Mazira ndi abwino, mwamsanga kukonzekera, ndi zokoma ndi zolemba zosiyanasiyana, ndipo ndani sakonda chakudya chamadzulo ? Omelets ndi abwino kwa madzulo amenewo pamene mukufuna kuwala, koma kokondweretsa, ndipo mukufuna kuigwiritsa ntchito patebulo mofulumira. Kukonzekera kosavuta sikukutanthauza kuti simungathe kupirira pa chakudya - mutengere ku French ndikugwiritseni ntchito Mushroom ndi anyezi omelette ndi saladi , baguette, ndi galasi la vinyo.
Langizo: Pangani mafuta odzola, mugwiritsirani ntchito batala (kapena kusakaniza mafuta ndi maolivi) ndi tchizi mumakonda; mafuta osungiramo mafuta ndikuchotsani tchizi ngati mukufuna kumwa mkaka.
Pangani Chakudya: Osamwa kwambiri galasi lopangidwa ndi chofufumitsa ngati chotsatira cha omelet. Yonjezerani Saladi iyi ya Romain ndi Sun-Dried Tomato ndi Pecans, ndipo mudzakhala ndi chakudya chowoneka bwino.
Chimene Mufuna
- Mazira akulu atatu
- Sakani mchere
- Supuni ya supuni 2 ndi supuni ya 1 yosakaniza batala (kapena mafuta owonjezera a maolivi)
- 1/2 osakaniza anyezi (pafupifupi mamita 3.5 / 100 gm; finely akanadulidwa)
- 4 ounces / 125 gm crimini bowa (kutsukidwa, kukonzedwa, ndi kupukuta pang'ono, makapu okwana 1 1/4)
- Mwachidziwitso: supuni 2 shredded cheddar (kapena tchizi china chokonda)
- Mwachidziwitso: mwatsopano mwatsitsa chives
Momwe Mungapangire Izo
- Dulani mazira mu mbale ndikuwonjezera mchere wambiri. Whisk mpaka atakwapulidwa, kenaka khalani pambali.
- Sungunulani supuni 2 za mafuta (kapena kutenthetsa mafuta) mu chitsulo chokhala ndi 9-kapena 10-inch kapena siketi yamtengo wapatali yomwe imakhala pamwamba pa kutentha kwapakati. Onjezerani anyezi, ndipo pikani mpaka pang'onopang'ono komanso osakanikirana, pafupifupi 3 mpaka 5 mphindi. Onjezerani bowa, ndipo mupitilire mpaka atulutsa juisi zawo ndikukhala otsika, pafupi ndi maminiti atatu. Tumizani anyezi ndi bowa kuti mugwiritse ntchito.
- Chotsani skillet ndi kuwonjezera supuni 1 ya mafuta kapena mafuta, mukuwombera kuti muvale pansi pa poto. Thirani mazira omenyedwa. Pamene m'mphepete mwayamba wayamba, sungani silicone kapena rabara spatula kuzungulira mzerewu, ndikukankhira pambali pang'onopang'ono, ndikuphimba poto kuti mulole dzira lililonse losasunthika liziyenda pansi pa omelet.
- Pamene pamwamba pa dzira ili pafupi kwambiri, theka la omelet ndi bowa ndi anyezi. Fukani mofanana ndi tchizi. Gwiritsani ntchito spatula kuti musamalire bwino theka la omelet pazodza. Pewani phokoso la omelet ndi kuphika kwa mphindi imodzi, mpaka tchizi usungunuke ndipo dzira likhazikitsidwe. Tumizani ku mbale ndi zokongoletsa ndi nkhuni zowonongeka, ngati mukufuna. Kutumikira mwamsanga.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 294 |
| Mafuta Onse | 18 g |
| Mafuta okhuta | 8 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 470 mg |
| Sodium | 375 mg |
| Zakudya | 14 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 19 g |