I-Egg White Frittata enesipinashi, amakhowe, neFeta

Le Egg White Frittata iyindlela elula kodwa egculisayo yasekuseni noma yasekuseni. Igcwele amaprotheni avela emaqandeni amhlophe futhi igcwele isipinashi esinomsoco, amakhowe, kanye nokuthinta kwe feta ekhaliphile, ilungele ukudla okunama-calories aphansi, okunempilo okungayekethisi ukunambitheka.

Izithako

• Ama-egg whites amakhulu angu-8 (noma inkomishi engu-1 yama-egg whites awuketshezi)
• Inkomishi engu-1/4 yobisi (uma uthanda, ukuze kube nobukhilimu; sebenzisa ubisi olusekelwe ezitshalweni uma ungafuni ubisi)
• Ithisipuni elingu-1 lamafutha omnqumo noma isifafazi sokupheka
• Inkomishi engu-1 yesipinashi esisha, esisikiwe kakhulu
• Inkomishi engu-1/2 yamakhowe, asikwe izicucu ezincane
• Inkomishi engu-1/4 ye-feta cheese ehlukanisiwe
• Ithisipuni elingu-1/4 le-garlic powder
• Ithisipuni elingu-1/4 likasawoti
• Ithisipuni elingu-1/4 lepelepele omnyama
• Amathisipuni ama-2 e-parsley noma ama-chives amasha, asikiwe (uma uthanda, ukuze kuhlobise)

Iziqondiso

Shisisa Ngaphambili Futhi Ulungiselele

Shisisa ihhavini lakho libe ku-190°C (375°F). Uma ipani lakho lingalifanele ihhavini, grease kancane isitsha sokubhaka bese usibeka eceleni.

Sauté Imifino

Shisisa amafutha omnqumo epani elinganamatheli, elifanele ihhavini ngaphezu kokushisa okuphakathi. Faka amakhowe bese uwasauté imizuzu 3–4, noma kuze kube yilapho ethamba futhi eba nsundu kancane. Faka isipinashi bese upheka eminye imizuzu 1–2, kuze kube yilapho kuphela sibuna. Susa ekushiseni.

Lungiselela Ingxube Yamaqanda

Esitsheni sokuxuba, hlanganisa ama-egg whites, ubisi (uma usebenzisa), i-garlic powder, usawoti, nepelepele omnyama. Faka uhhafu we-feta ehlukanisiwe.

Hlanganisa Bese Upheka

Thela ingxube yamaqanda phezu kwemifino esautéwe epani, uyisakaze ngokulinganayo. Fafaza i-feta esele phezulu. Pheka esitofini ngaphezu kokushisa okuphansi imizuzu 2–3, kuze kube yilapho imiphetho iqala ukuma.

Bhaka I-Frittata

Dlulisela ipani ehhavini elishisisiwe ngaphambili bese ubhaka imizuzu 12–15, noma kuze kube yilapho ama-egg whites esemi ngokuphelele futhi ensundu kancane phezulu. Uma usebenzisa isitsha sokubhaka, thela ingxube esitsheni esilungisiwe bese ulandela imiyalelo efanayo yokubhaka.

Nikeza

Susa i-frittata ehhavini bese uyivumela ukuba iphole umzuzu owodwa noma emibili. Fafaza i-parsley noma ama-chives amasha uma uthanda. Sika izicucu bese unikeza kushisa.

Amathiphu E-Egg White Frittata Ephelele

• Ipani elinganamatheli: Ipani elinganamatheli, elifanele ihhavini liqinisekisa ukuthi i-frittata ikhishwa kalula.
• Yenza imifino ibe ngokwakho: Faka upelepele osikiwe, utamatisi omncane, noma u-anyanisi ukuze kube nokuhlukahluka.
• Faka izinongo: Ukuthinta i-paprika noma ama-chilli flakes kungathuthukisa ukunambitheka.
• Ukulungiselela ukudla: Le frittata igcina kahle efrijini kuze kube yizinsuku ezi-3. Vele ushise kabusha izicucu ku-microwave noma ehhavini.

Le Egg White Frittata enesipinashi, amakhowe, neFeta iyindlela emnandi, enamakhalori aphansi elungele noma yisiphi isikhathi sosuku. Ihlukahluka, kulula ukuyenza, futhi iqinisekile ukuthi izoba yinto ejwayelekile ekudleni kwakho!