Wannan tasa yana da sauƙi, duk da haka yana cike da dandano da abubuwa masu kyau kamar barkono, dankali, albasarta, salsa, da wadata masu arziki. (Abin da ke daidai, duk da rashin fahimta, qwai ba kiwo ba ne kuma suna da kyau ga mutanen da ke da ciwon daji a maimakon kiwo amma ba qwai ba.) Wannan girke-girke yana da wani omelet mai girma, amma yana da sauki sau biyu, sau uku ko hudu! Kuma yana da mahimmanci a cikin cewa zaka iya yin amfani da shi da nau'o'in toppings iri-iri kamar guacamole ko mai tsami-mai tsami - kuma zaka iya ƙin ƙarawa a wasu kayan lambu da ganye da kake da hannu ko kuma sha'awar.
Na fi son shirya na omelets kamar yadda aka shirya a cikin girke-girke - ta hanyar gyaran tsaka-tsakin omelet ta hanyar shiga da kuma barin tsakiyar don dafa cikin omelet - maimakon cin abinci kowane gefe ta hanyar ficewa dukan omelet. Sakamakon ya fi kyau kuma ya fi jin daɗin ci!
Abin da Kayi Bukatar
- 2 tablespoons man zaitun (ko kiwo-free soya margarine)
- 1/2 kofin dankali (peeled, thinly yankakken)
- 1/4 kofin kore barkono (yankakken)
- 1/4 kofin albasa (yankakken)
- 3 qwai babba
- 2 teaspoons soya madara (kiwo-free, kwakwa madara ko wani
- madara madara mai madara )
- 2 salsa salula (zafi ko m, da ƙarin don bauta)
- 1 tsunkule na gishiri (dandana)
- 1 tsunkule na barkono (dandana)
Yadda za a yi shi
- A cikin babban frying kwanon rufi, zafi man zaitun ko mai yalwaci soya margarine, ƙara dankali da zarar zafi. Ku dafa har sai dankali ya kasance da launin ruwan kasa da launin ruwan kasa, to, ku ƙara barkono da albasarta zuwa kwanon rufi. Cook har sai da albasarta suna da taushi da m, kimanin minti 3-4. Cire kwanon rufi daga zafin rana kuma ajiye shi.
- A cikin karamin gurasar, zakuɗa tare da qwai da soyayyen madara na minti 1-2 ko har sai da kyau. Koma da kwanon rufi ga murji akan matsanancin zafi.
- Ƙara qwai a kan dankali da kayan marmari da kuma dafa har sai qaddamarwa ta fara launin ruwan kasa kuma farfajiyar zata fara karfafawa. Cokali da salmon salmon da yawa a saman qwai.
- Da zarar omelet ya kafa, sassaɗa gefuna daga kwanon rufi tare da spatula mai laushi kuma a hankali a kan gefe ɗaya na omelet a kan ɗayan don samar da siffar haɓaka, danna gefuna kadan don rufe. da omelet din da aka yi a ciki kuma dafa ɗayan gefe don minti daya. Canja wurin omelet zuwa wani farantin karfe kuma ya yi aiki da gishiri, barkono, da salsa don dandana.
* Wannan girke-girke kamar yadda aka rubuta ya dace da abinci maras nama, amma kamar yadda duk wani girke-girke da ake nufi ga mutane tare da ƙuntataccen abincin abinci ko allergies, tabbatar da karanta litattafai masu ladabi akan dukkanin sinadaran don tabbatar da cewa babu wani abincin da aka gano da kiwo a ciki. wasu allergens da suka shafi ku.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 590 |
| Total Fat | 37 g |
| Fat Fat | 10 g |
| Fat maras nauyi | 14 g |
| Cholesterol | 904 MG |
| Sodium | 853 MG |
| Carbohydrates | 28 g |
| Fiber na abinci | 3 g |
| Protein | 34 g |