Imirikiti ndị nwere nsen na cheese n'ime ngwa nju oyi, nke bụ ihe mgbakwasị ụlọ maka broccoli dị mfe na kọlịflawa frittata uzommeputa.
Nchikota kọlịflawa, broccoli, yabasị, na galik, esiri ya ruo mgbe obi dị na frittata tinye ya na tean cheese bụ ihe dị egwu.
Ịkwesighi ịgbakwunye pasta eghe ya ma ọ bụrụ na ịchọghị. Ntụziaka a zuru ezu n'enweghị ya. Ma, ọ na-agbakwunye mmasị na ọ bụ ụzọ dị ukwuu iji jiri ihe nkwụsị.
Frittatas abụghị maka nri ụtụtụ, ha na-eme brunch, nri ehihie, ma ọ bụ nri abalị , ma ọ bụ nri abalị. Ihe niile ị chọrọ iji efere a bụ salad green ma ọ bụ salad mkpụrụ osisi na otu iko mmanya ọcha. Maka nzacha, ezigbo brownie, ma ọ bụ ụfọdụ ice cream tinye ya na fudge sauce ga-abụ zuru oke.
Ihe Ị Ga-achọ
- 2 tablespoons butter
- 3 pasent olive mmanụ
- 1 yabasị (chopped)
- 3 cloves garlic (minced)
- 1 1/2 iko broccoli florets (obere)
- 1 1/2 iko kọlịflawa florets (obere)
- 1 cup esiri ya
- onyinye
- 13 nnukwu àkwá (amia)
- 1/2 teaspoon Fikiere
- thyme epupụta
- Nnu na ose nụrụ ụtọ
- 1 iko
- kristal provolone (grated)
- 1/4 iko achịcha Parmesan (grated)
Otu esi eme ya
- N'ihe na-acha mmanụ elekere 12 nke anụ ọhịa na-adịghị ahụ ọkụ, gbazee butter na mmanụ olive na-ekpo ọkụ.
- Tinye eyịm, garlic, broccoli, na kọlịflawa. Esi nri na-ekpo ọkụ, na-emegharị oge ụfọdụ site na spatula na-ekpo ọkụ ruo mgbe akwụkwọ nri dị nro. Mgbe ahụ, tinye 2 mmiri tablespoons na skillet, cover, na steam maka nkeji 2, ebe ahụ ka akwụkwọ nri kwesịrị ịdị nro.
- Kwadebe onyinye ahụ n'elu akwụkwọ nri. Wunye àkwá niile ma fesaa ya na thyme, nnu, na ose.
- Kpochapu frittata, na-ebuli n'akụkụ ya mgbe ụfọdụ iji kwe ka akwa a na-agbaghị agbaba na-agagharị ma na-agbagharị spatula na etiti frittata ka egg ahụ wee na-agbanye n'okpuru ya ma na-esi nri ruo mgbe ala ahụ na-acha ọkụrịrị na frittata. Gbanye pan mgbe ụfọdụ ka frittata anaghị arapara.
- Kpoo broiler. Debe frittata n'okpuru broiler, ihe dị ka sentimita isii site na mmiri ọkụ, na broil maka 4 ruo 8 nkeji ma ọ bụ ruo mgbe edozi akwa egg. Wepu skillet si na oven.
- Gwunye frittata ahụ na ụdị chiiz abụọ. Tinye ya n'okpuru broiler. Broil maka 3 ruo 6 nkeji oge, na-agbanwegharị skillet mgbe ụfọdụ ka ọ na-esi nri ruo mgbe chi gbazere ma malite agba aja.
- Bee ndị frittata n'ime wedges ma jee ozi ozugbo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 381 |
| Ọnụba abụba | 22 g |
| Abụba buru ibu | 9 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 179 mg |
| Sodium | 392 mg |
| Carbohydrates | 30 g |
| Fri nri | 3 g |
| Protein | 18 g |