{"id":11324,"date":"2017-12-28T12:04:07","date_gmt":"2017-12-28T11:04:07","guid":{"rendered":"https:\/\/www.muscle-zone.pl\/blog\/?p=11324"},"modified":"2017-12-28T12:04:07","modified_gmt":"2017-12-28T11:04:07","slug":"frittata-ze-szpinakiem-i-boczkiem","status":"publish","type":"post","link":"https:\/\/www.muscle-zone.pl\/blog\/frittata-ze-szpinakiem-i-boczkiem\/","title":{"rendered":"FRITTATA ZE SZPINAKIEM I BOCZKIEM"},"content":{"rendered":"<header class=\"article-header\">\n<p class=\"byline vcard\">Frittata to w\u0142oski omlet, kt\u00f3ry doskonale sprawdza si\u0119 u wielbicieli \u015bniada\u0144 bia\u0142kowo-t\u0142uszczowych poniewa\u017c jest lekka a zarazem syc\u0105ca. Idealna dla os\u00f3b na dietach <a href=\"https:\/\/www.muscle-zone.pl\/blog\/dieta-lchf-czyli-wysokotluszczowa-i-niskoweglowodanowa\/\">LCHF<\/a> - <a href=\"https:\/\/www.muscle-zone.pl\/blog\/diety-typu-low-carb\/\">niskow\u0119glowodanowych<\/a> i <a href=\"https:\/\/www.muscle-zone.pl\/blog\/ckd-czyli-dieta-tluszczowa-trening\/\">wysokot\u0142uszczowych<\/a>. Bardzo szybka i prosta w przygotowaniu wi\u0119c nawet laik kulinarny poradzi sobie z jej wykonaniem. Do tego idealnie smakuje zar\u00f3wno na ciep\u0142o, jak i na zimo np na wynos do pude\u0142ka. Tutaj do masy jajecznej doda\u0142am szpinak, ser mozzarella, boczek i pomidorki.\u00a0 Smakuje wy\u015bmienicie wi\u0119c koniecznie spr\u00f3bujcie tym bardziej, \u017ce <strong>szpinak<\/strong>\u00a0jest bogaty w witamin\u0119 C, zawiera sporo \u017celaza i innych niezb\u0119dnych witamin i minera\u0142\u00f3w.\u00a0Wa\u017cnym jego sk\u0142adnikiem jest chlorofil, kt\u00f3ry swoim sk\u0142adem przypomina hemoglobin\u0119.\u00a0Szpinak jest r\u00f3wnie\u017c bogaty w przeciwutleniacze, takie jak betakaroten i luteina.\u00a0Szczeg\u00f3lnie zalecany jest dla os\u00f3b cierpi\u0105cych na anemi\u0119 oraz na dietach odchudzaj\u0105cych, poniewa\u017c jest niskokaloryczny \u2013 100 g gotowanego szpinaku to tylko 20 kalorii i zaledwie 3,6 g w\u0119glowodan\u00f3w\u00a0\u00a0?<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-11325 aligncenter\" src=\"https:\/\/muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2017\/12\/22523748_1447670558619608_136575780_n-2-300x225-1-250x188.jpg\" alt=\"\" width=\"250\" height=\"188\" \/><\/p>\n<\/header>\n<section class=\"entry-content cf\">\n<div class=\"aPSKOW7\" data-reactid=\"464\"><strong>Sk\u0142adniki (2-3 porcje)<br \/>\n<\/strong><\/div>\n<div class=\"article--text FQN8OU2 YwaUr3X hBtIJCF\" data-reactid=\"465\">\n<ul>\n<li>6 jajek<\/li>\n<li>40 g\u00a0mas\u0142a klarowanego ghee, smalcu lub <a href=\"https:\/\/www.muscle-zone.pl\/sklep\/zdrowe-tluszcze\">oleju kokosowego<\/a><\/li>\n<li>250 g li\u015bci \u015bwie\u017cego szpinaku<\/li>\n<li>80 g sera feta,<\/li>\n<li>250 g sera mozzarella<\/li>\n<li>2 z\u0105bki czosnku<\/li>\n<li>250 g boczku w\u0119dzonego<\/li>\n<li>100 g pomidork\u00f3w koktajlowych<\/li>\n<li>oregano<\/li>\n<li>s\u00f3l himalajska<\/li>\n<li>pieprz<\/li>\n<\/ul>\n<\/div>\n<p>Przygotowa\u0107 patelni\u0119 z odpinan\u0105 r\u0105czk\u0105 by mo\u017cna by\u0142o wstawi\u0107 j\u0105 do piekarnika. Je\u015bli nie ma takiej opcji to owin\u0105\u0107 r\u0105czk\u0119 dok\u0142adnie grub\u0105 warstw\u0105 foli aluminiowej by nie stopi\u0142a si\u0119 w piekarniku.<\/p>\n<p>Jajka zmiksowa\u0107 lub dok\u0142adnie wymiesza\u0107 z przyprawami.<\/p>\n<p>Szpinak umy\u0107 i osuszy\u0107.<\/p>\n<p>Czosnek obra\u0107 i wycisn\u0105\u0107 a nast\u0119pnie doda\u0107 do rozgrzanego na patelni t\u0142uszczu.<\/p>\n<p>Chwil\u0119 p\u00f3\u017aniej doda\u0107 szpinak.<\/p>\n<p>Podsma\u017cy\u0107 lekko a\u017c szpinak skurczy si\u0119.<\/p>\n<p>Doda\u0107 drobno pokrojony boczek i odrobin\u0119 podsma\u017cy\u0107.<\/p>\n<p>Ser mozzarella zetrze\u0107 na tarce o du\u017cych oczkach.<\/p>\n<p>Do masy jajecznej doda\u0107 ser oraz podsma\u017cony szpinak i boczek.<\/p>\n<p>Ca\u0142o\u015b\u0107 wymiesza\u0107 a nast\u0119pnie wyla\u0107 na gor\u0105c\u0105 patelni\u0119 i u\u0142o\u017cy\u0107 umyte i przekrojone na p\u00f3\u0142 pomidorki koktajlowe lub plastry pomidor\u00f3w.<\/p>\n<p>Sma\u017cy\u0107 ok 2-3 minuty a nast\u0119pnie wstawi\u0107 patelni\u0119 (bez r\u0105czki lub z owini\u0119t\u0105 foli\u0105) do piekarnika nagrzanego do 180<span class=\"st\">\u00b0C<\/span>\u00a0na 15-20 minut.<\/p>\n<p>W zale\u017cno\u015bci od makro i Waszej fantazji podawa\u0107 z dodatkowymi warzywami lub\/i porcj\u0105 t\u0142uszczu. U nas obowi\u0105zkowo polane\u00a0<a href=\"https:\/\/www.muscle-zone.pl\/p\/olej-mct-400ml\">olejem MCT<\/a>\u00a0kt\u00f3rego w\u0142a\u015bciwo\u015bci ju\u017c Wam <a href=\"https:\/\/www.muscle-zone.pl\/blog\/olej-mct-vs-olej-kokosowy\/\">tutaj opisywa\u0142am<\/a> \ud83d\ude09<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-medium wp-image-11326 aligncenter\" src=\"https:\/\/muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2017\/12\/22495991_1449082668478397_3777091885010416442_o-2-1-250x250.jpg\" alt=\"\" width=\"250\" height=\"250\" \/><\/p>\n<p>Smacznego!\u00a0?<\/p>\n<p>\u2014<\/p>\n<p>BTW ca\u0142o\u015bci: 1256 g, 2820 kcal, B 151 g, T 241 g, W 14 g. W 100 g: 225 kcal, B 12 g, T 19 g, W 1 g.<\/p>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>Frittata to w\u0142oski omlet, kt\u00f3ry doskonale sprawdza si\u0119 u wielbicieli \u015bniada\u0144 bia\u0142kowo-t\u0142uszczowych poniewa\u017c jest lekka a zarazem syc\u0105ca. Idealna dla&#8230;<\/p>\n","protected":false},"author":78,"featured_media":11325,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[139,134,45,13],"tags":[],"class_list":["post-11324","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diety","category-odchudzanie","category-odzywianie","category-zdrowe-przepisy"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>FRITTATA ZE SZPINAKIEM I BOCZKIEM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.muscle-zone.pl\/blog\/frittata-ze-szpinakiem-i-boczkiem\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"FRITTATA ZE SZPINAKIEM I BOCZKIEM\" \/>\n<meta property=\"og:description\" content=\"Frittata to w\u0142oski omlet, kt\u00f3ry doskonale sprawdza si\u0119 u wielbicieli \u015bniada\u0144 bia\u0142kowo-t\u0142uszczowych poniewa\u017c jest lekka a zarazem syc\u0105ca. 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