Litapole le mahe a frittata li tlile Amerika Boroa ho tsoa Spain, moo hangata li kenngoang likarolong tse nyane ebe li sebetsa joaloka tapas . Torta Espanola, eo hape a tsejoang Latin America e le torta de papas kapa tortilla Espanola, o etsa lijo tsa mantsiboea tse lekaneng, ka lebaka la lisebelisoa tse bonolo tse atisang ho ba teng.
Eketsa eng kapa eng e 'ngoe eo u e fumanang firiji - ham, bacon, chorizo, li-mushroom, pelepele tse khubelu le chisi - bohle ba etsa sejana sena se thahasellisang le se fapaneng le ho qetela ha u se entse.
Mefuta e mengata ea diresepe e letsetsa ho fokotsa torta le ho e khutlisetsa pan ho pheha lehlakoreng le leng. O hloka pan e ntle ea ho tlohela motlakase kapa oli e ngata ho etsa sena ka katleho. The broiler mokhoa ke kgetho e bonolo.
Seo U tla se Hloka
- 3 ho isa ho 4 litapole tse mahareng
- 1 eiee e khōlō
- Oli ea meroho ea oli (kapa oli ea mohloaare)
- Letsoai le pepere ho latsoa
- Mahe a 8
- 1/3 khalase (kapa lebese lohle)
- Ho ikhethela: cilantro e khabitsoeng kapa parsley
Kamoo U ka e Etsang
- Etsa litapole 'me u tšele ka letsoho haholo, hoo e ka bang karolo ea 1/4 cm, kapa u li khaole ka lik'hilograma tse 2,5.
- Beha litapole tse khaotsoeng ka sekotlolo ebe o li koahela ka metsi a letsoai .
- Sela onion thinly.
- Beha tablespoons tse peli tsa oli ka skillet e boima bo nang le oli e boima ba 12, e leng bonyane limilimithara tse peli tse tebileng ebe o chesa oli ka mocheso o mofuthu.
- Eketsa lieiee e nang le likotoana ho ea skillet ebe u pheha ho fihlela lieiee e le bonolo, e nkhang hamonate mme e fetola khauta.
- Hlatsoa litapole mme u li patise.
- Hlakola litapole le likhase tse 2 tse setseng tsa oli le nako ka letsoai le pepere.
- Kenya litapole ho eiee ka skillet.
- Koahela 'me u phehe litapole holim'a mocheso o tlase ho fihlela litapole li le bonolo, li susumetsa ka linako tse ling ho li boloka hore li se ke tsa khomarela' me li chesa.
- Hlatsoa mahe, tranelate, letsoai le pepere.
- Tšela motsoako oa lebese / lehe holim'a litapole le lieiee.
- Fafatsa parsley kapa cilantro holim'a mahe le litapole.
- Pheha motsoako holim'a mocheso o tlase ho fihlela mahe a bonahala eka a behiloe, a le hlokolosi hore a se chese, metsotso e ka bang 5 ho isa ho e 8.
- Haeba o sebelisa pan, o ka kenya frittata ka ntle ho pan 'me u kene ka polete hona joale - etsa hore sejana se shebane le skillet, ebe u fetola skillet hore frittata e oele hona joale plate-ea-up plate. Slide frittata ho tloha ka poleiti ho ea pan e le hore lehlakoreng le sootho le shebane le ho pheha mocheso o tlaase ka metsotso e seng mekae.
- Haeba skillet ea hau e sa fete, u ka qeta ho pheha mahe tlas'a broiler. Preheat the broiler, ebe u beha skillet tlas'a broiler ho fihlela tlhōrō ea frittata e soothoa 'me e nyenyane crispy.
- Khaola torta ka marges ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 251 |
| Total Fat | 17 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 279 mg |
| Sodium | 168 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 2 g |
| Liprotheine | 11 g |