Broccoli le pepere e monate ea pepere: lijo tsa hoseng tse monate ka moetlo o motle oa Italy

Omelet (frittatu) e hlalositsoeng khekheng ena e ka lokisetsoa lijo tsa hoseng le tsa mots'eare. Motsoako o ka sehloohong oa sejana ke mahe, kahoo e na le protheine e ngata, e tla tlisa maikutlo a ho satiety ka nako e telele mme e tla lumellana hantle le tafoleng ea hau e tlase ea carb.

Karolo e ntle ea sejana ke hore o ka lokisa metsoako ka potlako le ka mokhoa o bonolo joang. Moralo oa hau oa lichelete le ona o ke ke oa utloa bohloko: likarolo tsohle li bonolo ho reka, ebile ha li theko e tlase.

Pheha ka thabo! Re ts'epa hore o tla thabela lijo.

Lithako

• Broccoli, 0,45 kg.,
• Eieetsoa liiee, 40 gr.,
• 6 makhooa a lehe
• Lehe 1
• Parmesan, 30 gr.,
• Oli ea mohloaare, thispone e 1,
• Letsoai le pepere.

Palo ea metsoako e thehiloe ho 2 servings. Ho itokisetsa likarolo esale pele ho nka metsotso e 10, nako e felletseng ea ho pheha ke metsotso e 35.

Lijo tsa hoseng tse monate - fritata le broccoli le pepere e monate

Ebile, fritata ke omelet ea khale ea Mataliana ka meroho. Empa mona motsoako o ka sehloohong ha se mahe, empa meroho. Ntle le moo, frit e qala ho halikisoa, joalo ka omele, ka pane ebe e baka ontong. Naheng ea Italy, ho na le mefuta e mengata ea sejana sena, Naples, ka mohlala, paseka e kenngoa ho eona. Re tla u joetsa hore na u ka pheha joang frokter le broccoli le pepere ea tšepe.

Me ho joalo o tla hloka:

• Mahe - likotoana tse 6
• Pepere e monate - likotoana tse 3
• Broccoli - ligrama tse 150
• Eiee e khubelu - sekhechana se le seng
• Garlic - 2 li-clove
• Lemon - likotoana tse 1/4
• Botoro - 30 dikgerama
• Oli ea mohloaare - 30 dikgerama
• Nutmeg, paprika, letsoai, pepere, parsley.

Ho pheha:

Nka sekotlolo se omileng, otla mahe ho eona, tšela letsoai, pepere, nutmeg le paprika, otla hantle. Broccoli e hloka ho hlatsuoa le ho hlophisoa hore e be li-inflorescences. Pepere e lokela ho hloekisoa ho tloha ho peo ebe e khaoloa likoto. Tlosa husk ho onion ebe u e khaola likotoana tse halofo.

Ka mor'a moo, o hloka ho kuta konofolo ebe o khabeloa khaba ea khalase, e tsoakaneng 'me u tšolle lero la lemone, eketsa oli ea mohloaare' me u kopane hantle.

Nka pan ea ho halika ebe u futhumatsa botoro ho eona. Sauté onion ho fihlela e le bonolo. Kamora moo, eketsa broccoli ebe o ba kopanya motsotso. Ka mor'a moo, beha pepere ka pane ebe o tšela motsotso o mong. Kenya parsley le konofolo ho motsoako oa meroho ka spiking ea oli ea linoko. Kamora metsotsoana e 30, tlatsa lintho tse ka pane le mahe.

Kamora hore boima ba lehe bo qale ho thatafala, pan e lokela ho beoa ka ontong e futhumetseng ho likhato tse 180. Kamora metsotso e 10, lijo tsa hau tsa hoseng tse monate le tse monate li se li loketse. Ha o sebeletsa, fafatsa frittat ka litlama tse halikiloeng kapa chisi e halikiloeng.

LEHLOHONOLO

• Mahe a 6 Lipeo
• Lebese la limilione tse 60
• Cheese 50 Gram
• Soseji e phehiloeng 150-200 dikgerama
• Bell Pepper 1 Piece
• Liputsoa tsa Purple Bow 1/2
• Tomate 1 Piece
• Garlic 1 Clove
• Oli ea mohloaare 3-4 tbsp. likhaba
• Letsoai, pepere, linoko, Zelen Ho latsoa

Re qala ho hlophisoa ha omelette ea Setaliana ka ho peeling meroho (haeba ho hlokahala) ho tloha peel. Khaola onion ka mehele e tšesaane ea halofo.

Re khaola pepere ea Bulgaria ka har'a cube e kholo.

Khaola boroso ka likharetene tse tšesaane.

Tomate e tla hloka le ho pepesetsoa. Ho etsa sena, e khaola holim'a eona ebe e tšela meroho ka metsing a belang. Tšoara metsotso e seng mekae, ebe o tsoa. Khaba ea peel habonolo.

Re ntša mantlha, 'me re khaola nama ea peista ea tamati likoto.

Kopanya mahe le chisi e halikiloeng, linoko le letsoai. Beat tsohle ka whisk ho fihlela e boreleli.

Ka pane e chesang, fafatsa lieie le konofolo ho fihlela li le bonolo, ebe u eketsa soseji le pepere ea tšepe, e qhekellang metsotso e seng mekae.

Tšela motsoako oa lehe 'me u phehe ka mocheso o tlase. Hang ha omele "e nka", re tšela likotoana tsa tamati holim'a eona. Koahela le ho pheha omele ka mocheso o tlase oa metsotso e 3-5.

Pele u sebeletsa, khabisa frittata ka basil e tala e tala. Frittata e ikemiselitse, takatso ea lijo!

Ho pheha:

Mahe a khangoa ka sekotlolo. Ebe ho eketsoa letsoai, nutmeg ho latsoa, ​​ho shapa hanyane.

Parsley le dill mane lia hlatsuoa ebe li khaoloa hantle.

Konofolo e peeled, e sithabetse ka li-cubes tse nyane, ebe e tsoakoa le litlama ebe e tšeloa lero la halofo ea lere.

Ebe u eketsa oli ea mohloaare ebe u kopanya.

Eiee e peeled, e hlatsoe ka tlasa metsi a phallang ebe e khaoloa likotoana tsa halofo.

Qhibiliha botoro ka pane, ho tšela lieie ho fihlela e pepeneneng.

Pepere e monate e lokolloa ho peo, e hlatsuoe ebe e khaoloa makhasi a manyane, ka mor'a moo e romeloa ho fry onion.

Li-inflorescence tsa khabeche li khaoloa likotoana, li halikiloe habonolo ka meroho, hoo e ka bang metsotso e 3.

Kenya meroho ka har'a marinade, Fry bakeng sa metsotso e 1-2 'me u tšollele ka lehe.

Beha chisi e ka holimo e halikiloeng ebe e romelloa ho ontong e tlisitsoeng pele ho 200 ° C, e phehiloeng ho fihlela e bonolo.

Omit e chesitsoeng e entsoeng ka Fritt e tšeloa tafoleng e nang le bijoux, lijo-thollo kapa litapole tse khotliloeng.