Hoʻoponopono Spinach Artichoke Frittata

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 139

Kaona - 9g

Kāpena - 6g

Paena - 10g

Ka Honua Wā 40 min
Prep 10 min , Cook 30 min
Nā lawelawe 6 (1 paʻi kēlā me kēia)

E noʻonoʻoʻoe e paʻahana anaʻoe i ka kakahiaka no kahi kakahiaka kakahiaka maikaʻi? ʻAʻoleʻoe! E hana i kahi kīʻaha ma ka hopena pule aʻokiʻoki i mau'āpana no ka hoʻomaʻamaʻaʻana no ka hebedoma i hala.

He wahi maʻalahi aʻoluʻolu ka Frittatas e hoʻonui i ka protein a me nā huaʻai i kāu hana kakahiaka kakahiaka. He maʻalahi lākou e hana a hiki iāʻoe ke hoʻoponopono iā lākou me nā huaʻai a pau i loaʻa iāʻoe ma ka lima.

ʻO kēia'ōniʻikoʻi artichoke frittata he meaʻono a piha i ka fiber , ka palahalaha, ka calcium, a me ka hao me ke aloha i ka'āpana lima o ka'ōniʻi pēpē. Ua pihaʻo ia i ka protein e mālama iāʻoe no nā hola. ʻO kahi lima o ka hīpī e kāpīpīʻia i kēia mea eʻono ai keʻano o ka frittata, akā he mea maʻamau ka sodium.

Nā meaʻai

• 1 teaspoonʻailaʻaila
• 2 cloves kele, minced
• 1 (8-ounce) pēpē pēpē
• 1 kaʻona o nā heartichoke artichoke, hoʻopiʻiʻia
• 1/4 kapu kīhāpa-skim mozzarella
• 6 hua nui
• 1/2 ka waiū
• 1/2 kapune pepaʻeleʻele

Hoʻomākaukau

1. ʻO ka umu ahi he 350F.
2. ʻO ka heat i loko o ka umu he 12-inch-safe skillet. E hoʻopili i ke ālaki a me ka'ōnihi a eʻaila a wili ka'ōnihi. Wehe i ka wela.
3. E hoʻomoʻa i ka puʻu lima artichoke a kāpīpī me ka cheese.
4. E hoʻopili i nā hua, ka waiū, a me ka pepa. E pīpī i ka lāhi.
5. E mālama i ka 20 a 25 mau minuke a hiki i ka hoʻonohoʻana o nā hua i ka waena. Laweʻia mai ka umu a hoʻomaha i 5 mau minuke ma mua o ka okiʻana.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Hiki iāʻoe ke hoʻohana i nā mea kanu i loko o kēia frittata.

ʻO nā pūpū a me nā bele ka meaʻono e hoʻokomoʻia i ka hui me ka ulana me ka'ōina.

Hiki iāʻoe ke hoʻohana i nā hua manu aiʻole nā ​​hua manu no kahi hapa a iʻole nā ​​hua a pau inā makemakeʻoe. E emi iho ka helu momona a me ka helu cholesterol, akā e hoʻohaʻahaʻa i nā meaʻai e like me choline .

Nā lawelawe a me lawelawe lawelawe

I loko o kahi pine no kaʻaina awakea? Hanaʻo Frittatas i nāʻahaʻaina maikaʻi loa.

ʻO ka nui o ka'ōniʻi i hoʻohanaʻia e like me ka nui ma mua, akā e hāʻule i lalo e like me ka kuke.

E lawelawe i kēia frittata me ka palaoa piha i ka meaʻala a me ka hua no kaʻaina kakahiaka piha.