01 a 08
Gwiritsani ntchito Nonstick Skillet ndi Spatula
Fiona Haynes Gwiritsani ntchito skillet yosatetezera ndi spatula kuti mupange omelet yanu. Izi zimakulolani kuti mutenge mafuta kapena mafuta pamene mukuphika, zomwe zingawonjezere mosavuta mafuta ndi ma calories osayenera. Nsalu zamtengo wapatali, monga teflon yotchuka kwambiri, kaŵirikaŵiri zimavekedwa ndi polytetrafluoroethylene (PTFE). Izi zimakhala zotetezeka kugwiritsira ntchito pokhapokha ngati poto silingathe. Poto yowonongeka ingapangitse zizindikiro monga chimfine kuchokera ku kupuma mu mpweya.
02 a 08
Mazira Ophika ndi Chophimba Chaching'ono
Fiona Haynes Ndikofunika kupeza mazira abwino kwambiri komanso owopsa kwambiri omwe mungapeze. Mazira ena ali ndi omega-3 fatty acids awonjezera, mafuta ochepa kwambiri ochepa, ndi mafuta ochepa kwambiri a kolera mafuta kuposa ena. Onetsetsani kuti mutenge mbale kapena mbiya kuti muswe mazira anu, kaya dzira limodzi kapena azungu azungu.
03 a 08
Kusiyanitsa Aphungu a Mazira Awiri
Fiona Haynes Dulani oyera a mazira awiri ndi kuwawonjezera iwo ku dzira limodzi mu mbale yanu kapena mbiya. Mukhoza kugwiritsa ntchito dzira losiyanitsa ngati muli nalo. Ngati sichoncho, mosamala mosamala dzira ndikuchotsamo yolk kuchokera ku hafu imodzi ya chipolopolo kupita kumalo ena pomwe mwayera woyera mu mbale. Njira inanso yochitira izi ndikutulutsa dzira losweka pa dzanja lanu loyera ndi kulola woyera kuti alowe mwala. Konzani molingana, pamene sitepe iyi imasokoneza.
04 a 08
Whisk Mazira ndi Aphuku Omwe
Fiona Haynes Dulani dzira lanu lonse ndi dzira azungu pamodzi. Ndiye, khalani anu skillet pa sing'anga kutentha. Poyesa kuti poto ikuwotcha, ingowonjezerani dontho la dzira poto. Ngati ayamba kuphika, skillet ili okonzeka. Khalani omasuka kuti musamangosunga dzira lanu ndi mazira azungu ndi zitsamba zouma ndi / kapena tsabola wakuda kuti muwotche.
05 a 08
Cook mpaka Mphepete Yambani Kuyika
Fiona Haynes Mukatha kudula mazira anu, tsitsani madzi osakaniza mumtsuko wotentha, ndipo yophika mpaka kumapeto. Mphepo zina zimaloledwa, koma onetsetsani kuti poto sizowoneka bwino.
06 ya 08
Kwezani Madera a Omelet
Fiona Haynes Pogwiritsira ntchito spatula, tsitsani mapewa a omelet kuti apange dzira losaphika lomwe lingagwire pansi kuti liphike. Mazira akakhala, mukhoza kuwonjezera mafuta omwe mumawakonda, monga salsa, hot sauce, kapena veggies. Muzimasuka kuwaza pang'onopang'ono ya kuchepa mafuta tchizi. Omelet yokhala ndi zokometsera idzakupatsaninso zomwe zikukukhudzani zomwe mukuzifuna, ngati zovuta sizomwe mumakonda.
07 a 08
Pindani Omelet Yanu
Fiona Haynes Gwiritsani ntchito spatula, pamapeto a omelet yanu kuti ipinduleko theka. Kenaka, pitirizani kuphika kwa mphindi zingapo.
08 a 08
Idyani Omelet Yanu
Fiona Haynes Lembani mafuta otsekemera pamtengo ndikuthandizira ndi zinthu zabwino monga chipsepse chathunthu ndi zipatso zatsopano. Pogwiritsa ntchito dzira limodzi ndi azungu awiri (m'malo mwa mazira awiri), mumasunga magalamu asanu a mafuta, 1.5 magalamu a mafuta okhutira, ndi mamililo 211 a cholesterol.
Mafuta anu atsopano otsika mafuta, opanda kukhuta, ali ndi zinthu zotsatirazi pazokha:
- Makorori: 103
- Mafuta Ochokera ku Mafuta: 45
- Mafuta Onse: 5g (anakhala 1.5g)
- Cholesterol: 211mg
- Sodium: 172mg
- Zagawenga: 1.3g
- Fiber: 0g
- Mapuloteni: 13.2g