Broccoli da fritata barkono mai dadi: karin kumallo mai dadi a cikin al'adun Italiyanci mafi kyau

Omelet (frittatu) da aka bayyana a cikin wannan girke-girke za a iya shirya wa karin kumallo da abincin rana. Babban kayan abinci shine kwano, saboda haka yana dauke da furotin mai yawa, zai kawo jin daɗin satiety na dogon lokaci kuma zai dace daidai da teburin low-carb ɗinka.

Kyakkyawan fasalin tasa shine yadda sauri da sauƙi zaka iya shirya kayan abinci. Hakanan kasafin ku kuma bazai sha wahala ba: duk abubuwanda suke da sauki wajan siyar dasu, kuma basu da arha.

Cook tare da nishaɗi! Muna fatan kun ji dadin abincin.

Sinadaran

• Broccoli, 0.45 kg.,
• Albasa da aka dafa, 40 gr.,
• 6 kwai fata
• Kwai 1
• Parmesan, 30 gr.,
• Man zaitun, 1 tablespoon,
• Gishiri da barkono.

Yawan sinadaran ya dogara da kayan abinci guda biyu. Shirye-shiryen farawa daga abubuwan da aka gyara suna ɗaukar minti 10, cikakken lokacin dafa abinci shine minti 35.

M karin kumallo - fritata tare da broccoli da barkono mai dadi

A zahiri, fritata wata al'ada ce ta Italiyanci mai kayan lambu tare da kayan lambu. Amma a nan babban kayan abinci ba qwai ba ne, amma kayan lambu. Bugu da kari, frit an soyayyen farko, kamar omelet, a cikin kwanon rufi, sannan a gasa a cikin tanda. A Italiya, akwai bambance-bambancen da yawa na wannan tasa, a Naples, alal misali, ana saka taliya a ciki. Da kyau, zamu gaya muku yadda ake dafa firi-firiji da gyada barkono.

Sabili da haka za ku buƙaci:

• Qwai - 6 guda
• Barkono mai dadi - guda 3
• Broccoli - 150 grams
• Ja albasa - yanki 1
• Tafarnuwa - 2 cloves
• Lemun tsami - 1/4 guda
• Butter - 30 grams
• Man zaitun - 30 grams
• Nutmeg, paprika, gishiri, barkono, faski.

Dafa:

Aauki kwano busasshe, doke ƙwai a ciki, zuba gishiri, barkono, nutmeg da paprika, doke sosai. Broccoli buƙatar buƙatar wanke shi kuma ana jerawa cikin inflorescences. Pepper ya kamata a tsabtace shi daga tsaba kuma a yanka a cikin tube. Cire husk daga albasa sai a yanka a cikin rabin zobba.

Bayan haka, kuna buƙatar yankan tafarnuwa kuma ku yanyanka faski, ku gauraya su ku zuba ruwan lemun tsami, ƙara man zaitun ku haɗu da kyau.

Auki kwanon frying da man shanu mai zafi a kai. Saut da albasa har sai da taushi. Bayan wannan, ƙara broccoli kuma sauté su minti daya. Na gaba, sanya barkono a cikin kwanon rufi kuma toya don wani minti. Parsara faski da tafarnuwa a cakuda kayan lambu a cikin garin lemun tsami-mai. Bayan 30 seconds, cika abubuwan da ke cikin kwanon rufi da ƙwai.

Bayan taro ya hadu da kwan, ya kamata a sanya kwanon a cikin tanda mai tsanani zuwa digiri 180. Bayan mintina 10, shirye shiryen ku masu karin kumallo da farin ciki ya shirya. Lokacin yin hidima, yayyafa frittat tare da yankakken ganye ko cuku grated.

INGREDIENTS

• Qwai 6 Abubuwa
• Milk 60 Mililiters
• Cuku na Gram 50
• Tsiran alade da aka dafa 150-200 grams
• Pepper Barkono 1 Yanki
• Pleirƙiri baka 1/2 Pieces
• Kayan Tumatir 1
• Tafarnuwa 1 Clove
• Man zaitun 3-4 tbsp. cokali
• Gishiri, barkono, kayan yaji, Zelen Don dandana

Mun fara shirye-shiryen Italiyanci omelette ta hanyar ba da kayan lambu (idan ya cancanta) daga kwasfa. Yanke albasa cikin zobba rabin na bakin ciki.

Mun yanke barkono Bulgaria cikin babban kuba.

Yanke tsiran alade cikin yanki na bakin ciki.

Har ila yau ana buƙatar tumatir. Don yin wannan, yanka a saman ta, sannan kuma tsoma kayan lambu a cikin ruwan zãfi. Riƙe aan mintina biyu, sannan ka fita. Theaƙƙarfan peel yana kashe sauƙin.

Mun fitar da mabuɗin, kuma mun yanyan tumatir ɗin da aka yayyan gunduwa-gunduwa.

Haɗa qwai tare da cuku grated, kayan yaji da gishiri. Beat komai tare da wari har sai da santsi.

A cikin kwanon rufi mai zafi, toya albasa da tafarnuwa har sai da laushi, sannan a ƙara tsiran alade da barkono kararrawa, a gauraya na mintina biyu.

Furr kwai cakuda da dafa kan zafi kadan. Da zaran omelet ya “kama”, sai mu rarraba tumatir a farfajiya. Rufe kuma dafa omelet akan zafi kadan na minti 3-5.

Kafin yin hidima, yi ado da frittata tare da yankakken kore Basil. Frittata ya shirya, biyan bukata!

Dafa:

An kori ƙwai a cikin kwano. Sannan sai a kara gishiri, nutmeg dan dandana, dan kadan ana matsewa.

Faski da dill an wanke, sai yankakken yankakken.

An tafasa tafarnuwa, an murƙushe shi a cikin ƙananan sandes, sannan a haɗe shi da ganye kuma a matse ruwan ruwan rabin lemun tsami.

Sannan a hada man zaitun a gauraya.

Albasa an yanyanka, a wanke a karkashin ruwa mai gudu, sai a yanka a cikin rabin zobba.

Narke man shanu a cikin kwanon rufi, soya da albasarta har sai m.

Ana fitar da barkono mai dadi daga tsaba, a wanke kuma a yanka a cikin ɓarna na bakin ciki, bayan wannan an aika shi zuwa albasa mai soya.

An yanka kabeji inflorescences cikin guda, ana soyayyen kayan lambu tare da kayan lambu, kimanin minti 3.

Sanya ganye a cikin marinade, toya don minti 1-2 kuma zuba a cikin kwan.

Saka kan cuku saman, dict, sannan a aika zuwa murhun preheated zuwa 200 ° C, gasa har sai m.

Fritt omelet mai zafi da aka yi wa aiki ana aiki dashi akan tebur tare da taliya, hatsi ko dankali da aka mashed.