Omelet ena e tlaase ea calorgia e monate haholo nakong ea selemo ha asparagus le li-mushroom li le teng ka nako. Empa u ka sebelisa li-veggies tse ling tse ncha tse utloahalang hantle 'me li le ka nako. E-na le bohobe bo nang le koro le litholoana tse ncha bakeng sa lijo tsa hoseng tse lekaneng kapa tsa brunch.
Ka tloaelo, omelet e ka 'na ea se ke ea e-ba karolo ea morero oa ho ja hantle. Hangata, li-omelets li sebelisa mahe a 'maloa ka omelet' me li kenngoa ka chisi le lijo tse mafura, 'me li qetella li le lik'halori tse phahameng. Omelet ena e sebelisa mahe a basoeu ka lehe le le leng feela la yolk bakeng sa tekanyo e ntle ea tatso le litlolo le bophelo bo botle le phepo. Joale meroho e ncha e kenyelloa ho omelet e eketsa limatlafatsi tse ngata tse phetseng hantle le fiber.
U ka sebeletsa omelet ena e phetseng hantle nako leha e le efe ea letsatsi mme u ikutloa u le motle ho e etsa. E tšoanela ho ja lijo tsa letsatsi hantle. E lokisetse lijo tsa hoseng tsa boikhathollo kapa tsa brunch, kapa u iketsetse lijo tsa motšehare. Haeba u nahana hore ha u na letho leo u lokelang ho le etsa bakeng sa lijo tsa motšehare empa u na le mahe le chisi firiji hammoho le li-veggies tse seng kae tse ncha, u ka etsa e 'ngoe ea li-omelets tse monate bakeng sa lijo tsa motšehare hape!
Seo U tla se Hloka
- 1/4 senoelo
- sopho ea asparagus (e ncha le e qhibililoeng)
- 1/4 senoelo ka li-mushroom (tse leselitsoeng)
- 1he e kholo
- 3 e kholo
- makhooa a mahe
- 1 tablespoon lebese le phofo
- 1/8 teaspoon letsoai
- pepere e ntšo e ntšo
- 1/4 senoelo sa mozzarella chisi (1/2 ounese)
Kamoo U ka e Etsang
- Noa skillet e nyenyane, e seng ea thupa ka mocheso o phahameng. Apara ka ho pheha spray, 'me u phehele asparagase le li-mushroom ka metsotso e mene, kapa ho fihlela ha u le bonolo. Tlosa meroho e monate ho tloha pan, ebe u beha ka thōko.
- Ka sekotlolo se senyenyane, hlakola hammoho lehe, mahe a makhooa, lebese, letsoai le pepere. Ebe, tšela motsoako oa lehe ka pan, u koahele botlaaseng bohle ba pan.
- Lumella motsoako hore o phehele metsotso e ka bang peli ho fihlela tlaase ea motsoako oa mahe o fetoha hanyenyane.
- Ebe ka mor'a moo, fafatsa le chisi, li-mushroom le asparagase ka halofo ea omelet. Joale, u sebelisa spatula, ela hloko qetello e le 'ngoe ea omelet ho feta e' ngoe, e koahela litlhapi ka hare. Motsoako oa mahe o tla tlameha ho theha letlalo ka tlaase, 'me u tla batla ho etsa bonnete ba hore ha u ntse u pata omelet ka uena u hlokolosi hore u se ke ua roba letlalo la omelet.
- Tsoela pele ho pheha omelet metsotso e meng e meng hape, ho fihlela lehe le phehiloe ka botlalo 'me omelet e monate ebile e na le metsi.
- Ka hloko tlosa omelet ho tloha pan le ho ea poleta, hape u hlokolosi haholo hore u se ke ua senya omelet ea hao e ntle. Ebe o sebeletsa omelet hang-hang.
Ka ho Sebelisa lik'halori 201
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1363 |
| Total Fat | 29 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 926 mg |
| Sodium | 6136 mg |
| Li-carbohydrate | 126 g |
| Fiber Fiber | 1 g |
| Liprotheine | 144 g |