Frittata ena e laoloa khale, hoo e ka bang joaloka tart ea meroho. U ka sebelisa chelete e seng kae ha u rata, kapa ha e le hantle meroho e meng e makhasi. Ho mofuthu haholo, mocheso oa mohatsela, esita le serame. U ka e khaola ka li-wedges kapa likarolong. Sebeletsa sena bakeng sa hoseng, brunch, kapa ka salate lijo tsa motšehare. Ho na le mefuta e sa tšoaneng ea khale ka ntle ... u ka sebelisa leha e le efe ea tsona.
Haeba u batla ho futhumala, e-ea pele 'me u mathe frittata tlas'a sepheo sa ho qetela (ho e-na le ho koahela pan ka sekwahelo)' me ka holimo u tla fumana mmala o motle oa khauta. Sheba ho netefatsa hore ha e na sootho haholo.
Qetellong u ka fafatsa cheese e sesebelitsoeng kapa e phunyeletsoeng - e kang feta, cheese ea poli kapa cheddar - ka holimo pele u koahela pan (kapa u behe pane tlas'a broiler). U ka boela ua eketsa ho hlahisa litlama tse ncha tse qhibilihisitsoeng qetellong.
Seo U tla se Hloka
- 1 tablespoon botoro
- ¼ senoelo sa koaletsoeng
- ¼ senoelo se entsoeng eiee
- Likete tse peli tsa senoelo se phehiloeng (sheba Tlhokomeliso)
- Letsoai le pepere ho latsoa
- Mahe a maholo a mahlano
Kamoo U ka e Etsang
- E qhibiliha botoro ka li-scullions tse nyenyane tsa skillet le eieiee mocheso o mocheso metsotso e 4 ho fihlela ba le bonolo. Eketsa khale mme u qale metsotso e 2 ho fihlela khale e chesa. Nako le letsoai le pepere
- E otla mahe ka sekotlolo se sephara, ebe o tšollela bona ka meroho, 'me u tsose ka linako tse ling ho fihlela mahe a ntse a le metsi, empa a qala ho pheha. Li hasang ka tsela e ts'oanang ka pan, ebe u koahela pan 'me u lumelle ho pheha metsotso e meng e 2, ho fihlela holimo ho behoa. U ka tima mocheso 'me u lumella mahe hore a lule ka pitseng e koahetsoeng metsotso e' ngoe kapa e 'meli haeba u nahana hore tlase e pheha ka potlako, empa holimo ho ntse ho hlokahala ho tiisoa.
- Sebeletsa mocheso o futhumetseng kapa o mocheso, kapa o ka o boloka serapeng ka matsatsi a 'maloa' me u sebetse ka chilled kapa mocheso oa mohatsela.
Tlhokomeliso :
Haeba u setseng khale, e sebelise, empa ha ho joalo, tlisa pitsa e khōlō ea metsi ho pheha, 'me u ekelle ka 1 tablespoon ea letsoai. Eketsa 1 sehlopha se seholo sa kale le se pheha, ka linako tse ling se hlohlelletsa ka metsotso e 8 ho fihlela khale e le bonolo. Tlosa khale ka li-tong, kapa u khanye colander. Ho fihlela u khona ho o sebetsana ka mokhoa o phollatsi ebe o tlosa mahlaku a mangata, o penya metsi a mangata, mme o batla ho o senya. Pholileng 'me u pete. Hlakola dikopi tse 2.
Leka li-frittata tse ling tse monate, tse kang Lardon, Cheese ea Pōli le Sipinachi Frittata, Pepper, Onion, Mushroom le Feta Frittata, Litapole, Leek le Dill Frittata.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 121 |
| Total Fat | 9 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 234 mg |
| Sodium | 165 mg |
| Li-carbohydrate | 2 g |
| Fiber Fiber | 1 g |
| Liprotheine | 8 g |