Ntụziaka Vegetry Frittata nke na-ejuputa n'ọkụ

Ndinaya

• Efrata
• Ntuziaka
• Nyochaa maka

Na -eme: 6 servings

Oge nkwadebe: Nkeji 10

Oge nri: 75 nkeji

Efrata

Ịgba esi nri na-adịghị osisi

3 ọkara ose mgbịrịgba, seeded na bee n'ime ebe

4 galik cloves, nke a na-ewepụghị

2 nnukwu zucchini, bee n'ime ibe 3-1/2-inch

1 yabasị ọkara, bee n'ime mpekere 1/2-inch

1 tablespoon mmanụ oliv

1/4 iko pasili ọhụrụ, chopped

1 teaspoon nnu

Nsen 4 tinyere akwa akwa 6

1/4 teaspoon ose cayenne

1/3 iko achịcha Parmesan nke ọma

Ntuziaka

1. Kpoo oven ahụ ruo ogo 425. Hazie akwa oven abụọ n'ọnọdụ kacha ala na etiti n'ime oven. Debe ala nke efere achịcha abụọ na -emighị emi na foil. Jiri obere ihe mkpuchi kpuchie foil na nfe nri.

2. Debe ose na galik n'otu pan na zukini na yabasị na nke ọzọ. Ghichaa akwụkwọ nri na mmanụ. Richaa zukini na yabasị n'obere obere mgbịrịgba na ose mgbịrịgba na galik na akwa etiti nkeji iri na ise. Wepu zucchini na yabasị na oven. Bugharịa ose na galik ka ọ belata ite; nwuo ihe dị ka nkeji 10 ọzọ ma ọ bụ ruo mgbe agwakọtara ya. Wepu na oven ka guzoro 5 nkeji. Wepu akpụkpọ anụ site na ose na galik. Bee akwụkwọ nri na galik nke ọma ma tinye n'ime nnukwu efere. Tinye pasili na 1/2 teaspoon nnu.

3. Belata okpomọkụ oven ruo ogo 350. Kpoo pan achịcha achicha 9-x-1-1/2-inch na ihe na-esi nri. Na nnukwu efere, gbanye akwa na akwa ọcha, nnu fọdụrụ na ose cayenne. Tinye akwa ngwakọta n'ime ngwakọta akwukwo nri; tinye na Parmesan. Wunye ngwakọta n'ime achicha pan.

4. Achịcha, kpuchie, na oven 45 ruo 50 nkeji ma ọ bụ ruo mgbe edobere etiti. Wepu na oven ka guzoro 5 nkeji tupu ị na-eje ozi.

Eziokwu banyere nri kwa nri: Kalori 139, protein 11g, carbohydrate 8g, 7g mkpokọta abụba (2g juputara), 2g eriri.

Na-efe frittata na poteto uhie a ṅara n'ọkụ (tinye spuds nkeji anọ na mmanụ oliv na ahịhịa a mịrị amị, wee rie ya na mpempe achịcha na 375 degrees maka 20 ruo 30 nkeji) na salad na mmanụ na mmanya, ka Gayl Canfield, PhD, RD, director na-ekwu. Ihe oriri na -edozi ahụ na Pritikin Longevity Center & Spa na Miami.

Nyochaa maka