Batho ba bangata ba na le mahe le chisi serapeng sa frigo, e leng lisebelisoa tsa mantlha bakeng sa recipe e bonolo ea broccoli le ea cauliflower frittata.
Ho kopana ha cauliflower, broccoli, onion, le konofolo, ho phehiloe ho fihlela ha bonolo ka frittata e nang le lithane tsa chisi e makatsa feela.
Ha ho hlokahale hore o kenyelle le paseka e phehiloeng e setseng haeba u sa batle. Kemiso ena e phethehile ntle le eona. Empa e eketsa thahasello mme ke tsela e ntle ea ho sebelisa li setseng.
Frittatas hase feela bakeng sa lijo tsa hoseng, ba etsa brunch, lijo tsa motšehare, kapa lijo tsa motšehare , kapa bosiu bosiu bo ja lijo. Sohle seo u se hlokang ho sebeletsa ka sejana sena ke salate e tala kapa salate ea litholoana le khalase ea veine e tšoeu. Bakeng sa lijo tse tsoekere, e leng brownie e ntle, kapa leqhoa le nang le mongobo o tla be o phethahetse feela.
Seo U tla se Hloka
- 2 tablespoons botoro
- 3 tablespoons oli ea mohloaare
- 1 onion (e khaotsoe)
- 3 cloves garlic (minced)
- Likotlolo tse 1 1/2 tsa broccoli florets (e nyenyane)
- Lik'hilograma tse 1 1/2 koliflower florets (e nyenyane)
- 1 senoelo se phehiloeng
- pasta
- 13 mahe a maholo (a otloa)
- 1/2 teaspoon e omisitsoeng
- makhasi a thyme
- Letsoai le pepere ho latsoa
- Kopi e le 'ngoe
- provolone chisi (grated)
- 1/4 senoelo sa Parmesan chisi (grated)
Kamoo U ka e Etsang
- Ka skate ea ovenproof skillet e nang le boima ba lisenthimithara tse 12, qhibilihisa botoro ka oli ea mohloaare ka mocheso o mofuthu.
- Eketsa lieiee, konofolo, broccoli le cauliflower. Pheha holim'a mocheso oa mocheso, o tsosang ka linako tse ling ka mocheso oa spatula ho fihlela meroho e le monate. Ebe u eketsa likhasepo tse 2 tsa metsi ho skillet, sekoahelo le steam metsotso e 2, moo meroho e lokelang ho ba bonolo.
- Lokisetsa pasta ka holim'a meroho. Tšela mahe holim 'a tsohle' me u fafatse thyme, letsoai le pepere.
- Pheha frittata, ho phahamisa likarolo ka linako tse ling ho tlohela lehe le sa phehoang le phalla ka tlaase 'me le phunyeletse spatula bohareng ba frittata e le hore lehe le ka phalla tlasa' me le phehe ka tsela e le 'ngoe ho fihlela ka tlaase e le sootho' me frittata e batla e behiloe. Shake the pan ka linako tse ling e le hore frittata e se ke ea khomarela.
- E futhumetse. Beha frittata tlas'a broiler, li-intsithara tse ka bang 6 ho tloha mohloling oa mocheso, 'me u qete metsotso e meng ea 4 ho isa ho e 8 kapa feela ho fihlela motsoako oa mahe o behoa. Tlosa skillet ho tloha ka ontong.
- Fafatsa frittata ka mefuta e 'meli ea chisi. E khutlisetse tlas'a broiler. Roala metsotso e 3 ho ea ho e 6 ho feta, ho potoloha skillet ka linako tse ling hore e phehe hantle ho fihlela cheese e qhibiliha 'me e qala ho sootho.
- Khaola frittata ka marges ebe o sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 381 |
| Total Fat | 22 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 179 mg |
| Sodium | 392 mg |
| Li-carbohydrate | 30 g |
| Fiber Fiber | 3 g |
| Liprotheine | 18 g |