Ke feletse ka ho feletseng ka spiralizing mode, ho hlahloba letoto la liphetolelo tse sa tšoaneng. Lula u talimile mehlala e ratoang! Ho monate haholo, mme recipe ena e bile phello ea 'na feela ho leka ka lekhetlo la pele, le ho ipotsa, hore na ke etse'ng ka motsoako oo oa motley oa li-veggies tsa spiralized? Frittata! Joaloka omelet, ho tlatsoa feela ho ajoa hohle, 'me ho fokotsoe ka li-wedges kapa mabaleng ho sebeletsa.
Hobane meroho e kopantsoe mahe, e lokela ho kenngoa ho fihlela e le bonolo, 'me tabeng ea litapole, sena se tla bolela hore ba senya ho hong ho phoso. Hape ha ho tsotellehe hore na ho na le nako e telele hakae kapa hore na likaroloana li khutsoanyane hakae, ho tloha ha frittata e khaoloa ka marakeng, meroho e tla khaola hape. Ke ne ke bapala ka mahlakoreng a fapaneng, 'me e le hantle hantle leha e le efe kahare eo ue sebelisang risepe ena e feto-fetohang - pheha ntho e' ngoe le e 'ngoe ho fihlela e le dente .
U ka sebelisa meroho leha e le efe eo uena le bana ba hao le e ratang, ena ke setsi sa motheo feela, le hoja meroho e itseng e tiileng e ka ba le moea. Haeba u se na li-spiral, u ka khaola meroho - e ka 'na ea se ke ea bonahala eka e pholile empa e ntse e tla monate. Bakeng sa buffet ea brunch, e hlahise ka salate ea pasta , pitsa e kholo ea sopho e entsoeng ka langa le le lej , le bohobe bo bong bo bobebe, mohlomong le salate e tala , 'me u tla ba le tafole e ntle le e kholo.
Seo U tla se Hloka
- 2 diaspone oli ea limela
- 1 onion, e tsoetseng pele
- ½ litapole tse monate, tse phunyeletsoeng
- 1 litapole tse khubelu, tse phunyeletsoeng
- Letsoai le pepere ho latsoa
- ½ bohareng ba zucchini, spiralized
- ½ senoelo sa hop e khabisitsoeng
- Mahe a maholo a mahlano
Kamoo U ka e Etsang
- Preheat the broiler, le rack e ka bang bolelele ba lisenthimithara tse 4 mohloling oa mocheso.
- Ka skillet e nang le boima bo bolelele ba lisenthimithara tse 10 mocheso o chesa oli ho feta mocheso o mofuthu. Eketsa eiee, litapole le litapole tse khubelu, nako le letsoai le pepere, 'me u phehe, u susumetsa ka linako tse ling ho fihlela meroho e qala ho ba bonolo, hoo e ka bang metsotso e 8. Kenya li-zucchini le k'habeche mme u tsamaee ka metsotso e meng e 6, ho fihlela ntho e 'ngoe le e' ngoe e le bonolo.
- Ho sa le joalo, ka sekotlolo se ka hare, whisk mahe, le nako ka letsoai le pepere. Tšela mahe ka pan, 'me u hlohlelletse ho kopanya ntho e' ngoe le e 'ngoe ka mokhoa o ts'oanang. Fokotsa mocheso ho ea bohareng ba boemong bo tlaase 'me u phehe ho fihlela ka tlaase ho behiloe hantle, empa top top e sa ntse e le ea mathe. Beha skillet tlas'a broiler. Khutsa ho fihlela frittata e behoa ka ho feletseng , metsotso e 2 ho ea ho e 4. Tlosa ho tloha ka ontong 'me u lule nako e le' ngoe kapa tse peli (sheba litebelisoa tsa pan!), Joale u sebetse ka wedges. Ho futhumala haholo, ka tempeleng kapa ho bata.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 148 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 151 mg |
| Sodium | 123 mg |
| Li-carbohydrate | 17 g |
| Fiber Fiber | 3 g |
| Liprotheine | 7 g |