Izi zotsika calorie nyama yankhumba omelet imanyamula ndi kukoma, koma osati zopatsa mphamvu! Ngati mwaganiza kuti mudye zakudya zathanzi, mumatha kudziwonetsera kuti nyama zonse zamakono ndi omelettes sizikhala ndi malo anu odyera zakudya
Njira iyi ya chokoma chotsika cha calon omelet imagwiritsa ntchito zingapo zing'onozing'ono kuti apange omelet, wathanzi, ndi okoma. Nkhumba yotchedwa lean turkey ndi imodzi mwa osungira kalori monga nyama yankhumba yomwe ili ndi mafuta ochepa komanso owonjezera kuposa nyama yankhumba. Ndiponso, anyezi a caramelized amachititsa kuti tizilombo toyambitsa matendawa tivutike. Mazira ochepa ochepa odzola a mazira amalowa m'malo mwa mazira ena amawathandiza kwambiri mafuta ndi ma calories.
Pangani chimodzi mwa izi zamoyo zamtundu wa bakiteriya, ndipo muzipereka ndi zipatso zopatsa zipatso ndi zipatso zatsopano za brunch, masana, kapena kadzutsa.
Chimene Mufuna
- 1 kagawo Turkey nyama yankhumba
- 1/4 kapu anyezi (odulidwa bwino)
- Dzira lalikulu 1
- 2 azungu zazikulu za dzira
- Supuni ya 1 yokometsera mkaka
- Dash of
- tsabola
- 1/4 chikho chopangidwa
- tchizi swiss (1/2 ounce)
Momwe Mungapangire Izo
1. Tenthetsani tinthu tating'onoting'onoting'ono tomwe sikuti timagwiritsa ntchito tchire. Onjezerani ndowe ya Turkey ku poto, ndi kuphika nyama yankhumba kwa mphindi zisanu, kuigwiritsa ntchito nthawi zina ndi spatula kapena foloko mpaka iyo ikhale yopanda. Kamodzi kazakudya kameneka kamakhala kozizira kwambiri, kanikeni kakang'ono, ndipo khalani pambali.
2. Pezani kutentha mpaka kutsika, ndipo mu skillet yomweyo, kuphika anyezi kwa mphindi khumi ndikuwakhudza nthawi zambiri. Pitirizani kuphika anyezi mpaka atakhala ofewa komanso caramel wachikuda.
Chotsani anyezi mu poto, ndi kuziika pambali.
3. Mu mbale yaing'ono, dulani pamodzi dzira, dzira azungu, mkaka, ndi tsabola wakuda mpaka zonsezi zogwirizana. .
4. Kutenthetsa pepe pamsana-mkulu kutentha kachiwiri, ndi kuvala poto ndi kuphika spray. Thirani dzira lonselo mu poto, mutenge lonse pansi pa poto. Lolani dzira kusakaniza kuti liphike kwa mphindi ziwiri, mpaka pansi pa dzira losakanizidwa wapanga khungu lophika. Kenako, perekani supuni, anyezi, ndi tchizi pa theka la omelet. Kenaka, pogwiritsira ntchito spatula, pindani mapeto amodzi otchedwa omelet pamtundu wina, kutsekemera nyama yankhumba, anyezi, ndi tchizi mkati. Pitirizani kuphika kwa mphindi ziwiri, mpaka dzira ligwiritsidwa ntchito mokwanira. Samalani mkati mwa omelet kuti muwone kuti dzira yophikidwa kwathunthu.
5. Katemera atatha kuphika, sungani mafuta otsekemera pa mbale ndikuitumizira nthawi yomweyo ikadali yotentha.
Pa Kugwiritsa Ntchito Malonda 233
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 5131 |
| Mafuta Onse | 184 g |
| Mafuta okhuta | 56 g |
| Mafuta Osatchulidwa | 60 g |
| Cholesterol | 2,774 mg |
| Sodium | 9,001 mg |
| Zakudya | 131 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 698 g |