01 ye 08
Shandisa Nonstick Skillet uye Spatula
Fiona Haynes Shandisa nonstick skillet uye spatula kuti uite omelet yako. Izvi zvinokubvumira kudarika bhotela kana mafuta paunenge uchibika, izvo zvinogona kuwedzera nyore mafuta asina kukodzera uye makoriyori. Zvisiri-tsvimbo dzemaoko, sezvinozivikanwa neveTeflon, dzinowanzoputirwa ne polytetrafluoroethylene (PTFE). Izvi zvinowanzochengetedzwa kushandisa nguva yakareba apo pani haigoni kupera. Iyo pani yakanyanyisa inogona kutungamirira kurwere-kufanana nezviratidzo kubva mukufema mumutsi.
02 of 08
Tora Mazai neBhandi Riduku
Fiona Haynes Zvinokosha kuti uwane mazai anowedzera uye ane utano hwakanyanya unogona kuwana. Mamwe mazai ane omega-3 fatty acids yakawedzerwa, mafuta mashoma ane mafuta akawanda, uye shoma shomoriki kupfuura mamwe. Iva nechokwadi chekubata ndiro kana chirongo kuti usiye mazai ako kupinda, ingava imwe mazai kana mazai emuzungu.
03 of 08
Kusiyanisa maA Whites Eki Maviri
Fiona Haynes Gadzirai vatsvene mazai maviri uye muvawedzere kune rimwe jira rose mumudziyo wenyu kana mupombi. Iwe unogona kushandisa separator yeii kana iwe uine imwe. Kana zvisingaiti, nyatsonyatsovharai evha uye usasvibisa iyo yolk kubva kune imwe hafu yekombe kune imwe iyo iyo mhepo inoputira mumudziyo. Imwe nzira yekuita izvi ndeyokudurura mazai akavhaka paoko rako rakacheneswa uye bvumira dhena kuti idimbuke neminwe yako. Gadzirira saizvozvo, sezvo danho iri rinosvibisa.
04 of 08
Whisk the Egg uye Egg Whites
Fiona Haynes Bvisai mazai enyu ose uye mazai vatsvene pamwe chete. Zvadaro, shandisa skillet yako pamusana wekupisa. Kuti uedze kana pani ichipisa zvakakwana, ingowedzera donhi rezai pane pani. Kana ikatanga kubika, skillet yakagadzirira. Inzwa wakasununguka kuti uchinge usina nguva yezai rako uye mazai vemazungu nemakwenzi akaomeswa uye / kana peputa mutsvuku nokuda kwekucheka kwakanyanya.
05 of 08
Cook kusvikira Mitsara inotanga Kuisa
Fiona Haynes Mushure mekunge mavezai mazai enyu, dururirai musanganiswa wakanyungudutswa mukati mehuni inopisa, uye gadzira kusvikira mitsetse ikatanga kuisa. Mamwe mhepo inobhururuka inobvumirwa, asi iva nechokwadi chokuti pani haisi kusimba.
06 of 08
Simudza Mipata yeOmelet
Fiona Haynes Kushandisa spatula, simudza mapeji e-omelet yekuisa kuitira kuti jira risina kuvhara rinogona kuputika pasi kuti rigadziwe. Kana kamwe mazai aripo, unogona kuwedzera yako yaunoda pasi-mafuta, kuzadza mafuta , sauce yakasviba, kupisa mutezi, kana kubuda maviggies. Inzwa wakasununguka kusasa pane zvishoma zvishoma zvakaderedzwa mafuta. A omelet yakarongeka inokupawo iyo inokwidza iwe uri kutsvaga, kana zvakajeka haisi maitiro ako.
07 of 08
Fold Your Omelet
Fiona Haynes Kushandisa spatula yako, flip pamucheto we omelet yako kuitira kuti ipfuure hafu. Zvadaro, ramba uchichibika kwechinguva chiduku kwenguva yakareba.
08 we 08
Kudya Omelet Yako
Fiona Haynes Shandisa omelet yako patafura uye ushande nehutano zvinhu zvakadai sechingwa yakakwana yezviyo uye michero itsva. Nokushandisa imwe yei rose uye mazai evha mairi (panzvimbo peiri mazai maviri), iwe wakachengeta ma gramu mashanu emafuta, 1.5 gramu emafuta akazara, uye makirogiramu 211 echolesterol.
Mafuta enyu matsva-mafuta, asina kuzadza, ane zvinhu zvinotevera zvekudya pane zvekushanda:
- Makorori: 103
- Maoriki anobva kuFat: 45
- Total Fat: 5g (akagara 1.5g)
- Cholesterol: 211mg
- Sodium: 172mg
- Carbohydrate: 1.3g
- Fiber: 0g
- Protein: 13.2g