Mukufuna kope losavuta la veggie omelet? Pano pali chinthu chabwino, chosavuta komanso chofunikira kuti muyambe. Yesetsani kupanga njira yosavuta yokhala ndi zobiriwira zakuda zamasamba zopangidwa ndi masamba ambiri, kuphatikizapo tsabola wofiira kapena wachikasu ndi wobiriwira. Ngati mukufuna veggie omelets, yesani tsabola wofiira wofiira wothira masamba a anyezi, mazira, tsabola ndi tsabola ya ufa wa adyo kuti muwoneko.
Kodi mumakonda kuphika ometi a zamasamba kuti mugwire chakudya cham'mawa cham'mawa? Omelets amapanga chakudya chamakono chodyera zakudya zapamwamba kwambiri kwa aliyense amene sadya nyama kapena akungodula kudya nyama, ndipo amakhala ofulumira komanso ophweka. Iwo ndi mwayi waukulu kuti mukhale ndi chakudya chamadzulo chambiri "brinner" !
Chimene Mufuna
- 1 tbsp. mafuta a azitona
- 4 mazira (omenyedwa bwino)
- 1 tbsp batala (margarine)
- Mchere ndi tsabola (kulawa)
- 1 wofiira (kapena wachikasu tsabola, odulidwa ang'ono)
- 1 tsabola wobiriwira wobiriwira (odulidwa ang'ono)
- Zosankha: 1/2 tsp. adyo ufa
- Mwachidziwitso: 1/2 anyezi (kutchulidwa)
Momwe Mungapangire Izo
- Choyamba, tanizani mazira anu aang'ono ndikuwapondaponda pamodzi ndi mphanda. Anthu ena amati akuwonjezera supuni ya tiyi kapena madzi awiri kwa fluffier omelet, ngakhale, ndi tsabola zonsezi, izi siziri omelets bwino kwambiri.
- Sautee anyezi odulidwa mu maolivi kwa mphindi zitatu kapena zisanu. Onjezerani tsabola wofiira kapena wachikasu ndi wobiriwira, ndi kuphika kwa mphindi imodzi kapena ziwiri mpaka belu tsabola bwino.
- Onjezerani anyezi ndi tsabola ku mazira omenyedwa ndikuphatikizana bwino.
- Muzitsulo zazikulu zopanda phula kapena frying, kutentha mafuta kapena margarine. Apatseni poto mofulumizitsa, kuti onetsetsani kuti batala amavala zonse pansi pa poto. Kenaka, tsitsani mazira osakaniza ndi kuwaza mchere ndi tsabola ndi ufa wa adyo. Mchere wa mchere kapena mchere wosakaniza ndi tsabola wakuda wakuda nthawi zonse ndibwino kwambiri kuti mukhale ndi ubwino wabwino kwambiri.
- Sakanizani poto pamene mafuta anu amayamba kuphika kuti alole kuti ziwalo zomwe sizingatheke mkati kuti zifike pamphepete mwa poto ndikuphika mwamsanga komanso mofanana.
- Lolani masamba anu ophikira kuti aziphika mpaka pansi pa mazirawo ndi ofiira kwambiri agolide, ndiye, pogwiritsa ntchito mphira spatula, modekha pindani omelet yanu mu theka ndikulola kuti yophika kwa mphindi zingapo.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 588 |
| Mafuta Onse | 42 g |
| Mafuta okhuta | 10 g |
| Mafuta Osatchulidwa | 20 g |
| Cholesterol | 833 mg |
| Sodium | 720 mg |
| Zakudya | 20 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 31 g |