Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 543
Letlalo - 38g
Carbs - 14g
Protheine - 36g
Kakaretso ea metsotso e 45
Prep 25 mets , Cook 20 mets
Litšebeletso 4 (1/4 ea frittata)
Frittata ena e ka ba lijo leha e le life. Ke rata ho e etsa lijo tsa hoseng le ho ja lijo tse setseng bakeng sa lijo tsa hoseng le / kapa lijo tsa motšehare. E ka etsoa ka mofuta ofe kapa ofe oa li-pizza tseo u li batlang.
Lijo
- 12 mahe a mahareng
- 2 tablespoons metsi
- 3 tablespoons oli ea mohloaare
- 2 bohobe bo botala ba tšepe (e entsoeng)
- 8 li-ounces li-mushroom (tse teteaneng)
- 1/4 senoelo sa pepperoni dilae (tse tlositsoeng)
- 2 di-teaspoons oregano
- 4 cloves garlic (minced)
- 8 ounces karolo ea skim mozzarella chisi (shredded)
- 1 senoelo se tlaase-sodium se se nang nama pasta
Litokisetso
1. Etsa hore oli e lule ka har'a ovenproof skillet.
2. Pula pelepele, li-mushroom le pepperoni ka metsotso e ka bang 5. Kenya konofolo mme u phehe metsotso e 'ngoe. Eketsa oregano, letsoai le pepere. Khothatsa hantle.
3. Hlakola mahe le mokelikeli hammoho. Eketsa letsoai le pepere. Kenya motsoako ho pan.
4. Kopanya motsoako oa lehe ha o pheha, le ho pheha "likhahla" li ajoa hohle. Hoo e ka bang metsotso e 2-3, e lokela ho ba le "'mele" e lekaneng ea ho phahamisa leqhoa le lengata ka holimo.
Etsa joalo, ebe u eketsa chisi.
5. Beha frittata tlas'a broiler ho soothola ka holimo. Hona joale, mahe a lokela ho pheha. Sheba. Haeba ha ba joalo, retelehela ka ontong ho fihlela ho 300 'me u fane ka metsotso e seng mekae hape.