Le quiche e bonolo haholo ho bonahala eka u etsa ntho e fosahetseng ha u ntse u e etsa. Ke hobane mokokotlo o iketsetsa-motsoako oa mahe o nolofalletsa li-groats tse nang le litlolo tse hlabosang ha ntho e le 'ngoe e apeha' me li fetoha sebaka se fetang se bonolo, sa gluten, sa monate o monate. Ntho ea bohlokoa ka ho fetisisa ke ho fumana li-groats tse ntseng li le teng pele. Batla lihlopha tsa lijo tsa bophelo bo botle, li-grocers tse khethehileng, le li-co-ops tse nang le lijo tse kholo tsa lijo. Boiteko ba ho bo fumana ke ba bohlokoa hobane u li sebelisa ho tsamaisa poto ea pie 'me ke mokokotlo. Ha ho joe.
Sebeletsa quiche ena e le karolo ea brunch e tloaelehileng e nang le salate ea litholoana 'me mohlomong e na le bacon kapa boroso haufi le moo. Kapa, khetha lijo tse bonolo le tse bonolo-tsohle tseo u li hlokang ke salate e tala bakeng sa lijo tse feletseng.
Seo U tla se Hloka
- 2 tablespoons botoro (arotsoe)
- 3/4 toasted buckwheat groats *
- 2 shallots (kapa 1/2 eiee e nyenyane)
- 4 ounces spinach (kapa meroho e meng ea ho pheha)
- Mahe a maholo a maholo
- 1 senoelo sa lebese kaofela
- 1/2 senoelo sa tranelate e boima
- 1/2 teaspoon letsoai
- 3/4 senoelo sa gruyere cheese (grated)
Kamoo U ka e Etsang
- Preheat ovine ho 350 F.
- Sebelisa hlapiso e le 1 ea botoro ho apara ka hare ka pan ea pie e 9-inch ka seatla se bulehileng. Setlolo sa botoro ke seo buckwheat e tla khomarela sona, ka ho teba, e be se fanang ka seatla se bulehileng.
- Beha sekotlolo sa metsi ka har'a pan. Tlanya le ho khanya kahare e le hore li-groats li koahela tlase le mahlakoreng a pan ka har'a lehare. Sebelisa matsoho a hau ho tlatsa libaka leha e le life tse bulehileng, ha ho hlokahala. Beha pitsa e entsoeng ka buckwheat.
- Khaola, peel le ho fokotsa shallots.
- Senya setlolo se seholo sa ho chesa ka har'a seaplane-mocheso o phahameng. Kenya sapoleon e setseng ea botoro. Hang ha botoro e qhibilihisoa, eketsa shallots. Cook, susumetsang maikutlo khafetsa, ho fihlela shallots ba atolosoa ka metsotso e 3. Kenya spinach. Pheha, e tsosang khafetsa, ho fihlela makhasi a sipinake a senyeha, a lokolle metsi a bona, 'me metsi ao a fetohile mouoane, hoo e ka bang metsotso e 5. Beha ka thōko ho tlohela ho pholile hanyenyane.
- Hlaha mahe ka sekotlolo se bohareng. Hlatsoa mahe ho fihlela ba kopantsoe hantle, ho se na likhahla tsa yolk kapa liletsa tse tšoeu. Eketsa lebese, tranelate le letsoai. Tlanya ho kopanya.
- Fafatsa hoo e batlang e le halofo ea chisi tlase tlaase ea pan e entsoeng ka buckwheat. Kenya spinach ka holim'a cheese. Hlakola ka bonolo ka motsoako oa mahe. Fafatsa le lijo tse setseng. Bake ho fihlela motsoako oa mahe o ikhohomosa 'me o behoe, hoo e ka bang metsotso e 40.
- Lumella bonyane bonyane metsotso e 10 ho beha pele ho slicing. Sebeletsa mofuthu kapa mocheso oa mohatsela.
Liphetoho
- Sebelisa mofuta ofe kapa ofe oa chisi o o ratang! Cheddar, parmesan, chisi ea poli, fontina, gouda-ke liqeto tsohle tse ntle. Ho phatloha ho fokolang ka ho khetheha ho monate mona!
- Seo se itse, haeba u ka rata, ikutloe u lokolohile ho tlohela chisi-quiche e ntse e monate!
- Kenya tablespoons tse peli ho isa ho tse 4 ho fokotsa litlama tse ncha tse kang chervil, dill, kapa parsley ho kopanya lehe.
- Sebelisa meroho e fapaneng. Ntho e tšoanang ea asparagus, lierekisi, linaoa, kapa zucchini ke tse ling tse ntle tse khethollang.
- Kenya 1/4 ho 1/2 senoelo se koahetsoeng ka bohobe bo phehiloeng bakeng sa phetoho ea nama.
- Fafatsa ka makhetlo a mabeli a khaohileng a omeletseng hammoho le sipinake.
* Haeba u sa fumane li-groats tse nang le litlolo tse hlahisitsoeng hantle, tse nang le litlolo tse tala tse nang le lero le leholo ka mocheso o mofuthu, o hlohlelletsang le ho o hula khafetsa ha ba ntse ba fetoha ho tloha botala bo botala ho ea ho sootho e bosoeu.