Zakudya izi ndi zophweka, komabe zodzala ndi zokoma ndi zinthu zabwino monga tsabola, mbatata, anyezi, salsa, ndi mazira olemera kwambiri. (Ndiko kulondola, ngakhale kuti malingaliro olakwika amapezeka, mazira sali mkaka ndipo ali oyenerera bwino kwa anthu omwe ali ndi chifuwa cha mkaka koma osati mazira.) Chinsinsi ichi ndi chomera chimodzi chachikulu, koma ndi zophweka kawiri, katatu kapena katatu! Ndipo ndizodziwikiratu kuti mungathe kuzigwiritsa ntchito ndi zojambula zosiyanasiyana - monga guacamole kapena zonona mkaka wosakaniza - ndipo mungathe kuwonjezera zamasamba ndi zitsamba zomwe muli nazo kapena mukulakalaka.
Ndimakonda kukonzekera ma omelets monga momwe amachitira - popukuta ma omelet theka pakati ndi kulola pakati kuti aziphika mkati mwa omelet - mmalo mophika mbali iliyonse mwa kuwombera mafuta onse. Chotsatira chake ndi fluffier ndi zosangalatsa kudya!
Chimene Mufuna
- Supuni 2 za maolivi (kapena margarine wopanda soya)
- 1/2 chikho mbatata (peeled, thinly akanadulidwa)
- 1/4 kapu tsabola wobiriwira (odulidwa)
- 1/4 kapu anyezi (odulidwa)
- Mazira akulu atatu
- Supuni 2 tiyi mkaka (wopanda mkaka, mkaka wa kokonati kapena wina
- mkaka wopanda mkaka )
- Supuni 2 salsa (yotentha kapena yofatsa, kuphatikizapo kutumikira)
- Mchere wambiri (kulawa)
- Tsabola 1 (kulawa)
Momwe Mungapangire Izo
- Mu poto yaikulu yowuma, kutentha mafuta a azitona kapena margarine wopanda mkaka, kuphatikizapo mbatata kamodzi kotentha. Kuphika mpaka mbatata ndizofiira ndi golide wonyezimira, kenaka yikani tsabola wobiriwira ndi anyezi ku poto. Kuphika mpaka anyezi ndi ofewa ndi onunkhira, pafupi ndi mphindi 3-4 zina. Chotsani poto kutentha ndi kuika pambali.
- Pakani kazing'onoting'ono kazing'onong'ono, phulani mazira pamodzi ndi mkaka wa soya kwa mphindi ziwiri kapena mpaka mutamenyedwa bwino. Bweretsani poto ku chitofu pa kutentha kwakukulu.
- Onjezerani mazira pamwamba pa mbatata ndi masamba ndikuphika mpaka nsana yayamba kuoneka bulauni ndipo pamwamba ndikuyamba kulimbitsa. Sakani supuni zingapo za salsa pamwamba pa mazira.
- Kamodzi kameneka kaikapo, tambani pamphepete mwa poto ndi rabala spatula ndipo pindani mosamala kwambiri pambali imodzi ya omelet kuti mupange mawonekedwe a crescent, ndikukankhira m'mphepete pang'ono kuti musindikizidwe. phula lopangidwa pamwamba ndi kuphika mbali inayo kwa mphindi imodzi. Tumizani omelet ku mbale yautumiki ndipo mutumikire mwamsanga ndi mchere, tsabola, ndi salsa kuti mulawe.
* Chinsinsi ichi cholembedwa ndi choyenera kwa zakudya zopanda mkaka, koma monga njira iliyonse yoperekedwa kwa anthu omwe ali ndi zakudya zowonongeka kapena kudwala, onetsetsani kuti muwerenge zosakaniza zomwe zili pazitsulo zonse kuti zitsimikizidwe kuti palibe zowonongeka zomwe zimachokera ku mkaka kapena zovuta zina zomwe zimakukhudzani.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 590 |
| Mafuta Onse | 37 g |
| Mafuta okhuta | 10 g |
| Mafuta Osatchulidwa | 14 g |
| Cholesterol | 904 mg |
| Sodium | 853 mg |
| Zakudya | 28 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 34 g |