Motsoako ona o bonolo oa squash ea lehlabula, eieee, konofolo, chisi le mahe a etsa brunch e potlakileng le e khotsofatsang, lijo tsa motšehare kapa lijo tsa mantsiboea. Yellow squash ea lehlabula e sebetsa hantle sebakeng sa zucchini, le hoja 'mala o mosehla o kopana le lehe, e leng se fellang ka frittata e nyenyane haholo.
Ikutloe u lokolohile ho bapala ka mofuta oa chisi mme hore na kapa ho hlohlelletsa li-herbs-frittatas ke lijana tse tloaelehileng tse reretsoeng ho sebelisoa ho etsa lijo tsa se haufi.
Fumana lipepe tse ling tse bonolo le tse monate tsa Tsucchini mona .
Seo U tla se Hloka
- Mahe a mane
- 2 tablespoons tranelate kapa lebese
- Eiee e nyenyane e 1
- 2 tablespoons oli ea mohloaare, arotsoe
- 1/2 teaspoon letsoai le letle la letsoai
- 1 clove garlic
- 3
- li-zucchini kapa li-squash tsa lehlabula
- 1/3 senoelo sa Parmesan kapa li-grating tse ling tse thata
- Dipole tse 2 tse nyenyane tsa parsley, basil, kapa thyme (ka ho ikhethela)
- 1/4 teaspoon pepere e ncha e mongobo
Kamoo U ka e Etsang
- Ka sekotlolo se seholo, whisk mahe le tranelate kapa lebese ho fihlela mahee a makhooa a robehile ka ho feletseng 'me whisk e phahame ka sekotlolo se qhoqhoang ho se na globs e khomarelang ho eona. Motsoako o lokela ho ba o mobebe, metsi, le ho phalla joaloka khalase ea lebese. Beha ka thōko.
- Fokotsa 'me u hloekise onion, khabeloa ho e tšela.
- Ka pane e kholo ea ho chesa, khasepo ea mocheso 1 ea oli ea mohloaare ho feta bohareng-mocheso o phahameng. Kenya onion le letsoai. Pheha, e tsosang hangata ho fihlela onion e qala ho sootho, hoo e ka bang metsotso e 5.
- Ho sa le joalo, peel le ho fokotsa konofolo. Fokotsa squash ea squash kapa ea lehlabula, khaola ka halofo ka bolelele, 'me u tšele ka metsotsoana halofo ea likhoeli.
- Ha eiee e qala ho sootho, eketsa konofolo ea minced mme u phehe ho fihlela monko o monate, hoo e ka bang metsotso e le 'ngoe. Kenya li-zucchini tse sliced kapa squash ea lehlabula 'me u phehe, u hlohlelletse, ho fihlela u hlakola, metsotso e ka bang 5.
- Ha e ntse e pheha, grate ea chisi mme u fokotse litlama.
- Susumelletsa li-cheese, litlama le pepere ho mahe. Hlohlelletsa motsoako oa meroho.
- Khutlisa pan ka setofo. Kenya sethopo sa 1 se setseng sa oli, se se emele ho apara pan, 'me u se lule ho fihlela se chesa. Tšela ka lehe-meroho motsoako. Fokotsa mocheso ho fihlela bohareng. Pheha ho fihlela e le sootho ka tlase, metsotso e ka bang 5.
- Senya broiler, u hlophise lisenthimithara tse 6 ho isa ho tse 8 ka tlase ho ntho e futhumatsang.
- Beha frittata tlas'a broiler 'me u phehe, u shebe kamehla, ho fihlela frittata e behiloe' me holimo hoa soeufala, metsotso e 2 ho ea ho e 3 (mahlo a hau a bohlokoa ho feta oache mona!).
- Sebelisa silicone spatula ho pota-potile metse, butle-butle ho sebetsa tlas'a frittata ho fihlela ntho eohle e lokolohile ho tloha pan. Slide frittata ka poleiti ea ho sebeletsa ebe u sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 175 |
| Total Fat | 11 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 148 mg |
| Sodium | 342 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 1 g |
| Liprotheine | 8 g |