Wannan ƙwayar naman alade mai karamar calorie ana ɗora da dandano, amma ba adadin kuzari! Idan ka yanke shawarar gwadawa da cin abinci marar lafiya, za ka iya samun siffofi ta atomatik cewa duk naman alade da ganyayyaki ba za su sami wuri ba a tsarin abinci naka.
Wannan girke-girke na dadi low kalori naman alade omelet yana amfani da 'yan kadan dabaru don yin wannan omelet durƙusad da, lafiya, da kuma dadi. Leken naman alade na turkey yana daya daga cikin salorie savers a matsayin mai naman alade a turkey yana da nisa da adadin kuzari fiye da irin naman alade. Har ila yau, caramelized albasa da ke sa wannan naman alade omelet wuya a doke. Wasu nau'i mai yalwacin ƙwayar karamar karamci a madadin wasu qwai cikakke suna adana mafi yawan mai da calories.
Kafa ɗaya daga cikin waɗannan naman alade mai kyau, kuma ka yi amfani da shi tare da ƙwayar hatsin hatsi da 'ya'yan' ya'yan itace don cikakkun barn, abincin rana, ko karin kumallo.
Abin da Kayi Bukatar
- 1 yankakken turkey
- 1/4 kofin albasa (yankakken lafiya)
- 1 babban kwai
- 2 manyan kwai fata
- 1 teaspoon madara madara
- Dash na
- barkono
- 1/4 kofin shredded
- Swiss cuku (1/2 ounce)
Yadda za a yi shi
1. Gasa karami marar tsalle-tsalle a kan matsanancin zafi. Ƙara ɗan naman alade a cikin kwanon rufi, da kuma dafa naman alade na minti 5, juya shi lokaci-lokaci tare da karamin spatula ko cokali mai yatsa har sai ya kasance mai kyan gani. Da zarar abincin naman alade yana da sanyi ya isa ya rike shi, ya rushe shi a kananan ƙananan, ya ajiye shi.
2. Rage zafi zuwa ƙasa, kuma a cikin wannan skillet, dafa albasa don kimanin minti 10 yana motsa su sau da yawa. Ci gaba da dafa albasarta har sai sun kasance laushi da launin launin caramel.
Cire albasarta daga kwanon rufi, kuma sanya su a waje.
3. A cikin karamin kwano, tofa tare da kwai, kwai fata, madara, da barkono baƙar fata har sai an haɗa dukkanin sinadaran. .
4. Yi zafi a kan ƙararraki a kan ƙaramin zafi, kuma ka yi gashi da kwanon rufi tare da dafa abinci. Zuba dukan ƙwayar kwai a cikin kwanon rufi, rufe dukkan kasan kwanon rufi. Yarda da cakuda kwai don dafa na mintina 2, har sai kasan yakuda ya hadu da fata. Next, yayyafa naman alade, albasa, da cuku a kan rabi na omelet. Sa'an nan, ta amfani da spatula, ninka ɗaya daga ƙarshen omelet a kan ɗayan, rufe kyan zuma, albasa, da cuku a ciki. Ci gaba da dafa abinci na karin minti 2, har sai an cika shi sosai ta dukan omelette. Yi hankali a ciki na omelet don tabbatar da cewa yaron ya wanke gaba daya.
5. Da zarar omelet ya gama dafa abinci, zub da omelet a kan farantin karfe kuma ya yi aiki da shi nan da nan yayin yana da zafi.
Ta Hanyar Calories 233
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 5131 |
| Total Fat | 184 g |
| Fat Fat | 56 g |
| Fat maras nauyi | 60 g |
| Cholesterol | 2,774 MG |
| Sodium | 9,001 MG |
| Carbohydrates | 131 g |
| Fiber na abinci | 1 g |
| Protein | 698 g |