Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 139
Rog - 9g
Carbs - 6g
Protein - 10g
Tas nrho cov sij hawm 40 min
Npaj ua ntej 10 min , Noj 30 min
Cov Hauj Lwm 6 (1 daim txhua)
Xav tias koj muaj haujlwm ntau dhau thaum sawv ntxov rau noj tshais zoo? Koj tsis yog! Ua rau lub frittata ntawm lub lis piam thiab txiav nws mus rau hauv cov khoom kom sov so rau lub lim tiam tom ntej.
Frittatas yog ib qho yooj yim thiab txoj hauv kev kom ntxiv cov protein thiab zaub rau koj qhov kev noj tshais. Lawv yooj yim ua thiab koj tuaj yeem hloov lawv nrog cov zaub uas koj muaj ntawm tes.
Qhov no spinach artichoke frittata yog flavorful thiab tag nrho ntawm fiber , folate, calcium, thiab hlau ua tsaug rau ib feem ntau ntawm cov me nyuam spinach. Nws tseem muaj cov protein ntau kom koj puv sijhawm. Ib qho puv tes ntawm tsob txiv ntoo ua rau qhov no frittata saj ntxiv tshwj xeeb, tab sis nws tseem tsis tshua muaj roj.
Cov khoom xyaw
- 1 teaspoon txiv roj roj
- 2 cloves qej, minced
- 1 (8-ounce) hnab me nyuam roj hmab
- 1 khob quarterened artichoke lub siab, drained
- 1/4 khob shredded part-skim mozzarella cheese
- 6 lub qe loj loj
- 1/2 khob mis nyuj haus
- 1/2 teaspoon dub kua txob
Npaj
- Kub qhov cub kom 350F.
- Cov roj tshav kub hauv 12-nti cub hluav taws xob ruaj khov. Ntxiv qej thiab spinach thiab noj kom txog rau thaum spinach yog wilted. Tshem tawm ntawm tshav kub.
- Ntxiv artichoke lub siab thiab sprinkle nrog cheese.
- Whisk ua ke qe, mis nyuj, thiab kua txob. Ncuav thoob cheese.
- Cub 20 mus rau 25 feeb los yog kom txog thaum lub qe raug teem nyob nruab nrab. Tshem tawm ntawm qhov cub thiab txias tsawg kawg 5 feeb ua ntej txiav.
Muaj Variations thiab Hloov Txawv
Koj tuaj yeem siv cov zaub hauv no qhov taub.
Nceb thiab tswb kua txob yuav ua rau cov khoom sib xyaw thiab sauteed nrog cov zaub ntsuab qab.
Koj tuaj yeem siv lub qe hloov lossis qe dawb rau qe lossis tag nrho cov qe yog tias koj nyiam. Qhov ntawd yuav txo cov roj thiab cov roj cholesterol, tab sis kuj txo cov kev lag luam zoo li choline .
Kev Ua Noj thiab Kev Pab Tswv Yim
Nyob rau hauv ib lub pinch rau noj hmo? Frittatas ua yawm dinners yooj yim, heev!
Tus nqi ntawm spinach siv yuav zoo li ntau heev thaum xub thawj, tab sis nws yuav shrink cia li nws cooks.
Pab no frittata nrog tag nrho grain toast thiab txiv hmab txiv ntoo rau kev noj tshais tag nrho.