Ke rata li-quiches tse ngata hobane li bonolo ho itokisetsa 'me li etsa lijo tse monate tsa protheine. Lisebelisoa tse hlahisoang ke spinach quiche tse monate li kenyelletsa lijo tsa Cheddar, bacon le seasonings.
Sebeletsa quiche ena ka senoelo sa sopho , linaoa tse halikiloeng, kapa salate e totobetseng ea lijo tsa motšehare, brunch kapa lijo tsa shoalane. Ikutloe u lokolohile ho jela 1/2 ho kopi e le 'ngoe ea li-mushroom tse nkhang hamonate tse nang le li-aniee.
Seo U tla se Hloka
- 4 dilae tse 4 tse teteaneng (diced)
- 1/2 eiee ea senoelo (e entsoeng)
- Phakete e le 'ngoe e ncha ea spinach (hoo e ka bang li-ounces tse 5 ho isa ho tse 6)
- 1 senoelo (li-ounces tse 4) Cheddar kapa Cheddar Jack e kopanya (shredded)
- Likotoana tse 1/4
- lebese, mafura a tlaase
- 1/4 senoelo se phofo se nang le morero
- Mahe a maholo a mahlano
- 1 e kholo e tsoeu ea lehe
- 1/4 pepere ea pepere
- 3/4 teaspoon letsoai
- 1/4 teaspoon onion phofo
- Pinch lekhasi oregano
- Paprika e ntle (ka khetho)
Kamoo U ka e Etsang
- Ovine ea metsi a futhumetseng ho ea ho 350 F. Butter sejana sa ho baka sekareleta sa 8-inch kapa spray ka ho hlahisa spray.
- Ka skillet e khōlō kapa sa sa pan e pheha sebakone e entsoeng ka letsoai ho fihlela mafura a etsoa 'me bacon e hlaba. Tlosa lithaole tsa pampiri.
- Tšela tsohle empa ka teaspoon e le 1 ea bacon grease. Pholosa oli ea bacon e sebelisoang ka poone ea poone kapa mafura a monate bakeng sa li-eiee kapa mefuta e meng ea meroho.
- Kenya onion ho pan 'me u phehele ka mocheso o mofuthu, o hlohlelletsang, ho fihlela o le bonolo feela.
- Eketsa makhasi a spinach mme u phehe, o tsoele pele, ho fihlela sipinake e senyehile 'me metsi leha e le afe a mangata a khomaretse makhasi a fetohile mouoane.
- Fetisetsa motsoako oa spinach ho sejana sa ho baka. Holimo ka ho lekana le bacon, joale ka cheese.
- Ka sekotlolo, hlakola hammoho lebese le phofo ho fihlela e boreleli.
- Hlatsoa mahe le mahe a lesoeu, ebe o ts'ula ka har'a pepere, letsoai, phofo ea onion le oregano.
- Tšela ka tsela e ts'oanang ka sesepa sa spinach le sa cheese. Fafatsa habobebe le liphoofolo tsa paprika, haeba o lakatsa.
- Bake metsotso e 30 ho isa ho e 40, kapa ho fihlela quiche e tiile.
E sebeletsa 4.
U ka 'na ua U rata
Frittatas e nyenyane ea boroso
Chardless Chard le Bacon Quiche
Broccoli Quiche e se nang mokokotlo
Sose e Nkhang hamonate le Cheddar Quiche
Li-Quiches tse se nang metsi tse se nang metsi le li-mushroom
Li-quiches tse nyenyane tse se nang mochini oa Broccoli
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 431 |
| Total Fat | 23 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 269 mg |
| Sodium | 865 mg |
| Li-carbohydrate | 26 g |
| Fiber Fiber | 3 g |
| Liprotheine | 30 g |