Aceast\u0103 Frittata cu dovlecei, cartofi \u0219i orez este un preparat delicios \u0219i s\u0103n\u0103tos, perfect pentru micul dejun, pr\u00e2nz sau cin\u0103. Cu ingrediente simple precum ou\u0103, dovlecel, cartofi \u0219i orez, aceast\u0103 re\u021bet\u0103 este consistent\u0103 \u0219i hr\u0103nitoare. Combina\u021bia de legume sotate \u0219i orez, amestecat\u0103 cu ou\u0103 \u0219i ierburi proaspete, creeaz\u0103 o mas\u0103 delicioas\u0103, echilibrat\u0103, care se prepar\u0103 rapid \u0219i u\u0219or.<\/p>\n\n\n\n
Timp de preparare: 15 minute
Timp de g\u0103tire: 20 de minute
Timp total: 35 de minute<\/p>\n\n\n\n
Ingrediente:<\/p>\n\n\n\n
Ou\u0103 de pui: 5 ou\u0103
Ap\u0103: 2 c\u0103ni (la fiert)
Dovlecel: 1, t\u0103iat cubule\u021be
Sare: 2 linguri\u021be (sau dup\u0103 gust)
Cartofi: 2-3, cur\u0103\u021ba\u021bi \u0219i t\u0103ia\u021bi cubule\u021be
Ulei de m\u0103sline: 3 linguri
Orez: 1 can\u0103
ceap\u0103 : 1, ceapa verde tocata marunt
: 1-2 tulpini,
patrunjel tocat: 1 lingura, tocat
Faina: 2 linguri<\/p>\n\n\n\n
Instruc\u021biuni:<\/p>\n\n\n\n
Preg\u0103ti\u021bi legumele \u0219i orezul:
Fierbe\u021bi 1 can\u0103 de orez \u00een 2 c\u0103ni de ap\u0103 fierbinte timp de 10 minute \u0219i scurge\u021bi excesul de lichid.
\u00centre timp, c\u0103li\u021bi 1 dovlecel t\u0103iat cubule\u021be \u0219i 2-3 cartofi t\u0103ia\u021bi cubule\u021be \u00een 2 linguri de ulei de m\u0103sline timp de 3-4 minute.
Rezerva\u021bi legumele sotate.
Preg\u0103ti\u021bi amestecul de ou\u0103:
fierbe\u021bi 3 ou\u0103 \u00een ap\u0103, cur\u0103\u021ba\u021bi-le de coaj\u0103 \u0219i t\u0103ia\u021bi-le \u00een buc\u0103\u021bi mici.
\u00centr-un castron mare, bate\u021bi 2 ou\u0103 crude \u0219i amesteca\u021bi \u00eempreun\u0103 2 linguri de f\u0103in\u0103, sare dup\u0103 gust, ceapa tocat\u0103, arpagicul, p\u0103trunjelul \u0219i ou\u0103le tari tocate.<\/p>\n\n\n\n
Asambla\u021bi \u0219i g\u0103ti\u021bi:<\/p>\n\n\n\n
ad\u0103uga\u021bi dovleceii so\u021bi, cartofii \u0219i orezul fiert la amestecul de ou\u0103. Se amestec\u0103 bine pentru a se combina.
\u00cencinge o tigaie cu ulei de m\u0103sline \u0219i toarn\u0103 amestecul \u00een tigaie.
Gatiti frittatta la foc mediu aproximativ 5 minute sau pana devine aurie si tare.
Termina\u021bi \u0219i servi\u021bi:
\u00centoarce\u021bi sau coace\u021bi \u00eenc\u0103 5 minute la 180\u00b0C (350\u00b0F) p\u00e2n\u0103 c\u00e2nd sunt fierte.
T\u0103ia\u021bi \u0219i servi\u021bi fierbin\u021bi.
Sugestii de servire:
Servi\u021bi cu salat\u0103 sau ro\u0219ii proaspete feliate pentru o mas\u0103 complet\u0103.
\u00censo\u021bi\u021bi cu o lingur\u0103 de sm\u00e2nt\u00e2n\u0103 sau un praf de br\u00e2nz\u0103 ras\u0103.<\/p>\n\n\n\n
Sfaturi de g\u0103tit:<\/p>\n\n\n\n
Folosi\u021bi o tigaie antiaderent\u0103 pentru a r\u0103sturna mai u\u0219or \u0219i pentru a g\u0103ti uniform.
Ad\u0103uga\u021bi orice legume r\u0103mase pe care le ave\u021bi la \u00eendem\u00e2n\u0103, cum ar fi ardeii sau spanacul, pentru un plus de arom\u0103 \u0219i nutri\u021bie.
Beneficii nutri\u021bionale:
Ou\u0103le sunt o surs\u0103 excelent\u0103 de proteine \u200b\u200b\u0219i vitamine esen\u021biale precum B12 \u0219i D.
Dovlecelul este s\u0103rac \u00een calorii \u0219i bogat \u00een vitamine, inclusiv vitamina A \u0219i C.
Orezul adaug\u0103 carbohidra\u021bi pentru energie, \u00een timp ce cartofii furnizeaz\u0103 fibre \u0219i potasiu.
Informa\u021bii dietetice:
Potrivit pentru vegetarieni, dar poate fi adaptat pentru a include proteine \u200b\u200bla alegere, cum ar fi pui cubule\u021be sau c\u00e2rna\u021bi.
F\u0103r\u0103 gluten dac\u0103 \u00eenlocui\u021bi f\u0103ina obi\u0219nuit\u0103 cu o op\u021biune f\u0103r\u0103 gluten.<\/p>\n\n\n\n
Valori nutri\u021bionale (per por\u021bie):
Calorii: 280
Proteine: 9g
Carbohidra\u021bi: 34g
Gr\u0103simi: 10g
Fibre: 4g<\/p>\n\n\n\n
Depozitare:<\/p>\n\n\n\n
P\u0103stra\u021bi resturile \u00eentr-un recipient ermetic la frigider p\u00e2n\u0103 la 3 zile.
Re\u00eenc\u0103lzi\u021bi la cuptorul cu microunde sau la cuptor \u00eenainte de servire.
De ce v\u0103 va pl\u0103cea aceast\u0103 re\u021bet\u0103:
Acest fel de m\u00e2ncare este u\u0219or de preparat, folosind capse de c\u0103mar\u0103 \u0219i legume proaspete.
Combina\u021bia de dovlecei, ou\u0103 \u0219i orez creeaz\u0103 o mas\u0103 satisf\u0103c\u0103toare \u0219i s\u0103n\u0103toas\u0103.
Este o re\u021bet\u0103 versatil\u0103 care v\u0103 permite s\u0103 schimba\u021bi ierburile sau legumele preferate.
Perfect pentru preg\u0103tirea meselor, deoarece se p\u0103streaz\u0103 bine \u0219i se re\u00eenc\u0103lzi u\u0219or.<\/p>\n\n\n\n
Concluzie:<\/p>\n\n\n\n
Aceast\u0103 Frittata cu dovlecei, cartofi \u0219i orez este o mas\u0103 hr\u0103nitoare \u0219i delicioas\u0103 pe care o po\u021bi preg\u0103ti \u00een mai pu\u021bin de 40 de minute. Ambalat cu proteine \u200b\u200bdin ou\u0103, fibre din legume \u0219i carbohidra\u021bi satisf\u0103c\u0103tori din orez, este un fel de m\u00e2ncare echilibrat perfect pentru orice moment al zilei. Indiferent dac\u0103 hr\u0103ni\u021bi familia sau preg\u0103ti\u021bi masa pentru s\u0103pt\u0103m\u00e2n\u0103, aceast\u0103 re\u021bet\u0103 va deveni cu siguran\u021b\u0103 preferata ta.<\/p>\n\n\n\n
Sursa https:\/\/www.facebook.com\/photo.php?fbid=122178443648180280&set=pb.61555408406028.-2207520000&type=3<\/p>\n","protected":false},"excerpt":{"rendered":"