01 ngo-08
Sebenzisa i-Nonstick Skillet ne-Spatula
Fiona Haynes Sebenzisa i- skillet engekho emthethweni ne-spatula ukwenza i-omelet yakho. Lokhu kukuvumela ukweqa ibhotela noma i-oli uma upheka, okungangena kalula kalula amafutha namakhalori angadingekile. Izitifiketi ezinganamathele, njenge-Teflon ethandwa kakhulu, ngokuvamile ziboshwe nge-polytetrafluoroethylene (PTFE). Lokhu ngokuvamile kuphephile ukuyisebenzisa uma nje i-pan ingapheli amandla. Iphoyinti elishisa kakhulu lingabangela izimpawu ezinjengezikhukhula ezivela ekuphefumuleni.
02 ngo-08
Amagilebhisi Amaqanda Nesitsha Esincane
Fiona Haynes Kubalulekile ukuthola amaqanda amahle kakhulu futhi anempilo ongayithola. Amanye amaqanda ane-omega-3 fatty acids eyengeziwe, amafutha angaphansi kancane agcwele, ne-cholesterol encane kunezinye. Qinisekisa ukuthi uthatha isitsha noma umgijimi ukuze uphule amaqanda akho, kungakhathaliseki ukuthi iqanda elilodwa noma amaqanda amabili amaqanda.
03 ngo-08
Hlanganisa ama-Whites of Amaqanda amabili
Fiona Haynes Hlukanisa abamhlophe bamaqanda amabili bese uwafaka kwelinye iqanda elilodwa esitsheni sakho noma emgqonyeni. Ungasebenzisa ihlukanisi leqanda uma unayo. Uma kungenjalo, cindezela ngokucophelela iqanda bese ungenalutho i-yolk kusuka kwesigamu segobolondo kuya kwesinye ngenkathi i-white igxila esitsheni. Enye indlela yokwenza lokhu ukukhipha iqanda eliphukile phezu kwesandla sakho esihlanzekile bese uvumela omhlophe ukuba aphule ngeminwe yakho. Lungiselela ngokufanele, njengoba lesi sinyathelo sithokozisa.
04 ngo-08
Hlanganisa ama-egg kanye nama-egg whites
Fiona Haynes Hlanganisa lonke iqanda lakho kanye namaqanda abamhlophe ndawonye. Bese, faka i-skillet yakho ekushiseni okuphakathi. Ukuze uhlole uma i-pan ishisa ngokwanele, faka nje ukwehla kweqanda epanini. Uma iqala ukupheka, i-skillet ilungile. Zizwa ukhululekile ukuphuza kancane iqanda lakho namaqanda abamhlophe ngamakhambi omisiwe kanye / noma umnyama omnyama ngokukhakha okungeziwe.
05 ka-08
Pheka kuze kube yilapho ama-Edges eqala ukusetha
Fiona Haynes Ngemuva kokuthi usule amaqanda akho, uthele ingxube ephuziwe kwi-skillet eshisayo, bese upheka kuze kube semaphethelweni aqala ukusetha. Amanye ama-bubbles emoyeni avunyelwe, kodwa qinisekisa ukuthi i-pan ayibukhali.
06 ka-08
Phakamisa Amaphethelo Omelet
Fiona Haynes Ukusebenzisa i-spatula, phakamisa emaphethelweni e-omelet yokusetha ukuze iqanda elingelusiwe lingene ngaphansi ukuze liphekwe. Uma amaqanda ehlezi, ungangezela ukugcwaliswa kwamafutha okuncintisana okuthandayo, njenge-salsa enesizotha, i-sauce eshisayo, noma ama-veggies asusiwe. Zizwe ukhululekile ukufafaza ngesamba esincane senani elincane elincishisiwe. I-omelet enezinkanyezi izokunika futhi ukuthi ukukhahlela okufunayo, uma ngabe akuyona isitayela sakho.
07 ngo-08
Fold Omelet Yakho
Fiona Haynes Usebenzisa i-spatula yakho, flip ekugcineni kwe-omelet yakho ukuze iphinde ibe yingxenye. Bese-ke, qhubeka upheka okwesikhashana nje.
08 ngo-08
Yidla Omelet Yakho
Fiona Haynes Slayisa i-omelet yakho ephepheni bese ukhonza ngezinto ezinempilo ezinjenge-toast yonke yesinkwa nesithelo esisha. Ngokusebenzisa iqanda elilodwa kanye namaqanda amabili amaqanda (kunokuba amaqanda amabili aphelele), usindise amagremu amahlanu amafutha, ama-gramu angu-1.5 wamafutha agcwele, nama-milligram angu-211 we-cholesterol.
I-omelet yakho encane ye-fat-fat, ngaphandle kokugcwaliswa, inezici ezilandelayo zokudla okunomsoco ngokukhonza:
- Amakholori: 103
- Ama-calories avela ku-Fat: 45
- Ingqikithi Yamafutha: 5g (ihlale 1.5g)
- I-cholesterol: 211mg
- I-sodium: 172mg
- I-Carbohydrate: 1.3g
- I-Fiber: 0g
- Amaprotheni: 13.2g