ʻO ka meaʻai kope Veggie Frittata i hoʻomoʻa ʻia ʻo Super-Filling

Anter

• Nā mea hoʻohui
• Nā kuhikuhi
• Nānā no

Hana: Nā lawelawe 6

Ka manawa hoʻomākaukau: 10 minuke

Kuke manawa: 75 minuke

Nā mea hoʻohui

Nonstick cooking spray

3 pepa bele ʻulaʻula waena, lūlū a ʻoki ʻia i ʻehā hapa

4 mau ʻalā kālika, wehe ʻole ʻia

2 zucchini nui, ʻokiʻoki i loko o nā ʻāpana 3-1/2-iniha

1 onioni, ʻokiʻoki i nā ʻoki 1/2-ʻīniha

1 aila ʻoliva puna

1/4 kīʻaha pāhiri hou, ʻokiʻoki

1 paʻakai ka paʻakai

4 hua me 6 hua keokeo

1/4 teaspoon pepa cayenne

1/3 kīʻaha maikaʻi i pale ʻia ʻo Parmesan

Nā kuhikuhi

1. E puhi mua i ka umu i 425 degere. E hoʻonohonoho i ʻelua racks umu ma nā wahi haʻahaʻa a me nā kikowaena i ka umu. Hoʻopili i ka lalo o nā ipu bakena pāpaʻu ʻelua me ka pepa kini. E kāpīpī māmā i ka pepa me ka ehu kuke.

2. E kau i nā pepa bele a me ke kālika i hoʻokahi pā a me ka zucchini a me ka ʻakaʻakai i loko o kekahi. Palaki i nā mea kanu me ka aila. E hoʻomoʻa i ka zucchini a me ka ʻaila ma ka ʻōpala haʻahaʻa a me nā pepa bele a me ke kālika ma ka pahu waena no 15 mau minuke. Wehe i ka zucchini a me ka ʻaka mai ka umu. E hoʻoneʻe i nā pepa bele a me kālika e hoʻohaʻahaʻa iho ai i ke kī; kalua ma kahi o 10 mau minuke keu a hiki i ka ehu. Wehe mai ka umu a kū i 5 mau minuke. Wehe i ka ʻili mai ka pepa a me ke kāleka. ʻOhi ʻokiʻoki i nā mea ʻai a me kālika a waiho i loko o kahi pola nui. E hoʻopili i ka pāhiri a me ka paʻakai 1/2 o ka teaspoon.

3. E ho'ēmi i ka mahana o ka umu i 350 degere. Kāʻei i ka pā pala pala pala 9-x-1-1 / 2-ʻīniha me ka ʻehu kuke. I loko o kahi pola waena, e kuʻi i nā hua a me nā hua keʻokeʻo, nā paʻakai i koe, a me ka pepa cayenne. E hoʻoulu i ka hui hua manu i loko o ka hui mea kanu; e hoʻohoihoi iā Parmesan. E ninini i ka hui i loko o ka pā keke.

4. E kālua, wehe ʻole ʻia, i loko o ka umu no 45 a 50 mau minuke a hiki i ke kau ʻana o ke kikowaena. Wehe mai ka umu a kū i 5 mau minuke ma mua o ka lawelawe ʻana.

Nā meaʻai meaʻai i kēlā me kēia lawelawe: 139 calories, 11g protein, 8g carbohydrate, 7g total fat (2g saturated), 2g fiber

E lawelawe i ka frittata me ka ʻuala ʻulaʻula i kālua ʻia (e hoʻolei i nā ʻāpana quartered spuds me ka ʻaila ʻoliva a me nā mea kanu maloʻo, a laila e kālua ʻia ma ka pepa bakena ma 375 degere no 20 a 30 mau minuke) a me ka salakeke me ka ʻaila a me ka vīnega, wahi a Gayl Canfield, PhD, RD, ka luna alakaʻi. o ka meaʻai ma Pritikin Longevity Center & Spa ma Miami.

Nānā no