01 na 08
Yi amfani da Ƙarƙashin Ƙasa da Spatula
Fiona Haynes Yi amfani da skillet da spatula marasa lafiya don yin omelet dinka tare da. Wannan yana ba ka damar tsintsa man shanu ko man lokacin dafa abinci, wanda zai iya ƙara yawan mai da calories maras muhimmanci. Kullun ba da sanda ba, kamar launi mai suna Teflon, an shafe shi da polytetrafluoroethylene (PTFE). Wadannan suna da kariya duk lokacin da kwanon rufi ba zai iya wucewa ba. Kwaro mai cike da jini yana iya jawo kamuwa da cututtuka daga numfashi a cikin tururi.
02 na 08
Gwanaye da ƙananan ƙwayoyi
Fiona Haynes Yana da muhimmanci a samu freshest da mafi yawan qwai masu gina jiki da za ku iya samu. Wasu qwai suna da omega-3 acid mai kara kara, dan kadan kasa mai kima, da ƙasa da cholesterol fiye da sauran. Tabbatar ɗaukar kwano ko rami don karya qwai naka, ko kwai daya ko kwai biyu.
03 na 08
Rarrabe Tsuntsaye biyu
Fiona Haynes Rarrabe fata na qwai biyu kuma qara su zuwa qasa guda daya a cikin kwano ko tulu. Zaka iya amfani da mai raba gas idan kana da daya. Idan ba haka ba, a hankali ya karya kwai kuma ya zubar da gwaiduwa daga rabin rabi zuwa ɗayan yayin da fararen ya shiga cikin kwano. Wata hanyar da za a yi haka shine kullun dabbar da ta fadi a kan hannunka mai tsabta kuma ya ba da damar fararen fararen yatsanka. Shirya a daidai lokacin da wannan mataki ya zama m.
04 na 08
Whisk da Egg da Egg Whites
Fiona Haynes Gyara dukan kwai da kwai kwai tare. Sa'an nan, sanya skillet ɗinka a matsakaiciyar zafi. Don gwada lokacin da kwanon rufi yayi zafi sosai, kawai ƙara digo na kwai zuwa kwanon rufi. Idan ya fara dafa, an shirya skillet. Jin dasu don sauƙaƙe yakinka da kwai fata tare da tsire-tsire masu ganye da / ko baƙar fata don karin karin.
05 na 08
Cook Har sai Edges Ya fara Set
Fiona Haynes Bayan da kuka yi kuka a cikin qwai, ku zub da murmushi a cikin rumbun zafi, ku dafa har sai an fara gefuna. An yarda da wasu kumfa mai iska, amma ka tabbata cewa kwanon rufi bai zama ba.
06 na 08
Dauke gefuna na Omelet
Fiona Haynes Yin amfani da spatula, ya dauke gefuna na omelet din don haka kwai wanda ba a kwasfa ba zai iya zamewa a ƙasa don a dafa shi. Da zarar qwai yana saitin, zaka iya ƙara yawan abincin ka mai kyau , kamar zesty salsa, saurin sauya, ko kuma sauté. Jin dadin ku yayyafa kan ƙananan ƙwayar cuku. Wani omelet din da ya dace zai ba ku abin da kuke nema, idan bayyanar ba salonku bane.
07 na 08
Ninka Omelet ɗinku
Fiona Haynes Yin amfani da spatula, juya muryar omelet dinka don ta zama rabi. Sa'an nan kuma, ci gaba da dafa shi don dan lokaci kaɗan.
08 na 08
Ku ci Omelet
Fiona Haynes Sanya omelet ɗinka a kan farantin karfe kuma ka yi aiki tare da gefen lafiya kamar gurasar hatsi da 'ya'yan itace. Ta amfani da kwai guda daya da kwai biyu (maimakon ƙwai biyu), ka adana 5 grams na mai, 1.5 grams na kitsen mai, da 211 milligrams na cholesterol.
Your sabon omelet mai ƙananan, ba tare da cikawa ba, yana da abubuwan da ke cikin abubuwan sinadirai ta hanyar bauta:
- Calories: 103
- Calories daga Fat: 45
- Total Fat: 5g (zauna 1.5g)
- Cholesterol: 211mg
- Sodium: 172mg
- Carbohydrate: 1.3g
- Fiber: 0g
- Protein: 13.2g