Kev noj mov thawj hnub yog qhov tseem ceeb rau ib tus neeg. Rau pluas tshais, nws yog txoj kev noj kom txaus siab tshaj plaws, tab sis tib lub sijhawm, lub teeb tais. Nws yuav tsum pab lub cev sawv, muab lub zog, ua kom muaj zog thiab ua zoo rau lub sijhawm tag nrho. Zucchini frittata yog kev noj tshais zoo rau tag nrho tsev neeg.
Kev noj haus frittata qab qab thiab muaj txiaj ntsig nrog ntau yam khoom xyaw, zoo meej rau noj tshais lossis noj hmo. Nws yog kua zaub ntawm lub cev muaj kua roj uas qab heev hauv txhua hom. Koj tuaj yeem nrhiav cov khoom xyaw uas tsim nyog rau tag nrho tsev neeg thiab yooj yim los npaj rau hauv txoj kev ib txwm.
Lub ntsiab tseem ceeb hauv cov txheej txheem ua noj yog txheej txheem kib ntawm lub qhov cub ntawm ob sab, tab sis nws tuaj yeem faib ua ob kauj ruam. Ua ntej, kib hauv lub lauj kaub yam tsis tau tig mus txog rau hauv qab ua ib txheej tawv, tom qab ntawd muab tso rau hauv qhov cub / microwave thiab xim av sab saum toj.
Daim ntawv qhia frittata classic
Koj yuav xav tau cov khoom xyaw hauv qab no:
- zucchini - 400 g;
- dos - 2 pcs.;
- qe - 3 pcs.;
- mis - 130 ml;
- cheese - 50 g;
- zaub muaj roj - 3 diav
Kev ua zaub mov noj ib tog zuj zus:
- Npaj zaub mov - ntxuav, qhuav, txiav mus rau hauv nyias cov hlov, kib. Ua ntej, dos rau ob feeb, tom qab ntawd ntxiv zucchini, ua noj rau lwm 5-7 feeb kom txog thaum pob tshab.
- Muab cov cheese rau ntawm grater zoo, tsuav cov zaub ntsuab tsis coarsely, yeej lub qe thiab mis nyuj loj, ua ke txhua cov khoom xyaw, sib xyaw kom zoo.
- Ncuav cov sib tov sib xyaw rau cov zaub uas tau ua tiav cov khoom tiav, sib tov, kib rau tsib feeb, npog, hloov mus rau qhov cub rau yim feeb ntawm 180 degrees.
Muag heev thiab lub teeb omelet yog npaj txhij, Bon appetit!
Italian frittata
Cheebtsam:
- zucchini, dos - 1 pc.;
- ntsuab dos - 2-3 qia;
- qe - 4 pcs.;
- cream - 150 ml;
- "Chili" - 1/3 ntawm pod;
- nyuaj cheese - 70 g;
- Oleina - 50 ml;
- ntsev, Provencal tshuaj ntsuab - de.
Cov kauj ruam los ntawm kauj ruam qhia:
- Ntxuav lub zucchini, faib ua plaub fab, ntxiv ntsev.
- Dos, ntsuab dos, txhoov kua txob, kib rau ob peb feeb kom txog thaum pob tshab.
- Ncuav cov zaub rau hauv lub lauj kaub kib thiab tsaus rau peb feeb, ntsev, ntxiv cov txuj lom.
- Yeej nrog kev tov nyob rau ntawm qhov siab tshaj plaws lub qe-creamy ua npuas, ntxiv grated cheese, do.
- Ncuav cov sib tov sib xyaw rau hauv cov pwm thiab kib tshaj cov cua sov nruab nrab rau kaum feeb.
- Thaum cov ntsiab lus teeb tsa, tig mus nrog ib phaj mus rau lwm sab thiab kib rau lwm 5-7 feeb. Npog thiab so rau ib feeb.
Pab nrog toast thiab garnish nrog tshiab dill / parsley.
Nov yog cov lus qhia nthuav tawm rau cov neeg nyiam noj zaub mov ntsim thaum sawv ntxov.
Cov menyuam yaus version ntawm frittata
Cov menyuam yaus yog cov tsiaj nrawm tshaj plaws, qee zaum nws yuav nyuaj rau lawv los noj cov zaub mov muaj txiaj ntsig zoo uas lawv tsis tau paub dua. Cov niam yuav tsum tau siv txoj kev ntxias los yaum tus me nyuam kom noj ib daig. Txawm tias lub tais zoo li zucchini omelette tuaj yeem ua rau tus menyuam tsis txaus siab yog npaj rau daim muffins.
Koj yuav xav tau cov khoom siv hauv qab no thiab cov cuab yeej:
- peb lub qe;
- ib nrab khob khob mis / cream;
- ib zucchini;
- peb tbsp. dia ntawm semolina;
- ib tbsp. ib diav ntawm hmoov nplej;
- ntsev - ib de;
- zaub roj - 5 ml hauv txhua niche ntawm daim ntawv;
- puab rau muffins.
Yuav ua li cas ua noj:
- Yeej lub qe-mis sib tov kom txog thaum ua npuas, lub caij nrog ntsev, ntxiv semolina, teem rau 10 feeb.
- Tshaj tawm cov zaub ntawm ib coarse grater, muab tso rau ntawm sieve kom tshem tawm cov kua txiv.
- Ua ke ob qho tib si loj, sprinkle nrog hmoov, do nrog ib tug spatula kom txog thaum tus.
- Kev ywj siab tso cov roj pwm, ncuav cov khoom tiav ib nrab rau ib nrab ntawm cov niche, tawm mus so rau tsib feeb.
- Tso rau hauv qhov cub preheated rau 180 degrees rau ib nrab ib teev.
- Muab cov ncuav qab zib tso rau ib lub phaj, koj tuaj yeem hliv nrog qaub cream.
Daim ntawv qhia nthuav dav uas yuav rov hais dua tsis yog rau cov menyuam yaus. Pab koj tus kheej!
Neapolitan casserole
Npaj rau cov khoom siv hauv qab no:
- zucchini -500 g;
- dos - ib qho;
- tswb kua txob - ib qho pod;
- qe - 4 daim;
- qaub cream - 200 g;
- cheese - 75 g;
- sunflower roj - 4 diav;
- nplej zom - 150 g;
- ntsuab peas - 70 g;
- sib tov ntawm cov kua txob, tshuaj ntsuab - mus saj.
Kauj ruam zuj zus:
- Ntxuav zaub, blot tshaj noo noo, txiav mus rau hauv nyias ib nrab ib ncig.
- Boil lub straws nyob rau hauv salted dej, muab tso rau hauv ib tug colander.
- Fry txhua yam hauv kib kom txog thaum Golden xim av, lub caij nrog cov txuj lom.
- Ua npuas lub qe thiab qaub cream nrog tov.
- Caw tawm cov pwm, hloov tag nrho cov khoom xyaw, ncuav dhau qhov seem, sib tov, nphoo nrog taum ntsuab thiab grated cheese rau sab saum toj.
- Ci hauv qhov cub preheated rau 35 feeb ntawm 170 degrees.
- Tom qab lub sijhawm dhau mus, tua cov roj, cia nws nyob li 10 feeb thiab ua haujlwm. Bon Appetit!
Qaib frittata
Cov khoom xyaw:
- zaub - 300 g;
- nqaij qaib mis fillet - 200 g;
- qhov muag teev;
- tsib lub qe;
- mis nyuj, tshij - 100 g txhua;
- zaub muaj roj - 50 ml;
- seasonings, tshuaj ntsuab - mus saj.
Cov lus qhia ua noj:
- Txiav cov nqaij rau hauv cov ntawv me me, kib rau peb feeb hla kev sov siab.
- Txiav zucchini rau hauv quarters, dos rau hauv ib ncig, quav mus rau hauv ib kem kib, yias nrog seasonings.
- Npaj cov mis thiab qe loj, nplawm nrog tus tov ntawm kev kub ceev, ntxiv cheese, do.
- Tso cov zaub loj rau hauv daim ntawv, nphoo nrog kib nqaij qaib, ncuav rau hauv cov cheese thiab qe dawb.
- Ci rau plaub caug feeb ntawm qhov kub ntawm 130-150 degrees.
Tom qab lub sijhawm dhau los lawm, tshem tawm los ntawm qhov cub thiab ua haujlwm.
Lub taub hau yias nyob rau hauv ib lub lauj kaub
Ua raws li cov hauv qab no:
- nruab nrab-loj zucchini;
- dos - 2 pcs.;
- qe - 7 pcs.;
- mis nyuj - 1 tbsp.;
- zaub roj - 50 ml;
- "Parmesan", nceb nceb - 100 g txhua;
- dub kua txob, turmeric, zaub txhwb qaib - ¼ tsp txhua
Cov lus qhia ua noj:
- Ntxuav zaub, tshem tawm ya raws, tsuav ntau. Grate lub cheese on ib coarse grater, finely chop zaub. Sib tov txhua yam hauv ib lub tais.
- Nrog tus tov khoom, ntaus lub hauv paus nrog ntsev, seasonings, ncuav mus rau lwm cov khoom xyaw, do.
- Muab cov nceb rau hauv qab ntawm pwm, hliv rau qhov npaj uas loj, muab tso rau hauv qhov cub, cia rau 30-35 feeb kom txog thaum Golden xim av.
Frittata nrog tsev cheese
Nov yog lwm daim ntawv qhia ua lus Italian zoo tshaj.
Cheebtsam:
- zucchini - 1 daim;
- qe - 6 pcs.;
- tsev cheese 5% rog - ½ pob;
- mozzarella - 5-6 lub pob;
- tshiab zaub txhwb, cilantro - 5 g txhua;
- ntsev - ½ tsp;
- allspice - ib de;
- "Altera" - 35 ml.
Txoj kev ua noj:
- Yeej lub qe ua npuas ncauj nrog whisk, ntxiv tsev cheese grated los ntawm sieve, sib tov kom txog thaum tus.
- Mash lub mozzarella nrog rab rawg, ntsev, ntxiv rau lub caij, tov, ntxiv rau curd thiab qe dawb paug.
- Daim thiab kib lub zucchini plastics rau li 6 feeb kom txog thaum Golden xim av.
- Tshem tawm ntawm lub qhov cub, tshem tawm cov rog, txias me ntsis, sib xyaw nrog lwm cov khoom noj tau npaj. Fry tsis muaj nplawm ntxiv li xya feeb.
- Tom qab ntawd tshem txhua yam mus rau qhov cub, ci rau ob lossis peb feeb, txias me ntsis thiab koj tuaj yeem kho rau tsev neeg.
Calorie cov ntsiab lus
Nws yog kwv yees li 90 kcal ib ib puas grams ntawm cov khoom tiav, thiab nyob ntawm cov khoom sib xyaw. Yog li thaum ntxiv ham yuav ncav cuag 120 calories. Hais txog lub zog muaj nuj nqis, cov nqaijrog, rog, carbohydrates, zaub mov muaj fiber ntau thiab dej tau suav nrog qhov sib npaug ntawm 6, 6-5, 3-4, 5-1, 3-86 g.
Cov khoom tseem ceeb thiab kev phom sij
Frittata muaj cov zaub mov, vitamins, choline, selenium, fiber thiab lwm yam khoom muaj txiaj ntsig. Kev siv omelet tsis tu ncua nrog zaub pab txhim kho kev noj qab haus huv ntawm lub cev, rov qab ua cov qauv ntawm daim tawv nqaij, plaub hau thiab rau tes. Tsis tas li ntawd, nws pab txhawb kev ua haujlwm ntawm lub plab zom mov, ua haujlwm lipid metabolism hauv daim siab ua rau lub cev ua kom muaj kev txhim kho ntawm lub cev ua haujlwm. Tsis tas li ntawd, nws enriches lub cev nrog cov muaj txiaj ntsig macronutrients uas pab rov qab kho cov hlab plawv thiab nce siab hauv lub cev.
Txawm li cas los xij, nws tsis pom zoo rau cov neeg uas muaj lub siab lub cev tsis zoo rau cov khoom seem, thaum lub sijhawm mob plab hnyuv (raws plab), muaj kab mob hauv lub raum thiab thaum lub sijhawm exacerbation ntawm mob plab muaj kab mob.
