Lihe tse ntle, tse potlakileng ho itokisetsa, le monate ka mefuta e sa tšoaneng ea tlatso, le ea sa ratang lijo tsa hoseng tsa lijo tsa motšehare ? Li-omelets li ntle bakeng sa mantsiboeeng ao ha u batla khanya, empa e khotsofatsa, 'me u batla ho e fumana tafoleng ka potlako. Ho itokisetsa habonolo ha ho bolele hore u ke ke ua lieha ho feta lijo - u se ke ua qeta ho ja Sefora 'me u sebelise Mushroom ena e ntle le Omelette ea Onion ka salate , baguette, le khalase ea veine e kholo.
Tlhahiso: Bakeng sa omelet ea lebese, sebelisa botoro (kapa motsoako oa botoro le oli ea mohloaare) le cheese eo ue ratang haholo; oli ea mohloaare oa mofuthu 'me u siee cheese haeba u khetha ho ea ka ntle ho lebese.
Etsa Lijo: Ha ho na letho le otlang bagel e entsoeng ka letsoho e le 'ngoe ka lehlakoreng le leng. Eketsa Salade ea Romaine le Tom-Dried Tomate le Ma-Pecans, 'me u tla ba le lijo tse monate.
Seo U tla se Hloka
- Mahe a maholo a maholo
- Pheha letsoai
- 2 diaspuni tse 2 hammoho le teaspoon e 1 unsalted butter (kapa oli ea mohloaare e sa lekaneng)
- 1/2 onion e bohareng (hoo e ka bang lik'hilograma tse 3,5 / 100 gm; e khaoletsoe hantle)
- Li-ounces tse 4 / li-mushroom tse 125 tsa li-mushroom (li hloekisitsoe, li qhibililoe, ebile lia tšesaane;
- Ho ikhethela: 2 tablespoons shredded cheddar (kapa tse ling tse rata chisi)
- O ikhethela: o sa tsoa roala likokoana
Kamoo U ka e Etsang
- Hula mahe ka sekotlolo mme u kenye letsoai la letsoai. Whisk ho fihlela u otloa, ebe u behella ka thōko.
- Senya likhaba tse 2 tsa botoro (kapa chesa oli) ka tšepe e entsoeng ka 9-kapa 10-cm kapa skillet e thata e se nang leti e behiloeng holim'a mocheso o mofuthu. Eketsa lieiee, 'me u phalle ho fihlela e le bonolo ebile e sa fetolohe, hoo e ka bang metsotso e 3 ho isa ho e 5. Eketsa li-mushroom, 'me u phalle ho fihlela li lokolla lero la tsona mme li be bonolo, hoo e ka bang metsotso e meraro hape. Fetisetsa lieiee le li-mushroom ho ea sekotlolo ebe u beha ka thōko.
- Tlosa skillet mme u kenye teaspoon e 1 ea botoro kapa oli, e phunyeletsang ho apara tlase ea pan. Tšela mahe a otliloeng. Ha likarolo li qala ho beha, tsamaisa silicone kapa rubber spatula ho pota-potile selikalikoe, u phunyeletse ka thōko hanyane, 'me u phunyeletse pan ho tlohela lehe leha e le lefe le sa phehoang le matha ka tlas'a omelet.
- Ha karolo ea holim'a lehe e batla e behiloe ka ho feletseng, halofo e kholo ea omelet le li-mushroom tse tlotsitsoeng le eiee. Fafatsa ka mokhoa o ts'oanang le cheese. Sebelisa spatula ho boloka ka hloko karolo e 'ngoe ea omelet holim'a ho tlatsa. Ka bonolo flip omelet e pentiloeng 'me u phehele metsotso e' ngoe, ho fihlela cheese e qhibiliha 'me lehe le behiloe. E fetisetsa ho poleiti 'me u khabise ka li-chives tse ncha, haeba u lakatsa. Sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 294 |
| Total Fat | 18 g |
| Fat Satated | 8 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 470 mg |
| Sodium | 375 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 3 g |
| Liprotheine | 19 g |