Hangata Frittatas ke karabo ea "Ke etsa'ng ka sena (halofo ea li-zucchini, li-mushroom tse seng kae tse tlokotsitsoeng, pepere e tšepe e nyenyane, senoelo sa raese e phehiloeng, joalo-joalo)". Sebelisa kemiso ena e le setšoantšo ho etsa libōpuoa tsa hau tsa frittata, u ekelitse motsoako oa meroho ea hau e ratoang, litlama le liphoofolo.
Likarabo tse ling ho tsena tse sebetsang-tse-setseng li ka fumanoa ka mofuta oa raese e halikiloeng le quesadillas. Ke tsona tharollo e phethahetseng ea ho iphelisa ha u ntse u hlakola friji. Ho atleha-tlhōlo.
Seo U tla se Hloka
- 1 tablespoon oli ea mohloaare
- 1 tablespoon botoro
- 2 tablespoons minced shallots
- Li-ounces tse hlano tse sliced shiitake (kapa li-mushroom tse ling)
- 1/2 senoelo se koahetsoeng khubelu, pepere e mosehla kapa ea lehlabula, kapa motsoako
- 1 teaspoon e hloekileng makhasi a thyme (minced)
- Letsoai la koshe le pepere e ncha e ncha (ho latsoa)
- Mahe a maholo a mahlano
Kamoo U ka e Etsang
- Preheat ea broiler. Senya skillet ea li-8 ho ea ho tse 10 ka mocheso o phahameng o mofuthu. Kenya tefo ea 1 ea oli le botoro. Eketsa shallots le li-mushroom, 'me u tsoe ka metsotso e ka bang 8 ho fihlela ba se ba le bonolo. Eketsa pelepele mme o lutse metsotso e meng e 2 ho fihlela meroho eohle e fetohile e bonolo. Hlohlelletsa thyme.
- Ho sa le joalo o otla mahe ka sekotlolo se bohareng. Li kenye ho pan, li hlohlelletse hangata metsotso e 'meli. Fokotsa mocheso ho ea bohareng le ho pheha metsotso e 2 ho isa ho e 3 ho fihlela mahe a behoa ka tlaase. Fetisetsa ho broiler le broil metsotso e le 1 ho isa ho 2 ho fihlela toporo e behiloe 'me chisi e qhibilihisoa mme e khauta' me frittata e ikhohomosa haholo.
- Sebeletsa mocheso o chesang kapa oa mohatsela.
Frittata e fapane joang ho feta omelet ? Lentsoe la Setaliana frittata le tsoa friggere 'me le batla le bolela fried . Lilemong tse mashome a mahlano tsa ho qetela, "frittata" e fetohile lentsoe bakeng sa "phetolelo ea omelette ea sefahleho sa Italy." Ha e sebelisoa ka kutloisiso ena, ho na le phapang e meholo e mene ho tloha ho omelette e tloaelehileng:
Hangata ho na le motsoako o le mong oa khethollo ka frittata (meroho, 'me lisebelisoa tse joalo li kopantsoe le motsoako oa lehe o otlolohileng ha mahe a sa ntse a le tala ho e-na le ho behoa ka har'a motsoako oa lehe pele o etsoa, joalo ka omelette e tloaelehileng ).
Mahe a frittata a ka otloa ka matla, ho kenyelletsa moea o mong ho feta omelette ea setso, ho lumella ho tlatsa ho tebileng le sephetho sa fluffier.
Motsoako o phehoa ka mocheso o tlaase haholo, butle-butle ho feta omelette, bonyane metsotso e 5, ka tloaelo ea 15, ho fihlela setulo se ka tlaasana se behiloe empa holimo ho ntse ho le joalo.
Karolo e phehiloeng ka frittata ha e kenyelletsoe hore e koaletsoe ka hare ho eona, joaloka omelette, empa ho e-na le hoo e fetotsoe ka botlalo, kapa e khabisitsoe ka bokhutšoanyane ho beha sethala se ka holimo, kapa ho baka ka metsotso e mehlano.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 112 |
| Total Fat | 8 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 156 mg |
| Sodium | 110 mg |
| Li-carbohydrate | 4 g |
| Fiber Fiber | 1 g |
| Liprotheine | 6 g |