这种地中海食谱是一种多用途的、美味的、有益心脏健康的食物，适合一天中的任何沙巴足球体育平台.
Nutrition Facts
芝士蔬菜煎蛋饼配水果沙拉
Calories
Protein
Fiber
Cost Per Serving
Nutrition Facts
| Calories | 194 | |
|---|---|---|
| Total Fat | 7.8 g | |
| Saturated Fat | 2.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.3 g | |
| Monounsaturated Fat | 3.3 g | |
| Cholesterol | 190 mg | |
| Sodium | 186 mg | |
| Total Carbohydrate | 23 g | |
| Dietary Fiber | 4 g | |
| Sugars | 15 g | |
| Added Sugars | 0.0 g | |
| Protein | 10 g | |
Dietary Exchanges
1/2脂肪，1/2瘦肉，1个水果，1个蔬菜
Ingredients
Servings 6
For the Cheese and Vegetable Frittata:
-
6 large eggs -
2 tablespoon whole-wheat flour -
1 teaspoon baking powder -
1/4 teaspoon black pepper -
1 medium onion (约一杯)，切成1/2英寸的小块 -
1 cup fresh or frozen spinach, cut into 1/2-inch pieces -
1 cup red and/or green bell pepper, cut into 1/2-inch pieces -
1 cup fresh mushrooms OR -
1 cup canned mushrooms -
1 clove garlic (finely chopped) -
2汤匙新鲜罗勒叶(切碎) -
1/3杯半脱脂马苏里拉奶酪(切碎) -
Cooking spray
For the Fruit Salad:
-
2 peeled oranges切成两半，然后根据大小切成6-8块 -
1 cup fresh green, red or purple grapes (使用没有种子的品种)，留下整个 -
1 cup fresh or frozen strawberries，如果新鲜，取出绿色顶部，根据大小切成两半或四等份 -
1 cup fresh or frozen mixed berries (蓝莓、黑莓和/或覆盆子) -
2 tsp balsamic or white wine vinegar 或新鲜或瓶装酸橙汁或柠檬汁或菠萝汁和/或橙汁 -
2 teaspoon olive oil -
2 Tbsp mint or basil leaves, left whole, removed from stems
Directions
Tip: Click on step to mark as complete.
For the Cheese and Vegetable Frittata:
-
预热烤箱(普通烤箱或烤面包机烤箱)至烘烤状态. -
In a large bowl, whisk eggs together until foamy, stir in the whole wheat flour, black pepper, and baking powder. -
用一个带防烤箱把手的大煎锅, 在煎锅上涂上烹饪喷雾，中火加热. -
加入洋葱，煮至变软, then add the spinach, 甜椒和蘑菇，再煮2-3分钟. -
加入大蒜和罗勒，煮1分钟. Stir to avoid burning these. -
将蛋液倒入锅中，搅拌蔬菜和鸡蛋. -
煮5-6分钟，或者直到鸡蛋混合物在底部凝固，开始在顶部凝固. -
用勺子的背面加入奶酪丝, push lightly under the eggs, so it won’t burn in the oven. -
将平底锅放入烤箱，烤3-4分钟，直到金黄蓬松. -
从锅中取出，切成6份即可食用.
For the Fruit Salad:
-
在一个大碗里混合所有水果沙拉的配料. -
在一个有盖的小罐子里，将醋或果汁与橄榄油混合. -
在水果中加入调味汁，搅拌均匀. 如果用的是冷冻水果，搅拌的时候要轻一点，以免弄得太碎. -
如果有的话，用新鲜的香草装饰. -
Serve with the frittata. -
(请参阅烹饪技巧了解其他食材建议)
Tip: 为了增加额外的香料，你可以给人们提供辣椒粉或干红辣椒粉，加到水果沙拉中. 久而久之，沙拉就会变得很辣, 所以最好在吃之前加，这样剩菜就不会太热. 这对柑橘类水果(橙子、葡萄柚)、芒果和菠萝尤其有益.
Tip: You can also add broccoli, eggplant or zucchini, 切成1 / 2英寸的小块，放入煎蛋饼中的蔬菜. 你的孩子可以帮忙摆出配料, and depending on their age, help crack and whisk the eggs, 把蔬菜切好，把奶酪切成丝.
Tip: 你可以用新鲜或冷冻解冻的芒果, 新鲜或罐装菠萝汁, fresh or frozen peaches, nectarines or melons, 这取决于时令或更容易买到. When using canned fruit, choose fruit that’s packed in water, 本身的果汁或淡糖浆(沥干并冲洗)
