Ukugcwalisa Okugcwele Okugazingiwe Veggie Frittata Recipe

-Delile

• Izithako
• Izikhombisi-ndlela
• Buyekeza kwe-

Yenza: Izinsizakalo ezi-6

Isikhathi sokulungiselela: Imizuzu eyi-10

Isikhathi sokupheka: Imizuzu engu-75

Izithako

Ukupheka okungapheli

3 upelepele obomvu ophakathi, ohlwanyelwe futhi unqunywe amakota

Ama-clove ayi-4 kagalikhi, angahluziwe

2 enkulu zucchini, uthathe imichilo engu-3-1 / 2-intshi

1 u-anyanisi ophakathi, uthathe izingcezu ezingu-1/2-intshi

1 isipuni samafutha omnqumo

1/4 indebe iparsley entsha, eqoshiwe

1 ithisipuni kasawoti

Amaqanda ama-4 kanye namaqanda amhlophe ayi-6

1/4 ithisipuni pepper cayenne

1/3 indebe egayiwe iParmesan

Izikhombisi-ndlela

1. Hlangisa i-ovini iye kuma-degree ayi-425. Hlela amaraki ama-ovini amabili ezindaweni eziphansi naphakathi nendawo kuhhavini. Gcoba izansi zamapani amabili okubhaka angajulile ngefoyili. Faka ucwecwe oluncane ngesifutho sokupheka.

2. Faka upelepele wensimbi negalikhi kwelinye ipani ne-zucchini no-anyanisi kokunye. Shayela imifino ngamafutha. I-zucchini no-anyanisi othosiwe ku-rack ephansi nopelepele we-bell nogalikhi endaweni yokubeka isikhungo imizuzu engu-15. Susa i-zucchini no-anyanisi kuhhavini. Hambisa upelepele webheli nogalikhi uye endaweni ephansi; gazinga cishe imizuzu eyi-10 ngaphezulu noma kuze kushiswe. Susa kuhhavini bese ume imizuzu emi-5. Susa isikhumba kupelepele nogalikhi. Qoba imifino nesweli bese uyibeka endishini enkulu. Faka i-parsley ne-1/2 isipuni sikasawoti.

3. Nciphisa izinga lokushisa kwehhavini liye kuma-350 degrees. Gqoka ipani lekhekhe eliyindilinga elingu-9-x-1-1 / 2-intshi nge-spray spray. Esikhathini esiphakathi, hlanganisa amaqanda namaqanda abamhlophe, usawoti osele, nopelepele we-cayenne. Hlanganisa ingxube yeqanda engxenyeni yemifino; gxuma eParmesan. Thela ingxube epanini lekhekhe.

4. Bhaka, ungambuli, kuhhavini imizuzu engama-45 kuye kwengu-50 noma kuze kusethwe isikhungo. Susa kuhhavini bese ume imizuzu emi-5 ngaphambi kokuphaka.

Amaqiniso okunomsoco ngokukhonza ngakunye: Ama-calories ayi-139, amaprotheni ayi-11g, ama-carbohydrate angu-8g, amafutha aphelele ayi-7g (2g agcwele), ifayibha engu-2g

Phaka i-frittata ngamazambane abomvu abiwe (phonsa ama-spuds amane ngamafutha omnqumo namakhambi omisiwe, bese uyosa ebhodini lokubhaka kuma-375 degrees imizuzu engama-20 kuya kwengama-30) nesaladi elinamafutha noviniga, kusho uGayl Canfield, PhD, RD, umqondisi Ukudla okunomsoco ePritikin Longevity Center & Spa eMiami.

Buyekeza kwe-