Amaqabunga ahlanzekile, asheshe ukulungiselela, futhi adle ngokugcwalisa okuhlukahlukene, futhi ubani ongathandi ukudla kwasekuseni isidlo sakusihlwa ? Ama-omelets afanelekile kulabo busuku lapho ufuna ukukhanya, kodwa okwanelisayo, futhi ufuna ukukuthola etafuleni ngokushesha. I-prep elula ayisho ukuthi awukwazi ukuhlala isikhathi eside ekudleni - thola isiFulentshi bese ukhonza le Mushroom enamafutha kanye ne-Oyilette ye-anyanisi enesaladi, i-baguette, ne-glass enkulu yewayini.
Ithiphu: Ukuze uthole i-omelet yobisi, sebenzisa ibhotela (noma ukuxuba ibhotela namafutha omnqumo) kanye noshizi ozithandayo; esikhundleni samafutha omnqumo bese ushiya ushizi uma ukhetha ukungena ubisi.
Yenze isidlo: Akusikho okuningi ukushaya i- bagel eyenziwe ngokugcoba njenge-omelet. Engeza le Saladi yama-Romaine nge-Sun-Omisiwe amaTamatisi namaPecans, futhi uzoba nesidlo esikhulu sokukhanya.
Okuzokwenza
- Amaqanda amakhulu amathathu
- Gcoba usawoti
- 2 isipuni kanye 1 isipuni 1 ibhotela unsalted (noma amafutha omnqumo extra virgin)
- 1/2 anyanisi ophakathi (cishe ama-ounces angu-3.5 / 100 gm; oqoshiwe)
- Ama-ounces ama-4 ama-ounces / 125 gm crimini amakhowe (ahlanzekile, anqunywe, futhi anqunyiwe; amakhophi ayi-1 1/4 ahlanziwe)
- Okuzikhethela: i-tablespoons 2 ye-cheddar (noma enye ushizi oyithandayo)
- Okuzikhethela: ama-chives asanda kukhishwa
Indlela Yokwenza
- Hamba amaqanda esitsheni bese ungeza ucezu kasawoti. Whisk kuze kube yilapho ushaywa, bese ubeka eceleni.
- Hlanganisa amathisipuni amabili ebhotela (noma ufudumeze amafutha) ngensimbi yensimbi engu-9- noma engu-10 intshi noma i-skillet eyindilinga enesisindo esibekwe phezu komlilo ophakathi. Engeza u-anyanisi, bese usuka kuze kube yilapho ulula futhi uguquguquka, cishe imizuzu engu-3 kuya kwemi-5. Engeza amakhowe, bese ugijima uze ukhulule ama-juice bese ulula, cishe emaminithi amathathu ngaphezulu. Dlulisa u-anyanisi namakhowe ukuze ubese ubeke eceleni.
- Sula i-skillet bese ufaka isipuni 1 sebhotela noma amafutha, esheshayo ukugqoka phansi epanini. Thela emaqanda ashaywa. Uma izingqimba ziqala ukusetha, sebenzisa i-silicone noma i-spatula yerabhagi nxazonke, uqhubekele eceleni kancane, bese uvala i-pan ukuze uvumele i-egg engagwetshiwe igijime ngaphansi kwe-omelet.
- Uma ubuso beqanda bubekwe cishe ngokuphelele, isigamu esiphezulu se-omelet nama-mushroom asethiwe kanye no-anyanisi. Fafaza ngokulinganayo ngotshisi. Sebenzisa i-spatula ukuze ulandele ngokucophelela enye ingxenye ye-omelet phezu kokugcwalisa. Ngenisa kahle u-omelet osikiwe bese upheka ngomzuzu owodwa, kuze kube yilapho ushizi ucibilika futhi iqanda libekiwe. Dlulisela epuleti futhi uhlobise nge-chives esisha, uma uthanda. Khonza ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 294 |
| Inani lamafutha | 18 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 470 mg |
| I-sodium | 375 mg |
| Ama-carbohydrate | 14 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 19 g |