Sebelisa eng kapa eng ea meroho kapa cheese eo ue ratang kapa e e-na le risepe ena e bonolo ea lijo tsa lijo tsa mantsiboea tse sebeletsang tse peli. Omelet ke khetho e kholo bakeng sa lijo tse bonolo le tse potlakileng, haholo-holo ka bosiu ba beke. Batho ba bangata ha ba nahane ka ho sebeletsa lijo tsa hoseng bakeng sa lijo tsa motšehare, empa lijo tsa hoseng tsa lijo tsa hoseng li phetse hantle ebile ha li theko e tlaase.
O ka eketsa lisebelisoa leha e le life tseo u ka ratang ho li omeleteng tsena tsa lijo tsa motšehare. Leka ho sebelisa li-mushroom tsa li-artichoke sebakeng sa li-mushroom, sebelisa linaoa tse tala tse nang le mouoane kapa eketsa meroho e phehiloeng. Leka mofuta o mong oa chisi; Cheddar e khabileng kapa Colby kapa Swiss e ne e tla ba monate.
Sebeletsa omelet ena e bonolo ka khalase ea veine e mosoeu le li-bacon tse monate kapa li-sose e ts'oanang le tse tsubang. Salade ea litholoana e ne e tla be e le phaella e ntle hape.
Seo U tla se Hloka
- 4
- mahe
- 1/4 senoelo sa lebese
- 1/8 teaspoon letsoai
- pepere ho latsoa
- 1 tablespoon botoro
- 1/2 senoelo se koahetsoeng li-mushroom
- 1/2 senoelo sa tamati e entsoeng
- Tablespoons tse 3 tse fokotsehang e tala eiee
- 1/2 senoelo shredded Havarti chisi
Kamoo U ka e Etsang
1. Kopanya mahe, lebese, letsoai le pepere ka sekotlolo se seholo ebe o otla hantle ho kopanya.
2. Beha skillet e sa sebeliseng mokoloko ho feta mocheso o mofuthu le ho qhibiliha botoro ho eona.
3. Tšela motsoako oa mahe ka skillet.
4. Fokotsa mocheso ho tlase ebe o pheha mahe, ho hula mahe ho ea bohareng ba pani ha ba ntse ba pheha ka rabara ea rubber le ha ba phahamisa karolo e phehiloeng ka bonolo ho etsa hore motsoako o sa phehoang oa lehe o phalle ka tlase.
5. Koahela ho fihlela mahe a behiloe 'me tlase e le bobebe bo bofubelu ba khauta, empa holimo ho ntse ho benya.
6. Fafatsa meroho le liese ka tsela e tšoanang holim'a mahe. Fold omelet ka halofo sebelisa rubber spatula, koahela, 'me u phehele metsotso e le 1 e le hore u qhibilihe chisi. Khaola halofo 'me u sebeletse hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 395 |
| Total Fat | 29 g |
| Fat Satated | 15 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 472 mg |
| Sodium | 465 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 1 g |
| Liprotheine | 25 g |