01 na 10
Yin Jiyan Ƙasar Ciki
Omelets ne kayan cin abinci kumallo da aka fi so, amma dangane da abin da yake a ciki-kamar kuri'ar cuku da naman alade ko naman alade, duk dafa shi a man shanu-yana iya kawo karshen adadin calories da mai. Idan ka zaɓi kayan aikinka a hankali, duk da haka, yana da sauƙin yin omelet din calorie wanda ke da kyau a gare ka. Wannan girke-girke yana amfani da kwai maimakon maimakon ƙwayar daɗaɗɗo da kuma dafa abinci a maimakon man shanu don taimakawa wajen rage yawan adadin kuzari. Har ila yau, cike da alayyafo mai gina jiki don fara lafiya zuwa rana.
02 na 10
Tara Kayan Sinadaranku
Kafin ka fara, tara dukan sinadaran tare. Don wannan girke-girke za ku buƙaci:
- 1/2 tsp. canola man
- 2 tbsp. yankakken albasa
- 1/2 tsp. dried kayan Italiyanci
- 1/2 kofin tsage sabo ne alayyafo ganye
- 1 kofin kwai canza (irin su Egg Beaters)
- Dash na ƙasa baki barkono
- 2 tbsp. (1/2 oz.) Shredded part-skim mozzarella cuku
Ya kamata ku kuma shirya shirye-shiryen kwalliya marar tsalle, farantin, dafa abinci, karamin kwano, whisk, da spatula.
03 na 10
Cook Onion da Yanayi
Mataki na farko shine don ƙara man fetur canola zuwa tsalle-tsalle-tsalle-tsalle-tsalle-tsalle-tsalle kuma sanya a kan matsakaiciyar zafi. Sa'an nan kuma ƙara albasa yankakken da Italiyanci kayan yaji da saute na mintina 3, ko kuma albasa ya kasance m.
04 na 10
Ƙara alayyafo
Ƙara lambhin alade zuwa cakuda albasa, kuma saute na kimanin minti 1, kyale alamar alaƙa don so.
05 na 10
Cire Gwaje-gwaje da Ƙungiyar Pan
Cire kayan lambu daga kwanon rufi zuwa farantin da aka raba da kuma sanya su a waje. Sanya kwanon rufi tare da dafa abinci, da kuma mayar da shi zuwa cikin kwakwalwa a kan matsakaici-zafi.
06 na 10
Whisk!
Zuba kwai a cikin wani karamin tasa da whisk tare tare da dash na kasa baki barkono.
07 na 10
Cook Egg Cakuda
Ƙara kwai ya canza cakudawa zuwa ga kwanon rufi, sa'annan ya yi motsa jiki tare da spatula na roba har sai qwai ya fara kafa, game da 10 seconds.
Yin amfani da spatula na roba, ya dauke gefen omelet kamar yadda yake dafa, da kuma kunna kwanon rufi, ya kyale kwai wanda ba a yayyafa ya zana a ƙarƙashin yankin da aka dafa. Ci gaba har sai an dafa yaron, kimanin minti 1. Kuna son ci gaba da zama launi mai launin rawaya-launin rawaya, ba a canza shi ba.
08 na 10
Cika da 'ya'yan itace da' ya'yan itace
Cokali da cakulan cakuda a tsakiyar omelet kuma ƙara shredded cuku a saman. (A duk lokacin da yin omelet, tabbatar da cewa kada ka saka cikin cikawa ko kuma omelet zai kasance da wuya a ninka.)
09 na 10
Fila da Ku bauta
Kafin yin nadawa, tashi da kuma karkatar da kwanon rufi don haka gilashin omelet a gefe daya. Sa'an nan kuma, ta yin amfani da spatula na roba, ninka rabin rabi na omelet a daya. Sanya omelet daga cikin kwanon rufi a kan farantin kuma ji dadin.
10 na 10
Ƙarin Bambanci
Muddin kun tsaya tare da sinadirai masu mahimmanci a nan (kwai canza, dafa abinci, ɓangare-skim cuku) zaka iya canza wannan girke-girke kamar yadda kake so. Tumatir sune cikakkiyar adadin wannan omelet yayin da suke haɓaka alamar da kyau, amma namomin kaza, albasarta kore, da kuma bishiyar asparagus kuma suna aiki sosai. Kuma lokacin da yazo da ƙwayoyin ƙwayar karancin calorie, ban da mozzarella, Swiss, feta, da Parmesan sune zabi mai kyau-kawai tabbatar da kiyaye adadin da ake kira a cikin girke-girke.