Ukuzalisa kakhulu iVeggie Frittata Recipe

Umxholo

• Izithako
• Imikhombandlela
• Uphengululo lwe

Yenza: Iinkonzo ezi-6

Ixesha lokulungiselela: Imizuzu eli-10

Ixesha lokupheka: Imizuzu engama-75

Izithako

Isitshizi sokupheka esingapheliyo

I-3 i-pepper ebomvu yentsimbi ephakathi, imbewu kwaye inqunywe kwiikota

I-4 i-clove yegalikhi, ingaxutywanga

2 enkulu zucchini, uthathe imicu eyi-3-1 / 2-intshi

1 itswele eliphakathi, uthathe iziqwenga ezi-1/2-intshi

1 icephe yeoyile ye-olive

I-1/4 yekomityi iparsley entsha, etyongwe

1 itispuni yetyuwa

Amaqanda ama-4 kunye namaqanda ama-6 amhlophe

I-1/4 ithisipuni ye-cayenne pepper

I-1/3 indebe ecoliweyo yeParmesan

Imikhombandlela

1. Ukucwilisa i-oven ukuya kuma-425 degrees. Hlela ii-racks ezimbini kwiindawo eziphantsi kunye neziko ehovini. Yenza umgca weebhotile zeepani ezimbini zokubhaka ezingekho nzulu ngefoyile. Faka ifoyile encinci ngokupheka.

2. Beka i-bell pepper kunye negalikhi kwipani enye kunye ne-zucchini kunye ne-anyanisi kwenye. Gcoba imifuno ngeoli. I-zucchini egcadiweyo kunye no-anyanisi kumqolo ongezantsi kunye neentsimbi zepepile kunye negalikhi kwiziko elinemizuzu eli-15. Susa i-zucchini kunye ne-anyanisi kwi-oven. Hambisa i-bell pepper kunye negalikhi kwi-rack ephantsi; yosa malunga nemizuzu eli-10 ngaphezulu okanye de itshe. Susa kwi-oveni kwaye ume imizuzu emi-5. Susa ulusu kwipepile kunye negalikhi. Hlanganisa imifuno kunye negalikhi kwaye ubeke kwisitya esikhulu. Gxuma i-parsley kunye ne-1/2 ithispoon ityuwa.

3. Ukunciphisa ubushushu be-oven ukuya kuma-350 degrees. Ingubo ye-pan ye-cake ye-9-x-1-1 / 2-intshi kunye nokupheka. Kwisitya esiphakathi, hlanganisa amaqanda kunye namaqanda abamhlophe, ityuwa eseleyo kunye nepepile ye-cayenne. Gxuma umxube weqanda kumxube wemifuno; gxotha eParmesan. Phala umxube kwi-pan yekhekhe.

4. Bhaka, ungagqunywanga, kwi-oven 45 ukuya kwimizuzu engama-50 okanye kude kube yindawo ephakathi. Susa kwi-oven kwaye uvumele ume imizuzu emi-5 ngaphambi kokukhonza.

Iinyaniso zezondlo ngokwenkonzo nganye: Iikhalori ezili-139, iprotheni ye-11g, i-8g ye-carbohydrate, i-7g iyonke yeoyile (2g egcweleyo), 2g ifayibha

Khonza i-frittata ngeetapile ezibomvu ezigcadiweyo (uphonsa ii-spuds ezahlukaniswe ngeoyile yomnquma kunye nemifuno eyomileyo, emva koko wosa iphepha lokubhaka kwi-375 degrees imizuzu engama-20 ukuya kwengama-30) kunye nesaladi eneoyile kunye neviniga, utshilo uGayl Canfield, PhD, RD, umlawuli yesondlo kwi-Pritikin Longevity Centre kunye ne-Spa eMiami.

Uphengululo lwe