Sejo sena se bonolo, leha ho le joalo se tletse tatso e ngata le lintho tse ntle tse kang pelepele, litapole, lieiee, salsa le mahe a ruileng a protheine. (Ho nepahetse, ho sa tsotellehe maikutlo a tloaelehileng a fosahetseng, mahe ha a na lebese 'me a tšoaneleha ka ho phethahetseng bakeng sa batho ba nang le phepo e nepahetseng ho ea lebese empa ha ho mahe.) Kakaretso ena ke ea omelet e le' ngoe e kholo, empa ho bonolo ho e habeli, e tharo kapa e mane! Hape ho na le mekhoa e fapaneng ea hore u ka e sebeletsa ka li-toppings tse sa tšoaneng - joaloka guacamole kapa tranelate e sa lomosoang ea lebese - mme u ka khetha ho eketsa meroho le litlama tse ling tseo u nang le tsona kapa tse lakatsang.
Ke khetha ho lokisetsa li-omelets tsa ka joalokaha ho laeloa khabisong - ka ho pata omelet halofo ea tsela le ho lumella bohareng ho pheha ka hare ho omelet - ho e-na le ho pheha ka lehlakoreng le leng ka ho phunya oli eohle. Phello ke fluffier le ho monate ho ja!
Seo U tla se Hloka
- 2 tablespoons oli ea mohloaare (kapa lebese-ntle le lebese la soya margarine)
- 1/2 senoelo litapole (e ts'oetsoe, e ts'oetsoe hantle)
- 1/4 senoelo sa pepere e tala (e khaotsoe)
- 1/4 kopi ea onion (e entsoeng)
- Mahe a maholo a maholo
- 2 tablespoons lebese la soya (lebese la mahala, lebese la kokonate kapa le leng
- lebese la mahala la lebese )
- 2 tablespoons salsa (chesang kapa bonolo, le ho feta bakeng sa ho sebeletsa)
- 1 letsoai (ho latsoa)
- 1 pepere (e latsoa)
Kamoo U ka e Etsang
- Ka pane e kholo ea ho chesa, ho futhumatsa oli ea mohloaare kapa margarine a se nang lebese, ho eketsa litapole hang ha ho chesa. Pheha ho fihlela litapole li le lerootho ebile li le putsoa ka khauta, ebe u kenya pepere e tala le eiee ho pan. Pheha ho fihlela lieiee e le monate le e nkhang hamonate, hoo e ka bang metsotso e 3-4 hape. Tlosa pan ka mocheso ebe u beha ka thōko.
- Ka sekotlolo se senyenyane, kopanya mahe le lebese la soya ka metsotso e ka bang 1-2 kapa ho fihlela o otloa hantle. Khutlisa pan ka setofo holim'a mocheso o mofuthu.
- Kenya mahe holim 'a litapole le meroho ebe o pheha ho fihlela ka tlaase ho qala ho sootho' me bokaholimo bo qala ho tiisa. Spoon tablespoons tse 'maloa tsa salsa ka holim'a mahe.
- Hang ha omelet e se e behiloe, lokolla mongobo ho tloha pan ka rubber spatula le ho pata ka hloko ka lehlakoreng le leng la omelet ho ea ho e 'ngoe ho theha sebopeho sa mokokotlo, ho hatella metsotsoana hanyane ho tiisa.Tlhaba metsotso e meng, ebe u flip omelet e khabisitsoeng mme o phehe ka lehlakoreng le leng ka metsotso e le 'ngoe hape. Fetisetsa omelet ho plate ea tšepe ebe u sebeletsa hang-hang ka letsoai, pepere le salsa ho latsoa.
* Tlhahiso ena e ngotsoeng e loketse dijo tse sa fumanehang ka lebese, empa joalokaha ho na le risepe leha e le efe e reretsoeng batho ba nang le lithibelo tsa phepo kapa ho kula, etsa bonnete ba hore u bala li-jointso ho lisebelisoa tsohle ho etsa bonnete ba hore ha ho na lintho tse entsoeng ka lebese tse patehileng kapa li-allergen tse ling tse sebetsang ho uena.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 590 |
| Total Fat | 37 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 14 g |
| Cholesterol | 904 mg |
| Sodium | 853 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 3 g |
| Liprotheine | 34 g |