Super-Kuzadza Yakabikwa Veggie Frittata Recipe

Zvemukati

• Zvinoshandiswa
• Mirayiridzo
• Ongororo ye

Inoita: 6 servings

Nguva yekugadzirira: Maminitsi gumi

Nguva yekubika: 75 maminetsi

Zvinoshandiswa

Nonstick yekubika spray

3 tsvuku tsvuku tsvuku mhiripiri, mbeu uye kucheka muzvikamu

4 gariki clove, isina kuvezwa

2 yakakura zucchini, cheka mu3-1 / 2-inch mitsetse

1 wepakati anyanisi, cheka mu1 / 2-inch zvimedu

1 tablespoon mafuta omuorivhi

1/4 mukombe mutsva parsley, yakagurwa

1 teaspoon munyu

4 mazai uye 6 mazai machena

1/4 teaspoon cayenne pepper

1/3 mukombe yakanyatso shredded Parmesan

Mirayiridzo

1. Preheat oven kusvika 425 degrees. Ronga marekeni maviri ehovhoni munzvimbo yakaderera uye yepakati munzvimbo muovheni. Rongedza pasi pemabhodhoro emidziyo miviri isina kudzika yekubheka ine foil. Zvishoma kupfeka jira nepepa yekubika.

2. Isa bhero mhiripiri uye gariki mune imwe pani uye zucchini uye hanyanisi mune imwe. Bhurai miriwo nemafuta. Kugocha zucchini nehanyanisi pane yakaderera rack uye bell mhiripiri uye garlic panzvimbo yepakati rack maminitsi gumi nemashanu. Bvisa zucchini uye hanyanisi kubva muovheni. Fambisa bhero mhiripiri uye gariki kudzikisa rack; roast ingangoita maminetsi gumi kana kusvika charred. Bvisa muchoto uye rega kumira kwemaminitsi mashanu. Bvisa ganda kubva pepper uye garlic. Cheka muriwo negariki zvakakora woisa mundiro hombe. Wedzera parsley uye 1/2 teaspoon munyu.

3. Deredza kupisa kwevheni kusvika pamadhigirii mazana matatu nemakumi matatu. Pfeka 9-x-1-1 / 2-inch kutenderera keke pani nekubika kubika. Muchidimbu chepakati, whisk pamwe mazai uye mazai machena, munyu wakasara, uye pepper cayenne. Kurudzirai musanganiswa wezai mumusanganiswa wemiriwo; inomutsa muParmesan. Dururira musanganiswa mucake pan.

4. Bika, usina kuvharwa, muchoto 45 kusvika kumaminitsi makumi mashanu kana kusvika pakati pakagadzwa. Bvisa kubva muovheni uye rega imire maminetsi mashanu usati washumira.

Zvokudya zvinovaka muviri pakushumira: 139 macalorie, 11g protein, 8g makabhohydrate, 7g akazara mafuta (2g akazara), 2g fiber

Shandira iyo frittata ine yakakangwa mbatatisi yakatsvuka (kukanda makapu akapetwa nemafuta emuorivhi uye mahebhu akaomeswa, wozogocha pabheka pa 375 degrees kwemaminitsi makumi maviri kusvika makumi matatu) uye saradhi ine mafuta nevhiniga, anodaro Gayl Canfield, PhD, RD, director yezvokudya zvinovaka muviri paPritikin Longevity Center & Spa muMiami.

Ongororo ye