Ngwakọta a dị mfe nke skwọsh n'oge okpomọkụ, yabasị, garlic, cheese, na àkwá na-eme brunch, ngwa ngwa, nri abalị. Skwọsh squash na-arụ ọrụ dị mma n'ọnọdụ zucini, ọ bụ ezie na agba odo na-ejikọta ya na àkwá ahụ, na-eme ka frittata dị ala.
Enweghi ike igwu egwu na ụdị chiiz na ma ọ bụ ịkwanye n'ime herbs-frittatas bụ efere anụcha ka a ga-eji mee nri site na ihe dị nso.
Chọta Ezi ntụziaka Zucchini na-atọ ụtọ ma dị ụtọ n'ebe a .
Ihe Ị Ga-achọ
- 4 àkwá
- 2 ude ma ọ bụ mmiri ara ehi
- 1 obere yabasị
- 2 tablespoons mmanụ oliv, kewara
- 1/2 teaspoon ezigbo osimiri nnu
- 1 garlic garlic
- 3
- obere zucchini ma ọ bụ chash squad
- 1/3 iko Parmesan ma ọ bụ cheese ọzọ grating siri ike
- 2 pasili pasent nke tablespoons, basil, ma ọ bụ thyme (nhọrọ)
- 1/4 teaspoon freshly ground black pepper
Otu esi eme ya
- N'ime nnukwu efere, hichaa àkwá na ude ma ọ bụ mmiri ara ehi ruo mgbe ndị ọcha na-agbajikwa agbaji na whisk ebulitere na nnukwu efere ahụ na-adịghị na-ekpuchi enweghị globs jidesie ya. Ngwakọta ahụ kwesịrị ịdị mkpa, mmiri, ma na-asọba dị ka iko mmiri ara ehi. Wepụ ya.
- Gbanyụọ ma gbanye yabasị, kpochaa ya.
- Na nnukwu ite frying, okpukpo 1 pasent nke mmanụ oliv n'elu ọkara-nnukwu okpomọkụ. Tinye yabasị na nnu. Cook, na-emegharị ugboro ugboro ruo mgbe yabasị amalite aja aja, ihe dị ka nkeji 5.
- Ka ọ dị ugbu a, bee ma ghee garlic. Kpochapu zucchini ma ọ bụ chash squad, bee na ọkara lengthwise, na thinly iberi n'ime ọkara ọnwa.
- Mgbe yabasị amalitela aja aja, gbakwunye galik na-esi nri ma sie ruo mgbe o siri ike, ihe dị ka nkeji 1. Tinye sliced zucchini ma ọ bụ okpomọkụ skwọsh na esi nri, edemede, ruo mgbe wilted, ihe dị ka nkeji 5.
- Mgbe ndị osi nri ahụ, gụchaa cheese ahụ ma gụchaa ihe ọkụkụ ahụ.
- Nwuo na cheese, herbs, na ose n'ime nsen. Nwee na ngwakọta ihe oriri.
- Weghachite pan na stovu. Gbakwunye otu pasent 1 nke mmanụ, gbanye ya ka ọ gbanye pan, ma ka ọ nọdụ ala ruo mgbe ọkụ. Wunye na ngwakọta egg-vegetable. Belata okpomọkụ na ọkara-ala. Esi nri ruo mgbe ejiri ihe dị ka nkeji ise mee ka ọ dị nro.
- Na-ekpo ọkụ na-edozi, na-edozi eriri 6 na 8 sentimita asatọ n'okpuru ebe a na-ekpo ọkụ.
- Tinye frittata n'okpuru broiler na esi nri, na-ekiri mgbe niile, ruo mgbe a na-edozi frittata ma na-agba aja n'elu, 2 ruo 3 nkeji (anya gị dị mkpa karịa elekere ebe a!).
- Gaa spatula na gburugburu ya, jiri nwayọọ nwayọọ na-arụ ọrụ n'okpuru frittata ruo mgbe ihe niile dị na pan. Dụgharịa frittata n'elu efere efere ma jee ozi ozugbo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 175 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 148 mg |
| Sodium | 342 mg |
| Carbohydrates | 10 g |
| Fri nri | 1 g |
| Protein | 8 g |