ʻO Veggie me ka momona momona Frittata

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Kāleka - 110

Kaona - 7g

Kāpena - 5g

Paena - 7g

Ka Honua Wā 40 min
Prep 10 min , Cook 30 min
Nā lawelawe 6

ʻO ka laulā o nā lau i loko o kēia mea hoʻomaʻamaʻa frittata e hoʻomākaukau i ka hoʻomakaʻana i ka'ōmaʻomaʻo i kāu kakahiaka-aiʻole i kahi meaʻono maikaʻi i ka manawa o kaʻaina awakea a me kaʻaina awakea. Loaa ka nui o ka Frittatas e hauʻoli ai i kekahi manawa o ka lā, i ka mahana a i ka lumi wela paha. Ke kuʻupaʻaʻia me ka meaʻai kūpono, piha lākou i ka mea eʻai ai i kaʻai.

I loko o kēiaʻano, hiki mua mākou i kaʻaina ahiahi me nā lāʻau Italia maoli. ʻO ka hanaʻana pēlā e hoʻopuka mai ai i nā meaʻono a me ka momona. I ka wā e hui pūʻia me nā hua a me nā mea i'ōwiliʻia, e hoʻopauʻoe i kahi huaʻaila a me ka meaʻai (ʻo ka baby bellas he mea hōʻoluʻolu i ka ipu), he mea maikaʻi keʻikeʻoe i ka'ōmaʻomaʻo pinepine a hoʻolālā pinepine i nā koho'iela momona.

Nā meaʻai

• 1/2 maʻano zucchini, i hoʻokuʻuʻia ma nāʻano pāʻani
• 1/2 kīʻaha paila liʻiliʻi
• 1 pākaʻaka'ōlelo, i hoʻokuʻuʻia i nā'āpana liʻiliʻi
• 1/2 kaʻualaʻuala, i hoʻokuʻuʻia i nā'āpana liʻiliʻi
• 1/2 ago i nā pūmoa puʻupuʻu bella, i ka sliced
• 1 teaspoon basil
• 1/2 teaspoon thyme
• 1 teaspoon oregano
• 1/4 teaspoon ka paʻakai
• 1 kaʻailaʻailaʻaila
• 4 hua nui
• 1/8 teaspoon turmeric
• 1/4 kapu kaki kao,'ōwiliʻia

Hoʻomākaukau

1. ʻO ka umu e hoʻolapalapa ai i 350F.
2. E hōʻiliʻili i nā mea kanu a pau loa i kahiʻepa palaoa pano 9-inch a hoʻoulu i ke kīhapa, koume, oregano, ka paʻakai, a me kaʻailaʻaila. E puhi i kahi o 15 a 20 mau minuke, a hiki i ka hoʻomeleʻiaʻana o kaʻuala a me nā kāloti.
3. I kēia manawa, i loko o kekahi kīʻaha liʻiliʻi, e lūlū i nā hua, nā mīkini, a me ka līpī liʻiliʻi.
4. Wehe i nā huaʻai mai ka umu a hoʻohana i ka puna e hāʻawi pololei iā lākou ma loko o ka pan.

1. E ninini i ka huʻu huapuni ma luna o nā huaʻona a hoʻomoʻa no 5 a 10 mau minuke, a hiki i ka hoʻonohoʻiaʻana o nā hua.
2. Wehe i ka umu a hoʻomaha. E paʻi a lawelawe!

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Hiki ke hoʻohuiʻia nā hui huaʻai i loko o kēia frittata, pēlā ke kī no kāu mau punahele. ʻO ka mea maʻamau,ʻo nā hua laʻa he hoa kaikunānā koe wale nō nā pepa (kaʻoliʻoli wale nō), ke kāleka, nā'ōmato, a me nā'elika. Hiki i nā'āpana ke ho'āʻia ke kumu pūnakau lima i kekahi.

Nā lawelawe a me lawelawe lawelawe

Hiki iāʻoe ke paʻi i kahi pan o kēia frittata a waihoʻia i loko o ka pahu hau hau, i loko o kahi pahu e paʻa ana i ka makani, no nā lā he nui o ka hoʻoulu. No kaʻaina awakea a me kaʻaina awakea, e lawelawe pū me kahi saladi a iʻole kahi'āpana palaoa piha e hoʻopuni ai i ka meaʻai.

E nānāʻoe e hoʻomaopopo ana kēia'ālana no nā liʻiliʻi liʻiliʻi o nā mea kanu. No ka ho'ēmiʻana i kaʻaiʻana, hele mua a'ānena i nā mea i loaʻa iāʻoe me nā kālā āu e hoʻohana ai no ka frittata. Ma mua o ka hoʻohuiʻana i nā hua, e hoʻokuʻu iā lākou, e mālama iā lākou, aeʻoluʻolu i nāʻaoʻao no nā meaʻai'ē aʻe o ka pule.