01 ho ea ho 10
Ho etsa Setebo sa Bophelo bo Botle
Lijo tsa hoseng li rata lijo tsa hoseng, empa ho itšetlehile ka se leng ho sona-joaloka cheese e ngata le ham kapa bacon, tsohle li phehiloe ka botoro-li ka qetella li le lik'halori tse ngata le mafura. Leha ho le joalo, haeba u khetha metsoako ea hao ka hloko, ho bonolo ho etsa omelet e tlaase e nang le lik'halone e ntle ho uena. Khelo ena e sebelisa sebaka sa lehe ho e-na le mahe a feletseng le spray ho phehella botoro ho thusa ho kokobetsa lik'hilojule; e boetse e na le spinach e nang le limatlafatsi bakeng sa ho qala hantle ho fihlela letsatsing leo.
02 ho ea ho 10
Bokella Lijo Tsa Hao
Photo © Kimberley K. Eggleston Pele o qala, bokella metsoako eohle. Bakeng sa risepe ena u tla e hloka:
- 1/2 tsp. oli ea canola
- 2 tbsp. oiee e khethiloeng
- 1/2 tsp. e omisitsoeng Italy
- 1/2 senoelo se qhibilihisitsoeng makhasi a sipinake
- 1 senoelo sa mahe a tsoekere (a kang Li-Beat Beat)
- Dash ea pepere e ntšo e fatše
- 2 tbsp. (1/2 oz.) Mozzarella cheese e kopantsoeng ke karolo ea skim
U lokela hape ho itokiselitse sekoti sa se-stick, sa poleiti, ho pheha spray, sekotlolo se senyenyane, whisk le rubber spatula.
03 ho ea ho 10
Li-oiee ea Cook le linako tse ling
Photo © Kimberley K. Eggleston Mohato oa pele ke ho eketsa oli ea canola ho skillet e sa lekaneng e se nang lepa le sebaka le ho feta-mocheso o phahameng. Ebe o eketsa oiee e khethiloeng le setlolo sa Setaliana ebe u qeta metsotso e 3, kapa ho fihlela oiee e le bonolo.
04 ho ea ho 10
Kenya Spinach
Photo © Kimberley K. Eggleston Eketsa sipinake ho motsoako oa onion, 'me u phalle ka metsotso e ka bang 1, u lumella spinach hore e batle.
05 ho ea ho 10
Tlosa Veggies le Coat Pan
Photo © Kimberley K. Eggleston Tlosa meroho ho tloha pane ho ea sepeng se arohileng ebe u se beha ka thōko. Koahela pan ka ho pheha spray, 'me ue khutlisetse ho stovetop ho ea bohareng-mocheso o phahameng.
06 ho ea ho 10
Whisk!
Photo © Kimberley K. Eggleston Tšela seteishene sa lehe ka sekotlolo se senyenyane 'me u whisk hammoho le letlapa la pepere e ntšo.
07 ho ea ho 10
Li-Mix Egg Mixture
Photo © Kimberley K. Eggleston Kenya motsoako oa lehe le kopanya mothapo o chesang, 'me u tsoele pele habohloko ka rabara spatula ho fihlela mahe a qala ho beha, metsotsoana e ka bang 10.
U sebelisa li-rubatula tsa rabara, phahamisa likarolo tsa omelet ha u ntse u pheha, 'me u phunyeletse pan, u lumella hore lehe le sa phehoang le kene ka tlas'a karolo e phehiloeng. Tsoela pele ho fihlela lehe le pheha, hoo e ka bang motsotso o le mong. U batla hore ka tlase e be mmala o motle o mosehla oa khauta, o sa silafatsoa.
08 ho ea ho 10
Tlatsa li-Veggies le Cheese
Photo © Kimberley K. Eggleston Hlatsoa motsoako oa spinach bohareng ba omelet mme u kenye chisi e shredded holimo. (Neng kapa neng ha u etsa omelet, etsa bonnete ba hore u se ke ua kenella ho tlatsa ho hongata kapa ho seng joalo ho tla ba thata ho pata omelet.)
09 ho ea ho 10
Tšoaea 'me U Sebele
Photo © Kimberley K. Eggleston Pele o pata, phahamisa le ho phunyeletsa pan e le hore omelet e be lehlakoreng le leng. Ka nako eo, sebelisa rabara ea rubber, kenya karolo e 'ngoe ea omelet ho e' ngoe. Tšoaea omelet ho tsoa pan ho ea ka poleiti mme u thabele.
10 ho ea ho 10
Liphetoho tse phetseng hantle
Hafeela u ntse u khomarela lisebelisoa tsa motheo mona (sebaka sa motsoako, ho pheha ka letsoho, lijo-thollo) u ka fetola recipe ena kamoo u ratang kateng. Litapole ke tlatsetso e phethahetseng ho omelet ena ha e ntse e tlatsetsa spinach hantle, empa li-mushroom, eiee e tala le pheko ea asparagus e boetse e sebetsa hantle. 'Me ha ho tluoa tabeng ea lik'hilose tse tlaase, ho phaella ho mozzarella, Switzerland, feta, le Parmesan ke khetho e ntle-fela u tiise hore u boloka chelete eo u e batlang ka kakaretso.