This Mediterranean recipe is a versatile, flavorful 和 heart-healthy meal for any time of day.
营养成分
营养成分
卡路里 | 194 | |
---|---|---|
总脂肪 | 7.8 g | |
饱和脂肪 | 2.5 g | |
反式脂肪 | 0.0 g | |
多不饱和脂肪 | 1.3 g | |
不饱和脂肪 | 3.3 g | |
胆固醇 | 190 mg | |
钠 | 186 mg | |
总碳水化合物 | 23 g | |
膳食纤维 | 4 g | |
糖 | 15 g | |
添加糖 | 0.0 g | |
蛋白质 | 10 g |
饮食交流
1/2 fat, 1 1/2 lean meat, 1 fruit, 1 vegetable
成分
芝士蔬菜煎蛋饼:
-
6个大鸡蛋 -
两汤匙全麦面粉 -
1茶匙发酵粉 -
1/4茶匙黑胡椒 -
1中 洋葱 (约一杯),切成1/2英寸的小块 -
一杯新鲜的或冷冻的 菠菜切成1/2英寸的小块 -
1杯 红色和/或绿色甜椒切成1/2英寸的小块 -
1杯新鲜蘑菇 OR -
1杯蘑菇罐头 -
1瓣大蒜(切碎) -
2 tablespoon fresh basil leaves (finely chopped) -
1/3 cup part-skim mozzarella cheese (shredded) -
烹饪喷雾
水果沙拉:
-
2去皮 橙子, cut in half, then into 6-8 pieces, depending on their size -
一杯新鲜的 绿色、红色或紫色的葡萄 (use varieties without seeds), left whole -
一杯新鲜的或冷冻的 草莓, if fresh remove green top, sliced in half or quarters depending on their size -
一杯新鲜的或冷冻的 混合浆果 (blueberries, blackberries 和/or raspberries) -
2茶匙 香醋或白葡萄酒醋 OR fresh or bottled lime or lemon juice OR pineapple 和/or orange juice -
2茶匙橄榄油 -
2汤匙 薄荷或罗勒叶,左全,从茎上取下
方向
芝士蔬菜煎蛋饼:
-
Preheat oven (regular or toaster oven) to broil setting. -
在一个大碗里, 把鸡蛋打起泡沫, 加入全麦面粉搅拌, 黑胡椒粉, 还有发酵粉. -
Using a heavy skillet with an ovenproof h和le, coat the skillet with cooking spray 和 heat on medium. -
Add the 洋葱 和 cook until it starts to get soft, 然后加入菠菜, bell pepper 和 mushrooms 和 cook for 2-3 minutes more. -
Add the garlic 和 basil 和 cook for 1 minute. 搅拌以避免烤焦. -
Add the egg mixture into the pan 和 stir to mix the vegetables with the eggs. -
Cook for 5-6 minutes or until the egg mixture has set on the bottom 和 begins to set on top. -
Add the shredded cheese 和 using the back of the spoon, 轻轻地推到鸡蛋下面, 这样就不会在烤箱里烤焦了. -
Place pan into the oven 和 broil for 3-4 minutes until golden 和 fluffy. -
Remove from pan, cut into 6 servings 和 serve.
水果沙拉:
-
在一个大碗里 combine all fruit salad ingredients. -
In a small covered jar shake the vinegar or juice with the olive oil to mix. -
Add dressing to the fruit 和 toss to coat. If using frozen fruit toss very gently to avoid breaking them up too much. -
Garnish with the fresh herbs, if available. -
和煎蛋饼一起食用. -
(See Cooking Tips for additional ingredient suggestions)
提示: For extra spice you can offer people paprika or dried red chili powder to add to their fruit salad. This can make the salad pretty spicy over time, so it’s best to add right before eating 和 that way leftovers don’t get too hot. This is particularly good with citrus fruits (橙子, grapefruit), mango 和 pineapple.
提示: 你也可以加入西兰花, 茄子或西葫芦, cut into ½ inch pieces to the vegetables you put in the frittata. Your children can help set out the ingredients, 这取决于他们的年龄, 帮忙打蛋和打蛋, cut the vegetables 和 shred the cheese.
提示: You can use fresh or frozen thawed mango, fresh or canned in its own juice pineapple, 新鲜或冷冻桃子, 油桃或甜瓜, depending on what is season or more easily available. 当使用罐装水果时, 选择泡在水里的水果, its own juice or light syrup (drain 和 rinse)