Lesi sidlo silula, kodwa siphelele ngokugcwele ukunambitheka nezinto ezinhle ezifana nepelepele, amazambane, anyanisi, i-salsa, namaqanda aphethwe ngamaprotheni. (Kuqinisile, naphezu kokungaqondi kahle, amaqanda awunalo ubisi futhi afaneleke kakhulu kubantu abanezinyosi ezibangelwa ubisi kodwa hhayi amaqanda.) Le recipe yinto eyodwa ye-omelet enkulu, kodwa kulula ukuphindwa kabili, kathathu noma kathathu! Futhi kuyahlukahluka ngokuthi ungayisebenzela nge-toppings ehlukahlukene - njenge-guacamole noma ukhilimu omuncu obisi-uketshezi - futhi ungakhetha ukwengeza kwezinye izitshalo nemifino onayo noma ufisa.
Ngikhetha ukulungiselela ama-omelets ami njengoba kuqondiswe iresiphi - ngokulondoloza i-omelet isigamu-ndlela bese uvumela ophakathi ukuba apheke ngaphakathi kwe-omelet - esikhundleni sokupheka ohlangothini ngalunye ngokushaya yonke i-omelet. Umphumela uba fluffier futhi kumnandi kakhulu ukuba udle!
Okuzokwenza
- 2 isipuni samafutha omnqumo (noma i-margarine ye-soy-free)
- 1/2 indebe amazambane (ehlutshiwe, aqoshiwe kancane)
- 1/4 indebe ye-pepper eluhlaza (oqoshiwe)
- 1/4 indebe anyanisi (oqoshiwe)
- Amaqanda amakhulu amathathu
- 2 wezipuni ubisi soy (ubisi-mahhala, ubisi kakhukhunathi noma omunye
- ubisi olungabisi ubisi )
- 2 wezipuni salsa (eshisayo noma obumnene, futhi ngaphezulu ukukhonza)
- 1 ucezu kasawoti (ukunambitha)
- I-pinch engu-1 (ukunambitha)
Indlela Yokwenza
- Esikhathini esikhulu sokupaka, ukushisa amafutha omnqumo noma i-margarine ye-soy-free, engeza amazambane ashisayo. Pheka kuze kube amazambane anomsindo omnyama futhi wegolide, bese ufaka pepper eluhlaza kanye no-anyanisi epanini. Pheka kuze u-anyanisi anyathele futhi kube mnandi, cishe emaminithi angu-3-4 ngaphezulu. Susa i-pan kusuka ekushiseni bese ubeka eceleni.
- Esikhathini esincane sokuxuba, geza amaqanda kanye nobisi lwe-soy imizuzu engu-1-2 noma kuze kube yilapho ushaywa kahle. Buyisa i-pan epitofu phezu kokushisa okuphakathi.
- Yengeza amaqanda phezu kwamazambane kanye nemifino bese upheka kuze kube yilapho i-underside iqala ukuba mnyama futhi ubuso buqala ukuqinisa. Spoon isipuni eziningana ze-salsa ngaphezulu kwamaqanda.
- Uma i-omelet isisethiwe, khipha imiphetho esuka epanini nge-spatula yerabhabhu bese ugoqa ngokucophelela ngapha kolunye uhlangothi lwama-omelet ukuya kwenye ukuze wenze isakhiwo se-crescent, ucindezele emaphethelweni kancane ukuze unamathele.Bheka kancane kancane, bese u-flip i-omelet eboshiweyo bese upheka ngakolunye uhlangothi ngomzuzu owodwa ngaphezulu. Dlulisa i-omelet ku-plate yokukhonza bese ukhonza ngokushesha ngosawoti, pepper, naku-salsa ukunambitha.
* Le recipe njengoba ibhaliwe ifaneleka ekudleni okungenayo imifino, kodwa njengoba kunoma yiphi iresiphi ehloselwe abantu abanezithintelo zokudla noma izifo, qiniseka ukuthi ufunda amalebula ezithako kuzo zonke izithako ukuqinisekisa ukuthi ayikho izithako ezithathwe ngobisi ezifihliwe noma nezinye izilonda ezisebenza kuwe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 590 |
| Inani lamafutha | 37 g |
| I-Fat egcwele | 10 g |
| I-Fat Unsaturated | 14 g |
| I-cholesterol | 904 mg |
| I-sodium | 853 mg |
| Ama-carbohydrate | 28 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 34 g |