Baradho iyo ukun baraf ah ayaa u yimid Koonfurta Ameerika oo ka yimid Spain, halkaas oo inta badan lagu jarjarayo yar yar waxayna u adeegeen sida tapas . Torta Espanola, oo sidoo kale lagu yaqaan Latin America sida torta de papas ama tortilla Espanola, waxay samaysaa cunto weyn oo hal-caleemo leh, oo ay ugu mahadcelinayso maaddooyinka fudud ee badanaa gacanta ku jira.
Ku dar wixii kale ee aad ka heleyso qaboojiyaha - ham, hilib, hilib, miro, basbaaska cas, iyo farmaajo - dhamaantiis waliba ka dhig midan saxan oo ka duwan kii ugu dambeeyay ee aad samaysay.
Cunnooyin badani waxay ku baaqaan in ay dillaacaan dhuunta oo ku soo celiyaan digsiga si ay u kariyaan dhinaca kale. Waxaad u baahan tahay digsi aan wanaagsaneyn ama saliid fara badan si aad taas u guulaysato. Habka broiler waa doorasho sahlan.
Waxa aad u Baahantahay
- 3 ilaa 4 baradho dhexdhexaad ah
- 1 basal badan
- 4 qaado oo saliidda cuntada ah (ama saliid saytuun)
- Salt iyo basbaas ay u dhadhamiyaan
- 8 ukun
- 1/3 koob oo kareem (ama caano dhan)
- Ikhtiyaari: cilantro la jarjaray ama dhir
Sida loo sameeyo
- Peel barandhada iyo sharooto aad u khafiif ah, qiyaastii 1/4 inch oo qaro weyn, ama ku gooyaa 1/2 inji.
- Ku dar barandhada la gooyey baaquli oo ku dabool biyo qabow .
- Iska yaree basasha khafiif ah.
- Ku dhaji 2 qaado oo saliid ah oo khafiif ah, foorno 12-inch foornad ah oo ah ugu yaraan 2 inch oo qoto dheer iyo kuleylka saliidda dhexdhexaadka ah.
- Ku dar basasha la jarjaray si aad u karisid ilaa inta basasha ay jilicsan yihiin, udgali karaan oo dahab u rogaan.
- Baradho barandhada oo iyaga qalaji.
- Toss barandhiga 2 qaado oo saliid iyo xilli milix iyo basbaas.
- Ku dar barandhada si basasha foornada.
- Dabool oo kariyo baradhada kuleylka hooseeya ilaa barandhadu ay jilicsan yihiin, kareyso marmarka qaarkood si ay uga ilaaliyaan inay ku daboolaan godka iyo gubashada.
- Isku duwo ukumaha, kareemka, milix iyo basbaas.
- Shubka caanaha / ukunta ee barandhada iyo basasha.
- Rusheeyo dhir ama cilantro ka badan ukunta iyo baradhada.
- Ku kari kuleylka kulaylka yar ilaa inta ay ukumo u muuqato inta badan, ka taxaddar inaadan gubin, 5 ilaa 8 daqiiqadood.
- Haddii aad isticmaaleysid digsi aan joogsi lahayn, waxaad si taxadar leh u deyn kartaa frittata ka saar digsiga oo ku dhaji saxan halkan - saxafiga dib ugu soo jiido skillet, ka dibna jeex-jeex si aad u buuxiso jibbaarada tamarta hadda taararka Jeex jeex jeexniinka si aad ugu celiso lakulanka si aad u ilaalisid kuleylka kuleylka ah ee kuleylka iyo kuleylka kuleylka u yar yar daqiiqado yar.
- Haddii skilletkaaga uusan joogin, waxaad dhameyn kartaa karinta ukumaha hoose ee broiler. Iskudhir broiler, ka dibna farsamoyo hoostiisa hoostiisa hoostiisa ilaa meesha sare ee frittata waa la jarjarey oo waxoogaa yar.
- Iska yaree caleenta si aad u adeegto.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 251 |
| Total Fat | 17 g |
| Fatuurad la ruxay | 4 g |
| Fat | 9 g |
| Kolestarool | 279 mg |
| Sodium | 168 mg |
| Carbohydrateska | 14 g |
| Fiber diirran | 2 g |
| Protein | 11 g |