Asparagus, Nri, na Tomato Frittata Ntụziaka

Frittatas bụ nri dị ukwuu na-efere, ma nke a adịghị ada mbà. Ebe ọ bụ na a na-ejupụta ya na mushrooms, poteto, asparagus, na tomato, ị ga-enwetakwa akwụkwọ nri. Osisi, anụ ezi, na cheese Parmesan na-enye protein ahụ. A na-eji anụ ezi anụ belata calorie, ma ị nwere ike dochie anụ ezi omenala ma ọ bụ ọbụna anụ anụ anaghị eri anụ, ma ọ bụrụ na ịchọrọ. Otu na-eje ozi bụ nanị calorie 220, nke na-ahapụ ụlọ maka akụkụ nke mkpụrụ osisi iji mee ka ezé ahụ dị ụtọ. Ọ dị mma maka nri ụtụtụ, brunch, nri ehihie ma ọ bụ nri abalị na ngwa ngwa ime.

Ihe Ị Ga-achọ

• 6 àkwá
• 6 ọcha ọcha
• 1 ounce
• Chika Parmesan , shredded ọma (ihe dị ka 1/2 cup)
• 1/2 teaspoon freshly ground black
• ose
• 1/2 iko sliced
• basil epupụta
• 2 tablespoons
• mmanụ oliv , ejiji ya
• 1 obere yabasị, diced
• 6 Mpekere (3 ounces) toki
• anụ ezi , diced
• 2 iko sliced
• 1 cup (4 ounces) esie ya, sliced
• nduku
• 1/2 paụnd
• asparagus , kpochapu ma bee n'ime mpekere 1-1 / 2-ibe
• 1 cup obere cherry ma ọ bụ mkpụrụ vaịn
• tomato

Otu esi eme ya

Ngwurugwu na-ekpochapu ọka ruo 400 F. Jikọta ọnụ ntan, akwa ọcha, achịcha Parmesan, ose, na basil; debe na refrjiraeto ruo mgbe njikere iji.

Okpomọkụ 1 tablespoon mmanụ oliv na 10-inch cast-iron skillet ma ọ bụ oven-nchekwa pan n'elu usoro-elu okpomọkụ. Tinye yabasị na esi nri, edemede, ruo mgbe nro na ubé ọlaedo, nkeji 7 ruo nkeji 9.

Tinye anụ ezi na-esi nri ma na-esi nri, na-akpali, ruo mgbe ị ga-agbanye, 4 ruo 5 nkeji. Tinye mushrooms na esi nri ruo mgbe gụchara, 3 ruo 4 nkeji.

Tinye nduku, asparagus, na tomato; esi nri 2 nkeji ruo mgbe asparagus na-amalite ịmalite.

Tinye mmanụ fọdụrụ na skillet ma bido iji tinye anụ na akwụkwọ nri. Tinye ngwakọta nke egg na tilt pan iji kesaa nsen. Nri ruo mgbe nsen malitere ịtọ, 3 ruo 4 nkeji. Nyefee na oven na akpọọ nkụ ruo mgbe elu na-ejighị ya kpọrọ browned na àkwá zuru ezu set, 11 na 12 nkeji.

Wepu ya na oven wee kpoo ntakịrị. Bee n'ime 6 wedges. (Rịba ama: Enwere ike iji ọkụ ma ọ bụ na ọnụ ụlọ okpomọkụ.)

Nri na-eje ozi: Calories 220; Abụba 13.7g (nọdụ 3,8g, mono 6.6g, poly 2.2g); Cholesterol 202mg; Protein 16g; Carbohydrate 9g; Sugars 3g; Fiber 2g; RS 0.2g; Sodium 384 mg

Ntụziaka Isi: site na Ellen Kunes na Frances Largeman-Roth (Oxmoor House)
Ejiri ederede ederede ederede.

Ntuziaka metụtara ya

• Frittata Ranchera Ntụziaka
• Nri Poteto na Onion Frittata na caramelized na Gorgonzola Recipe
• Ntụziaka nke Southwest Potato Frittata
• Ntụziaka Omelet Ome Salmon

Nutritional Guidelines (kwa na-eje ozi)
Calories	260
Ọnụba abụba	13 g
Abụba buru ibu	4 g
Abụba na-enweghị ntụpọ	6 g
Cholesterol	223 mg
Sodium	353 mg
Carbohydrates	18 g
Fri nri	4 g
Protein	18 g

(A na-agbakwụnye ihe ọmụma na-edozi ahụ na ntụziaka anyị site na iji nchekwa data na-arụ ọrụ ma bụrụ nke a ga-atụle atụmatụ.