Super-Filling Roasted Veggie Frittata Recipe

Zoo Siab

• Cov khoom xyaw
• Cov lus qhia
• Tshuaj xyuas rau

Ua: 6 siv

Lub sijhawm npaj: 10 feeb

Lub sijhawm ua noj: 75 feeb

Cov khoom xyaw

Nonstick ua noj tshuaj tsuag

3 medium liab tswb peppers, noob thiab txiav mus rau hauv quarters

4 qej cloves, unpeeled

2 loj zucchini, txiav rau hauv 3-1/2-inch strips

1 medium dos, txiav rau hauv 1/2-nti slices

1 tablespoon txiv roj roj

1/4 khob tshiab parsley, txhoov

1 teaspoon ntsev

4 qe ntxiv rau 6 qe dawb

1/4 teaspoon cayenne kua txob

1/3 khob finely shredded Parmesan

Cov lus qhia

1. Preheat qhov cub kom 425 degrees. Teem ob lub qhov cub hauv qhov qis tshaj plaws thiab qhov chaw nruab nrab hauv qhov cub. Kab hauv qab ntawm ob lub lauj kaub ntiav ntiav nrog ntawv ci. Npog cov ntawv ci nrog tshuaj tsuag ua noj.

2. Muab cov tswb kua txob thiab qej tso rau hauv ib lub lauj kaub thiab zucchini thiab dos hauv lwm qhov. Txhuam zaub nrog roj. Ci zucchini thiab dos ntawm qis qis thiab tswb kua txob thiab qej ntawm qhov chaw khib 15 feeb. Tshem zucchini thiab dos los ntawm qhov cub. Txav tswb kua txob thiab qej mus rau qis qis; ci li 10 feeb ntxiv lossis kom txog thaum hlawv. Tshem tawm ntawm qhov cub thiab cia sawv ntsug 5 feeb. Tshem cov tawv nqaij los ntawm peppers thiab qej. Coarsely chop zaub thiab qej thiab muab tso rau hauv ib lub tais loj. Do hauv parsley thiab 1/2 teaspoon ntsev.

3. Txo qhov cub kom sov li 350 degrees. Txheej lub 9-x-1-1/2-inch round ncuav mog qab zib lauj kaub nrog tshuaj tsuag ua noj. Hauv lub tais nruab nrab, txhuam cov qe thiab qe dawb, ntxiv ntsev, thiab kua txob cayenne. Do qe sib tov ua zaub sib tov; do hauv Parmesan. Ncuav sib tov rau hauv lub ncuav mog qab zib.

4. Ci, tsis pom, hauv qhov cub 45 mus rau 50 feeb lossis kom txog thaum lub chaw teeb tsa. Tshem tawm ntawm qhov cub thiab cia sawv ntsug 5 feeb ua ntej noj.

Qhov tseeb ntawm kev noj zaub mov zoo rau ib pluas noj: 139 calories, 11g protein, 8g carbohydrate, 7g tag nrho cov rog (2g saturated), 2g fiber

Pab cov frittata nrog cov qos yaj ywm ci liab (toss quartered spuds nrog txiv roj roj thiab qhuav tshuaj ntsuab, ces ci rau ntawm daim ntawv ci ntawm 375 degrees rau 20 mus rau 30 feeb) thiab zaub xam lav nrog roj thiab vinegar, hais tias Gayl Canfield, PhD, RD, tus thawj coj Kev noj haus ntawm Pritikin Longevity Center & Spa hauv Miami.

Tshuaj xyuas rau