Le omelet ephansi ye-calgium veggie iyinandi ngokukhethekile entwasahlobo uma ama-asparagusi nama-mushroom esesikhathini. Kodwa ungasebenzisa noma yiziphi ezinye izinhlanzi ezintsha ezizwakala kahle futhi zisesikhathini. Bambisana ne-toast egcwele-ukolweni kanye nezithelo ezintsha zokudla kwasekuseni okulinganisela kahle noma i-brunch.
Ngokujwayelekile i-omelet cishe ngeke iyingxenye yokudla okunempilo. Ngokujwayelekile, ama-omelets asebenzisa amaqanda amaningana nge-omelet ngayinye futhi agcwele ama-cheese namafutha amaningi, futhi aphela abe ama-calories aphezulu. Le-omelet isebenzisa amaqanda abamhlophe ngekhalenda elilodwa elilodwa leqanda ukuze kube nokulinganisela okuhle kokunambitheka nokuthungwa ngempilo nokudla. Khona-ke imifino entsha ingeziwe ku-omelet enezela eziningi izakhi ezinempilo kanye ne-fiber dietary.
Ungakwazi ukusebenzela le omelet enempilo nganoma yisiphi isikhathi sosuku futhi uzizwe ukwenza kahle. Iyakuthanda noma iyiphi ukudla ngosuku. Lungiselele ukudla kwasekuseni okuphumula noma i-brunch, noma wenze eyodwa ngesidlo sasemini. Uma ucabanga ukuthi awunanto yokwenza isidlo sakusihlwa kodwa unamaqanda kanye noshizi efrijini kanye nezindlela ezimbalwa zama-freshgirl, ungenza enye yalezi zinwele ezihlwabusayo ukuze udle futhi!
Okuzokwenza
- 1/4 indebe
- I-asparagus (fresh futhi eqoshiwe)
- 1/4 amakhowe amakhowe (aqanjwe)
- 1 iqanda elikhulu
- 3 ezinkulu
- amaqanda abamhlophe
- 1 isipuni ubisi lobisi
- 1/8 isipuni sikasawoti
- dash pepper omnyama
- 1/4 indebe i-mozzarella ushizi (1/2 esisodwa)
Indlela Yokwenza
- Sishisa i-skillet encane, engekho yentambo phezu kokushisa okuphakathi. Isigqoko ngokupenda okupheka, bese upheka isilimo se-asparagusi nama-mushroom imizuzu emine, noma kuze kube ngethenda. Susa imifino ithenda kusuka epanini, bese ubeka eceleni.
- Ngesitsha esincane, shaza ndawonye iqanda, amaqanda abamhlophe, ubisi, usawoti kanye nopelepele. Khona-ke, uthele ingxube yeqanda epanini, ugobe wonke phansi epanini.
- Vumela ingxube ukupheka cishe imizuzu emibili kuze kube phansi phansi ingxube yeqanda.
- Okulandelayo, ufafaza ngokusemthethweni ushizi, amakhowe, kanye ne-asparagus engxenyeni ye-omelet. Khona-ke, usebenzisa i-spatula, uqaphele ngokucophelela ukuphela kwesinye se-omelet ngapha nangapha, uvale izikhumba ngaphakathi. Ingxube yeqanda kuyodingeka ukuthi yenze isikhumba phansi, futhi uzofuna ukuqinisekisa ukuthi njengoba uhlunga i-omelet phezu kwakho uqaphele ukuthi ungaphuli isikhumba se-omelet.
- Qhubeka ukupheka i-omelet ngamaminithi angu-2 ngaphezulu, kuze kube yilapho iqanda liphekwe ngokugcwele futhi i-omelet inhle futhi ilula.
- Slayisa ngokucophelela i-omelet epanini bese uya epulangwe, futhi uqaphele futhi ukuthi ungaphuli i-omelet yakho enhle kahle. Bese ukhonza i-omelet ngokushesha.
Ngokusebenzisa amaKhalori 201
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1363 |
| Inani lamafutha | 29 g |
| I-Fat egcwele | 11 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 926 mg |
| I-sodium | 6136 mg |
| Ama-carbohydrate | 126 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 144 g |