Uyazi ukuthi kungenzeka yini ukushaya ama- egg scrambles amafutha aphansi usebenzisa i-microwave yakho kuphela? Zibizwa ngokuthi ama-mugs e-egg, futhi ziyindlela elula yokuqala ekuseni. Nakhu konke okudingayo ukwazi ukwenza okwakho.
Amathuluzi
Ikomidi elikhulu eliphephile le-microwave: Uma ulungiselela amaqanda ku-microwave, bayazikhukhumeza njengoba bepheka, ngakho-ke uzodinga igayi enamandla ukuze ugweme noma yikuphi ukuthungula.
Ngincoma i-oz-16. umgogo omabili nobubanzi. Uma ungenayo ama-mugs lo mkhulu, ungasebenzisa isitsha esincane esine-microwave. (Kodwa usengabiza ibhulakufesi yakho igugane lamaqanda. Isimbi se-egg asinayo indandatho efanayo.)
I-spray spray: Lokhu kuyisihluthulelo. Spritz ikakishi lakho lokupheka ngaphandle kokupheka ukugwema ukugwema okungenakugwemeka emabhitshini amaqanda. Futhi nasi iseluleko esilandelayo: Gcoba umgudu wakho ngamanzi asozini ngemva kokujabulela ukudla kwasekuseni kwakho. Kunzima kakhulu ukuhlanza uma iqanda elisele liqina.
I-microwave: Uhlobo olunikeziwe - Ngisebenzisa microwave ejwayelekile ye-1,100-watt. Kungase kudingeke ulungise isikhathi sokupheka kuye ngokuthi yini onayo.
Izithako
Amaqanda amaqanda amaqanda angenalutho noma amaqanda abamhlophe: Ngingumfana omkhulu wamaqanda angenawo amafutha angenamafutha, afana nohlobo lwe-Egg Beaters. Ngokuyinhloko abamhlophe bamaqanda abanezakhi ezengeziwe. Ukusebenzisa lokhu esikhundleni samaqanda wonke kuzokulondoloza amafutha ne-cholesterol.
Amaqanda amabili amabili anama-calories angu-150 namafutha angu-10g, kanye nama-100% amaphesenti we-daily value for cholesterol. Inani elilinganayo le-fat-free lamaqanda elishisayo lamaqanda - isigamu indebe - linama-khalori angama-60, ama-0g amafutha, futhi ayikho i-cholesterol. Uma ukhetha ukusebenzisa abamhlophe abamhlophe amaqanda, kuhle kakhulu-labo banomsoco ofanayo nanjengoba isakhamuzi seqanda.
Izikhuzi ezikhanyayo: Awukwazi ukuba ne-egg scramble ngaphandle kweshizi. Ushizi wami oyintandokazi kakhulu wegayi yamaqanda ungumkhawulo we-Laughing Cow Light cheese. Yenezela ukunambitheka nokuvutha okumnandi kwe-cheesy. I-Creamy Creamy i-Swiss ehlukahlukene iyingqayizivele, kodwa zama wonke. Umkhawulo ngamunye unama-khalori angu-35 kuphela namafutha angu-1.5-2g. Umgijimi-up? I-shredded-fat-fat, ushizi noma i-cheddar. I-1/4-cup yokukhonza inamakholori angu-80 namafutha angu-5.5g, kepha izipuni ezimbili kuya kwezingu-3 kuyadingeka ukuze uthole ukunambitheka okukhulu. Futhi ngenxa yeggi eliphefumulelwe ngesiGreki, zama ukunciphisa ama-fat fat. I-1/4 yenkomishi yokukhonza inezinhlamvu ezingu-70 namafutha angu-5g - uzodinga kuphela amapuni wezipuni.
Imifino emisha: Akukho ukukhetha okungalungile lapha. Ngithanda isipinashi, anyanisi, nama-mushroom, kodwa hamba noma yiziphi izintandokazi zakho eziyizintandokazi zakho. Vele uqiniseke ukuthi baqoshwe ngosayizi ofanayo, ukuze bonke bavuselele isikhathi esifanayo. Ukuze uzisindise ukulungiselela, ungasebenzisa imifino yesikhunta efriziwe. Ibhonasi uma kakade ixutshwe.
Ukwengeza: Pompela iphrotheni nge-sausage ye-fat-fat-e-fat-fat eqoshiwe, i-soy-style-style soy ephunga, isifuba esikhulelwe noma esinqunyiwe, isikhumba se-chicken-cut or turkey, noma ubhontshisi obunamakha obukhululekile.
Izinongo kanye namakhambi: I- garlic powder, i-anyanisi powder, i-chili powder, i-cumin - zonke izindlela ezinhle kakhulu zokwengeza ukunambitheka ngaphandle kwama-khalori. Ukuze uthole isinqamuleli, zama ukudla okuncane kwe-taco, ukudlala i-fajita, noma ukudla okunomsoco wase-Italy. Ngiphinde ngithande ukudla okunomunyu kasawoti kufana nezinhlobo zikaMnu Dash. Ngokuqondene namakhambi, i-basil ne-cilantro kukhona phezulu ohlwini lwami.
Ama-condiments: Ngithanda i-salsa emaqanda ami. Uma ubukela i-sodium yakho, unamathele nge-salsa noma i-pico de gallo, ngokuvamile ephansi kasawoti kunolisa e-jarsa. Ezinye izinketho? I-Ketchup, i-sauce eshisayo (i-Frank's RedHot iyinqobe yami ephezulu, nakuba i-Sriracha nayo inkulu), futhi ukhilimu omuncu omuncu (kumnandi ngama-mugs wesitayela saseMexico).
Kanjani
Sula mug wakho, bese ungeze noma yiziphi izimpawu. I-microwave kuze kube yilapho ithambile, bese uvala umile. Bese ufaka esikhundleni somama weqanda noma amaqanda abamhlophe - indebe ye-3/4 yinani elihle - nezinongo. I-microwave emaminithi angu-1 1/2. Gcoba ushizi, okungeziwe, nemifino, kanye nama-microwave kuze kube yilapho isethi isethelwe futhi okunye kushisa, cishe ngomzuzu owodwa. Phezulu ngama-condiments, futhi ujabulele!
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!