Low Calorie Veggie Omelet Recipe

Mankhwala otsika kwambiri a veggie omelet ndi okoma makamaka mu kasupe pamene katsitsumzukwa ndi bowa ziri mu nyengo. Koma mungagwiritse ntchito mitundu ina yatsopano yomwe imamveka bwino komanso ili mu nyengo. Pawiri ndi toast-tirigu wathunthu ndi zipatso zabwino za kadzutsa kapena brunch.

Mwachizoloŵezi mafuta omelet mwina sangakhale mbali ya dongosolo labwino la kudya. Kawirikawiri, omelets amagwiritsa ntchito mazira angapo pa omelet ndipo amadzaza ndi tchizi ndi zakudya zamtundu, ndipo amatha kukhala olemera kwambiri. Mankhwalawa amagwiritsa ntchito mazira azungu ndi dzira limodzi lokha la mazira kuti azisangalala komanso azikhala ndi thanzi labwino. Kenaka masamba atsopano amawonjezeredwa ku malembo owonjezera zakudya zowonjezera komanso zakudya zamagetsi.

Mutha kutumikira ma omelet wathanzi nthawi iliyonse ya tsiku ndikumverera bwino. Iyenso ikuyenera kudya tsiku lililonse bwino. Konzekerani kadzutsa kadzutsa kapenanso brunch, kapena pangani chakudya chamasana. Ngati mukuganiza kuti mulibe chakudya chodyera koma muli ndi mazira ndi tchizi mu furiji komanso zakudya zina zochepa, mukhoza kupanga imodzi ya omelets okoma kuti mudye chakudya.

Chimene Mufuna

• 1/4 chikho
• katsitsumzukwa (mwatsopano ndi akanadulidwa)
• 1/4 chikho bowa (magawo)
• Dzira lalikulu 1
• 3 lalikulu
• azungu azungu
• Supuni ya 1 yokometsera mkaka
• 1/8 supuni ya supuni mchere
• dash wakuda wakuda
• 1/4 chikho chophimba mozzarella tchizi (1/2 ounce)

Momwe Mungapangire Izo

1. Kutentha pang'ono, osati thumba skillet pa sing'anga-kutentha kwambiri. Chovala ndi kuphika kutsitsi, ndi kuphika katsitsumzukwa ndi bowa kwa mphindi zinayi, kapena mpaka mchifundo. Chotsani masamba a poto, ndipo khalani pambali.
2. Mu mbale yaing'ono, dulani pamodzi dzira, mazira azungu, mkaka, mchere, ndi tsabola. Kenaka, tsitsani dzira losakaniza mu poto, ndikuphimba pansi ponse poto.
3. Lolani kusakaniza kuphika kwa mphindi ziwiri mpaka pansi pa dzira losakaniza likhale lolimba.

1. Kenaka, mofanana, perekani tchizi, bowa, ndi katsitsumzukwa pa theka la omelet. Kenaka, pogwiritsa ntchito spatula, mosamala kwambiri pindani mapeto amodzi a omelet pamwamba pa mzake, mutsekezemo zikopazo mkati. Dzira losakaniza liyenera kukhala lopangira khungu pansi, ndipo muyenera kuonetsetsa kuti pamene mukupaka mafuta odzola pa inu musamala kuti musaswe khungu la omelet.
2. Pitirizani kuphika mafutawa kwa mphindi ziwiri, mpaka dzira ligwiritsidwe bwino ndipo ma omelet ndi abwino komanso amatsitsimutsa.
3. Mosamala, sungani mafuta otsekemera kuchoka pa poto ndikupita ku mbale, komanso kuti mukhale osamala kuti musamapange omelet yanu yokongola. Kenaka tumizani omelet mwamsanga.

Pogwiritsa ntchito zilembo 201

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	1363
Mafuta Onse	29 g
Mafuta okhuta	11 g
Mafuta Osatchulidwa	10 g
Cholesterol	926 mg
Sodium	6,136 mg
Zakudya	126 g
Matenda a Zakudya	1 g
Mapuloteni	144 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)