'Alapara, Mushroom, a me ka papaʻiʻo Tomato Frittata

ʻO ka Frittatas heʻai nui loa i loko o ka pākahi, aʻaʻole kānalua kēia. No ka mea, ua hoʻouluʻia me nā hauhi, nā'alala, nā mea'alapaka, a me nā'ōmato, loaʻa iāʻoe ke kōkua piha i nā mea kanu. ʻO nā puaʻa, ka puaʻa, a me ka pī Parmesan e hāʻawi i ka mea waiwai. Kūʻaiʻia ka puaʻa bale eʻokiʻoki i nā calorie, akā, hiki iāʻoe ke pani i ka puaʻa kahiko a iʻole kaʻiʻo puaʻa meaʻai, inā makemakeʻoe. Hoʻokahi ka lawelaweʻana he 220 kalolo wale nō, a waiho i kahi lumi no kaʻaoʻao o ka hua e hoʻopiha ai i kēlā nihoʻono. He mea nui no ka kakahiaka kakahiaka, brunch, lunch a awakea paha a wikiwiki e hana ai.

Ka mea e pono ai

• 6 mau hua
• 6 mau hua
• 1 ounce
• Pākī Parmesan , kūkū liʻiliʻi (e pili ana i 1/2 ago)
• 1/2 teaspoon'ōpū hou
• pepa
• 1/2 kīʻaha
• nā kumu basil
• 2 Tablespoons
• kaʻailaʻoliva , ka māhele lilo
• 1ʻako liʻiliʻi
• 6ʻepa (3 mauʻoni) turkey
• ka pipi , ka pipi
• 2 mau kīʻaha pāpaʻi
• 1'ini (4 mau'une) i kuke, paʻiʻia
• ka uala
• 1/2 paona
• me ka palaoa , aʻokiʻia i loko o nā'āpana 1-1 / 2-ini
• 1 ka pele i nā pua liʻiliʻi
• nā'ōmato

Pehea e hana ai

ʻO ka umu'ehiʻehā a hiki i ka 400 F. E pale i nā huahelu, nā hulu manu, ka Parmesan kahi, ka pepa, a me ka basil; e mālama i loko o ka pahu hau a hiki i ka manawa e hoʻohana ai.

Heat 1 ka 'ailaʻaila i kaʻaila he 10-iniʻi ka wili-hao skillet a iʻole ke kapuahi-pale pale ma luna o ka mahana-kiʻekiʻe wela. E hoʻomoʻi i kaʻaila a kuke, e hoʻonāukiwa, a maʻa a maʻemaʻe iki, 7 a 9 mau minuke.

E hoʻomoʻa i ka puaʻa puaa me ka kuke, hoʻonāukiuki, a hiki i ka wāʻehā, 4 i 5 mau minuke. E hoʻomoʻi i nā hauhi a me ka kuke a hoʻomahaʻia, 3 i 4 mau minuke.

E hoʻomoʻi i kaʻuala,'apena, a me nā'ōmato; e kuke 2 mau minuke a hiki i ka meaʻala e hoʻomaka ai e hoʻomaha.

E hoʻomoʻa i kaʻaila i koe i ka skillet a hoʻolālā e hoʻohui me ka puaʻa a me nā meaʻai. E hoʻomohui i ka paʻi hua a me ka pīkeke e hāʻawi pololei i nā hua. Eʻai a hiki i ka hoʻomakaʻana o nā hua e hoʻonoho, 3 i 4 mau minuke. E hoʻololi i ka umu a me kaʻai a hiki i kaʻulaʻula ikiʻana o ka luna a paʻa pono nā hua, 11 a 12 mau minuke.

Wehe i ka umu a hoʻomaha iki. Eʻoki i loko o 6 mau wīwī-like. (Kaʻana: hiki ke hoʻohanaʻia i kahi mahana a iʻole keʻano wela.)

Nānāʻau ma kēlā me kēia lawelawe: Kaloka 220; Kaona 13.7g (noho 3.8g, mono 6.6g, poly 2.2g); ʻO Cholesterol 202mg; Puni 16g; Carbohydrate 9g; Uku 3g; Fiber 2g; RS 0.2g; Sodium 384 mg

Kaʻanohu Puna: by Ellen Kunes a me Frances Largeman-Roth ('Oxmoor House)
Hoʻopihaʻia me kaʻae i kākauʻia.

Manaʻo i nā Recipes

• Frittata Ranchera meaʻai
• Ka'atiʻomaʻa a me ka Melemoni Frittata me Gorgonzola Recipe
• HōʻaiʻAlaʻAnaʻo Potato Frittata
• Ka Hala'Amakai HalaʻAmelika

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	260
Ka nui o ka momona	13 g
Ka momona	4 g
Ka momonaʻole	6 g
ʻO Cholesterol	223 mg
Sodium	353 mg
Nā Carbohydrates	18 g
Fiber Dietary	4 g
Pāmua	18 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.