Recipe ea Veggie Frittata e Tlatsang ka ho Fetisisa

Litaba

• Lisebelisoa
• Litsela
• Tlhahlobo bakeng sa

E etsa: 6 servings

Nako ea ho itokisa: Metsotso e 10

Nako ea ho pheha: Metsotso e 75

Lisebelisoa

Sefafatsi sa ho pheha se se nang thupa

3 pelepele e khubelu ea tšepe e bohareng, e behiloe 'me e khaotsoe likotoana

Li-clove tse 4 tsa konofolo, tse sa hloekisoang

Li-zucchini tse 2 tse kholo, li khaotsoe ka lihlopha tse 3-1 / 2-inch

1 eiee e bohareng, khaola likotoana tse 1/2-inch

1 tablespoon oli ea mohloaare

1/4 senoelo sa parsley e ncha, e qhibililoe

1 teaspoon letsoai

Mahe a mane le makgowa a 6 a makgowa

1/4 teaspoon pepere ea cayenne

1/3 senoelo se khabisitsoeng hantle sa Parmesan

Litsela

1. Preheat ontong ho ea likhato tse 425. Lokisetsa li-racks tse peli tsa ontong sebakeng se tlase-tlaase le se bohareng ka ontong. Ala likotoana tsa lipane tse peli tse sa tebang tsa ho baka ka foil. Koahela habobebe ka ho pheha spray.

2. Beha pepere ea tšepe le konofolo ka pane e le 'ngoe le zucchini le onion ho e' ngoe. Hlatsoa meroho ka oli. Beha zucchini le onion holim'a rack e tlase le pelepele le konofolo sebakeng se bohareng metsotso e 15. Tlosa zucchini le onion ho tloha ka ontong. Tsamaisa pelepele ea tšepe le konofolo ho theola rack; besitse metsotso e 10 ho feta kapa ho fihlela e cha. Tlosa ka ontong 'me u eme metsotso e 5. Tlosa letlalo pepereng le konofolo. Koahela meroho le konofolo kapele ebe o kenya sekotlolo se seholo. Hlohlelletsa parsley le 1/2 teaspoon letsoai.

3. Fokotsa mocheso oa ontong ho likhato tse 350. Apara pane ea kaka e chitja ea 9-x-1-1 / 2-inch ka ho pheha spray. Ka sekotlolo se sehareng, kopanya mahe le makhooa a mahe, letsoai le setseng le pepere ea cayenne. Hlohlelletsa motsoako oa mahe ka motsoako oa meroho; hlohlelletsa Parmesan. Tšela motsoako ka pane ea kuku.

4. Ho baka, ho senoloa, ka ontong metsotso e 45 ho isa ho e 50 kapa ho fihlela setsi se behiloe. Tlosa ka ontong 'me u emelle metsotso e 5 pele u sebeletsa.

Lintlha tsa phepo e nepahetseng ka ho sebeletsa: 139 lik'hilojule, 11g protheine, 8g carbohydrate, 7g kakaretso mafura (2g saturated), 2g fiber

Sebeletsa frittata ka litapole tse khubelu tse halikiloeng (akhela li-spuds tse arohaneng ka oli ea mohloaare le litlama tse omisitsoeng, ebe o halika pampiring ea ho baka ka likhato tse 375 metsotso e 20 ho isa ho e 30) le salate e nang le oli le asene, ho bolela Gayl Canfield, PhD, RD, motsamaisi ea phepo e nepahetseng Setsing sa Pritikin Longevity Center & Spa se Miami.

Tlhahlobo bakeng sa