Iyi yakaderera-calorie veggie omelet inonakidza zvikuru mucheki apo kusvibiswa uye howa zviri mumwaka. Asi iwe unogona kushandisa chero mimwe miviri yakachena inonzwika zvakanaka uye iri mumwaka. Pair ne toast yose yegorosi uye michero itsva yekusvitsa kwakanyatsonaka kana brunch.
Nenzira yekuti omelet ingangodaro isina kuva chikamu cherongwa hwekudya hwakanaka. Kazhinji, omelets anoshandisa mazai akawanda pamashizha uye akafukidzwa neshi nemafuta ane mafuta, uye anoguma ari panzvimbo yakakwirira mumakori. Ichi chinonzi omelet chinoshandisa mazai vatsvene kune imwe chete yei yolk yehutano hwakanaka hwekunaka nekugadzirwa nehutano uye chikafu. Zvadaro miriwo itsva inowanikwa kune omelet inowedzera mikana yakawanda yehutano uye utachiona hwemafuta.
Iwe unokwanisa kushumira iyi iyi omelet ine utano chero nguva yezuva uye unonzwa zvakanaka kuita. Iyo inokodzera chero kudya kwezuva zvakanaka. Gadzirira iwe kuti uwane kudya kwekudya kwemanheru kana kuti brunch, kana kuti uite imwe yezvokudya zvemasikati. Kana iwe uchifunga kuti hauna chaunogona kuita kuti udye asi iwe une mazai uye tese mufriji uye pamwe chete mavggies matsva, unogona kuita chimwe chezvikoma zvinonaka zvekudya kwemanheru zvakare!
Zvamunoda
- 1/4 mukombe
- Asperagus (yakachena uye yakasarudzwa)
- 1/4 mukombe mushroom (yakatswa)
- 1 mazai makuru
- 3 guru
- mazai evha
- 1 tablespoon mukaka wakakura
- 1/8 teaspoon munyu
- dash black pepper
- 1/4 kapu mozerola mozzarella cheese (1/2 ounce)
Nzira Yokuita Izvo
- Shandisa duku, kwete-tambo skillet pamusoro pepakati-yakanyanya kupisa. Shati uye kubika spray, uye gadzira aspagashi uye mushwa kwemaminitsi mana, kana kusvika kusvika mutete. Bvisa michero yemichero kubva pani, uye ivai nechero.
- Muchidimbu chiduku, fungai pamwe chete mazai, mazai vatsvene, mukaka, munyu, uye pepper. Zvadaro, dururirai musanganiswa wei muhari, muchiputira pasi rose repani.
- Bvumira musanganiswa kugadzirira kwemaminitsi maviri kusvikira pasi peii inosanganiswa.
- Zvadaro, zvakajeka kusasa chezi, mushwa, uye asperagus pane imwe hafu ye omelet. Zvadaro, uchishandisa spatula, kunyatsonyatsovhara rumwe rutivi rwemakumbo omelet pane rumwe, kuvhara mavhegi mukati. Mazai eai achafanirwa kuumba ganda pasi, uye iwe unoda kuve nechokwadi kuti iwe paunenge uchinge uchinge uine omelet pamusoro pako unongwarira kuti usaputse ganda re omelet.
- Ramba uchibika omelet kwemaminetsi maviri, kusvikira mazai akabikwa zvizere uye omelet yakanaka uye yakasviba.
- Ngwarira slide ye omelet kunze kwepani uye kuenda kudivha, zvakare uchive wakangwarira kuti urege kuputsa omelet yako yakaumbwa. Ipapo shandisai omelet pakarepo.
Per Kushumira Maoriro 201
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1363 |
| Total Fat | 29 g |
| Saturated Fat | 11 g |
| Unsaturated Fat | 10 g |
| Cholesterol | 926 mg |
| Sodium | 6136 mg |
| Carbohydrates | 126 g |
| Dietary Fiber | 1 g |
| Protein | 144 g |