumi, a daki ko sanyi.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 148 |
| Total Fat | 6 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 151 MG |
| Sodium | 123 MG |
| Carbohydrates | 17 g |
| Fiber na abinci | 3 g |
| Protein | 7 g |