Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 319
Amafutha - 20g
I-Carbs - 19g
Amaprotheni - 19g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-10 , Pheka iminithi engu-10
Izinkonzo 1
Ingxenye engcono kunazo zonke yehlobo yizo zonke imifino enomnandi etholakalayo esitolo sakho sokudla noma emakethe yomlimi. Imifino iyingxenye ebalulekile yokudla okunempilo kwengcindezi yegazi nokuvimbela izifo ngenxa yezinto ezifakwe yi-fiber, amavithamini, i-potassium, i-magnesium, nama-antioxidants.
Enye yezindlela ezilula zokwengeza imifino ekudleni kwakho kwansuku zonke i-omelet. Ungakwazi ukushaya ibanga elilodwa ngaphansi kwemizuzu engaphansi kwengu-20, noma ngokushesha uma ususa ama-veggies akho ebusuku. Le omelet yaseCalifornia ehlobo yemifino ihlanganisa amahlamvu ehlobo ehlobo, i-zucchini, no-utamatisi, kanye ne-cilantro ene-flavour and anyanisi. I-avocado ekhanda kanye nokuthinta ushizi kwenza uzizwe ukhululekile ngaphandle kokwenza ube buthakathaka. Inhlanganisela yamaqanda, imifino ehlanzekile, ne-avocado ikunika amaprotheni amaningi okugcwalisa, amafutha enempilo , kanye ne-fibre-konke okudingayo kwasekuseni!
Izithako
- Umoya wamafutha omnqumo
- 1/4 indebe zucchini, oqoshiwe
- 2 anyanisi wezipuni, eqoshiwe
- 1/4 indebe cherry utamatisi, uhlangothi olulodwa
- 1/2 indlebe yembewu, izinhlamvu zisusiwe kanye ne-cob zilahliwe
- 2 wezipuni cilantro, oqoshiwe
- Amaqanda amabili amakhulu
- 1 isipuni amanzi
- Gcoba pepper omnyama
- 2 wezipuni monterrey jack ushizi
- 1/4 i-avocado encane, lisikiwe
Ukulungiselela
- Sula i-skillet encane ye-nonstick ngamafutha omnqumo nokushisa okuphansi.
Engeza i-zucchini no-anyanisi bese upheka, ugqugquzela, kuze kube yilapho u-anyanisi elula.
Ngesitsha esincane, hlanganisa utamatisi, izinhlamvu zommbila kanye ne-cilantro. Uma ingxube ye-zucchini iphekwe, susa kusukela epanini ungene esitsheni ne-corn ingxube.
Sula i-skillet ihlanzekile futhi ichithe ngamafutha futhi. Beka emuva ekushiseni okuphansi.
Kwesinye isitsha esincane, shaza ndawonye amaqanda, amanzi, kanye nopelepele. Thela ingxube yeqanda e-skillet bese upheka kuze kufike amaqanda. Ungakwazi ukumboza i-skillet ukupheka ngokushesha uma umshisi wakho epheka ushisa.
Ufafaza ingxube yembewu engxenyeni eyodwa yamaqanda. Phepha ushizi uphinde uhlanganise amaqanda ngesigamu phezu kwemifino kanye noshizi. Qhubeka upheka kuze kube yilapho amaqanda ehlelwe ngokugcwele.
Slide ngokucophelela i-omelet kusuka epanini ungene epulatifini futhi phezulu nge-avocado elicucile.
Ukuhlukahluka Kwesithako kanye Nokusekela
Susa noma ubeke imifino ukuze ihambisane nalokho okuthandayo.
Ngamafutha aphansi noma ama-cholesterol aphansi, sebenzisa amaqanda amhlophe noma isitha seqanda.
Amathiphu wokupheka nokukhonza
Ukuze uvimbele ukushisa, hlala ukushisa phansi futhi uvale i-skillet ngenkathi amaqanda epheka.
Khonza nge-toast yezinhlamvu ezigcwele nezithelo ukuze udle ukudla.