Sebeletsa sekhechana sena sa brunch kapa lijo tsa hoseng, kapa ka sandwich kapa salate bakeng sa lijo tsa motšehare tse khethehileng. Ha ho na khanya e etsang hore e be e khanyang ho feta standard quiche, hape e phethehile bakeng sa lijo tse tlaase tsa carb.
Seo U tla se Hloka
- 1 senoelo se entsoeng ka boea bo pherese
- Likotlolo tse 3 tse khethiloeng Swiss chard
- 1/4 teaspoon letsoai
- 1/8 teaspoon fatše pepere e ntšo
- Likhase tse 4 ho isa ho tse 6 tse lekaneng, tse phehiloeng le tse phunyeletsoeng
- Likopi tse 3 tse bohale tsa cheese ea Cheddar
- 5 mahe a maholo, a otloa
Kamoo U ka e Etsang
1. Etsa sekarele sa pie sa 9-inch kapa spray ka spray e sa khone ho baka. Setofo se futhumatsang ho 350 °.
2. Seketeng se seholo, oli ea mohloaare ea mocheso. Pheha onion ho fihlela e le bonolo feela.
3. Eketsa letlalo le khethiloe mme o tsoele pele ho pheha, o hlohlelletsa, ho fihlela mohaho o phunyeletsoa. Tšoaea ka letsoai le pepere mme u phunyeletse bakon.
4. Tšela ka chisi le mahe a shapuoa.
5. Tšela sekotlolo se entsoeng ka pie. Bake ka metsotso e ka bang 30, ho fihlela quiche e tiile 'me e le bonolo ho soeufala hohle metseng.
Litlhapi tse ling tsa Quiche
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 434 |
| Total Fat | 34 g |
| Fat Satated | 18 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 206 mg |
| Sodium | 702 mg |
| Li-carbohydrate | 6 g |
| Fiber Fiber | 1 g |
| Liprotheine | 26 g |