Salam semua,
Hui, dek kesibukan menjadi pelajar semula ni maka hapdet pun semua ringkas-ringkas je lah, tak dan nak merapu sebab otak pun dah makin tepu sekarang ni.
Ok, kali ni nak bagi resepi yang berkhasiat untuk tatapan semua ya. Kualiti gambar memang sangatlah tidak memuaskan sebab seringlah di snap seawal 6 pagi di ruang dapur dengan mata yang masih kelat lagi. Maka, paham-paham je lah ye.
Pagi ni buat Vegetable and Tuna Tarts. Resepi ni dapat dari buku resepi Eat Right oleh Rohani Jelani (Bayan Indah Culinary Retreat). Saiz hidangan ni ikut lah bahan ujikaji kat rumah ya, kalau ramai, boleh lah buat banyak, kalau sikit macam aku ni, tok sah lah ikut sangat resepi ni, boleh lah reduce portionnya.
Bahan:-
4 tbsp Extra Virgin Olive Oil
15 slices Wholemeal Bread
1 onion chopped
100 g tinned or fresh button mushroom sliced
100 g spinach
100 g tinned tuna flakes drained
3 eggs
150 ml low fat milk
20 cherry tomatoes, halved
30 g cheddar cheese, coarsely grated
salt and pepper
Cara :-
1. With a rolling pin, flatten each slice of bread as thinly as possible.
2. Cut each slice with a circle cutter that can fit into small tart tin or muffin tin
Macam ni lah lebih kurang.
3. Brush both sides of bread with olive oil and press firmly into the base of each tin.
4. Bake in a preheated oven (180 C) for 10 minutes. Set aside.
5. Over medium heat, saute onion with 2 tsbp Olive Oil, stir in mushrooms, cook for 2 minutes.
6. Add spinach, stir and then add tuna flakes.
7. Season lightly with salt and pepper.
8. Divide evenly among the bread tartlet
9. Beat eggs and milk together, season lightly with salt and pepper.
10. Pour mixture over vegetables, top with halved cherry tomatoes and a sprinkling of grated cheese.
11. Bake again for another 15 minutes or until filling is set.
Ok, dah siap, boleh di ngap dengan jayanya.
Point to ponder :-
Out of 5 servings of vegetables and fruits, this recipe gives you 1/4 serving.
This recipe is rich in monounsaturates that help reduce bad cholesterol.
Hah, ambik kau, mak bagi sarapan berkhasiat untuk anak2 semua ya.
