Zucchini Frittata

Wannan sauƙi mai haɗari na rani, albasa, tafarnuwa, cuku, da kuma qwai yana sa brunch, abincin rana, ko abincin abincin dare. Rahoton rawaya na rawaya yana aiki ne kawai a maimakon zucchini, ko da yake launin launi ya haɗu tare da kwai, wanda hakan ya haifar da ƙarancin frittata.

Jin dadin yin wasa tare da irin cuku da kuma yunkuri a cikin ganye-frittatas su ne jita-jita da za a yi amfani dasu don cin abinci daga abin da ke kusa.

Bincika Karin Saurin Kwancen Zucchini da Sauƙi .

Abin da Kayi Bukatar

• 4 qwai
• 2 teaspoons cream ko madara
• 1 kananan albasa
• 2 salun man zaitun, rabu
• 1/2 teaspoon gishiri mai kyau
• 1 tafarnuwa tafarnuwa
• 3
• kananan zucchini ko rani squash
• 1/3 kofin Parmesan ko sauran cuku mai wuya
• 2 tablespoons minced faski, Basil, ko thyme (na zaɓi)
• 1/4 teaspoon freshly ƙasa baki barkono

Yadda za a yi shi

1. A cikin babban kwano, whisk da qwai da cream ko madara har sai fataccen fata ya ragargaje sosai kuma whisk dauke daga cikin kwano ba shi da tsallewa ba tare da wani globs da yake jingina da shi ba. Cakuda ya zama kamar bakin ciki, ruwa, kuma yana gudana kamar gilashin madara. Ajiye.
2. Gyara da kwasfa da albasa, finely sara shi.
3. A cikin babban frying pan, zafi 1 cakuda na man zaitun a kan matsakaici-high zafi. Ƙara albasa da gishiri. Cook, motsawa akai-akai har sai albasa ta fara launin ruwan kasa, kimanin minti 5.

1. A halin yanzu, bawo da kuma mince da tafarnuwa. Gyara da zucchini ko rani squash, a yanka a cikin rabin lengthwise, kuma thinly yanki a cikin rabin watanni.
2. Lokacin da albasa ya fara launin ruwan kasa, ƙara tafarnuwa mai yayyafa kuma dafa har sai m, kimanin minti 1. Add da sliced ​​zucchini ko rani squash kuma dafa, stirring, har sai da wilted, game da 5 da minti.
3. Yayinda yake dafa abinci, gwangwani da cuku da kuma sanya kayan ganyayyaki.
4. Dama cikin cuku, ganye, da barkono a cikin qwai. Dama a cikin cakuda kayan lambu.
5. Koma kwanon rufi. Ƙara sauran 1 tablespoon na man fetur, ya canza shi don ɗaukar kwanon rufi, sa'annan ya bar shi har sai zafi. Zuba a cikin cakuda-kayan lambu. Rage zafi zuwa matsakaici-low. Cook har sai da sauƙi da launin ruwan kasa akan kasa, kimanin minti 5.
6. Yanke da rami, shirya raguwa 6 zuwa 8 inci a ƙarƙashin ikon zafin jiki.
7. Sanya frittata a ƙarƙashin gwaninta da kuma dafa, kallon kullum, har sai an kafa frittata kuma a saman launin ruwan, 2 zuwa 3 mintuna (idanuwanku sun fi muhimmanci fiye da agogon nan!).
8. Gudanar da zane-zane na silicone a gefen gefuna, sannu-sannu aiki a ƙarƙashin frittata har sai dukkan abu ya fito daga kwanon rufi. Sanya frittata a kan farantin karfe kuma kuyi aiki nan da nan.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	175
Total Fat	11 g
Fat Fat	4 g
Fat maras nauyi	6 g
Cholesterol	148 MG
Sodium	342 MG
Carbohydrates	10 g
Fiber na abinci	1 g
Protein	8 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.)