Nutrition Highlights (pakushanda)
Maoriro - 319
Fati - 20g
Carbs - 19g
Protein - 19g
Nguva Yese 20 min
Gadzirira 10 min , Cook 10 min
Kushumira 1
Chikamu chakanakisisa chiri muzhizha ndeimwe yemichero inotapira yakaisvonaka inowanika panzvimbo yako yekutengesa zvekudya kana murimi wemusika. Miti ndeye chikamu chakakosha chekudya kwehutano kwehutano hweropa nekudzivirira zvirwere nekuda kwefiber, content, vitamins, potassium, magnesium, uye antioxidants.
Imwe yenzira dzakaoma yekuwedzera miriwo kudya kwemanheru yako ndeye omelet. Iwe unogona kurova imwechete mumaminitsi makumi maviri, kana kunyange kukurumidza kana iwe uchichera veggies yako usiku hwakatangira. Ichi California chirimwa yemafuta omelet inoshandisa zviyo zvezhizha, zucchini, uye tomato, pamwe chete ne cilantro inopisa uye anyezi. Creamy avocado uye kubata kwechizi kunoita kuti inzwe kugutsikana pasina kukuita kuti usvike. Kusanganiswa mazai, mitsva yakachena, uye avocado inokupa zvakawanda zvekuzadza mapuroteni, mafuta ane utano , uye fiber-zvose zvaunoda mukudya kwekudya chamangwanani!
Zvimwe
- Olive mafuta spray
- 1/4 mukombe zucchini, yakagurwa
- 2 tablespoons onion, diced
- 1/4 mukombe cherry tomato, quartered
- 1/2 nzeve yegorosi, kernels yakabviswa uye cob yakarashirwa
- 2 tablespoons cilantro, akachekwa
- 2 mazai makuru
- 1 tablespoon mvura
- Pinch mutsvuku
- 2 tablespoons monterrey jack cheese
- 1/4 duku avocado, sliced
Kugadzirira
- Shandisai zvinyorwa zviduku zvinokonzerwa nemafuta nemafuta pasi.
Wedzera zucchini uye anyanisi uye kubika, kusvibisa, kusvikira anion ishoma.
Muchidimbu chiduku, funganya tomato, chibage chibage, uye cilantro. Kamwe musanganiswa wecukini wakabikwa, kubvisa kubva pan mubhokisi pamwe chete nemafuta.
Sulai skillet tsvina uye tsvina nemafuta zvakare. Dzorera kumashure kwekupisa kwakanyanya.
Mune imwe mbiya duku, dhonza pamwe mazai, mvura, uye pepper. Dururirai mazai eii mu skillet uye regai kubika kusvikira mazai anenge asvika. Iwe unogona kufukidza skillet kuti ugadzire nokukurumidza kana wako anopisa achibika.
Shandisai musanganiswa wegorosi pane imwe hafu yamazai. Tenga nechesi uye peta mazai muhafu yemiriwo uye cheese. Ramba uchibika kusvikira mazai akaiswa zvakakwana.
Slyly slide omelet kubva pani kuenda pavhareti uye pamusoro nechekisi pekoko.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Bvisa kana kushandura miriwo kuti ienderane nezvamunoda.
Kwemafuta akaderera kana echitsigiri chepasi, shandisa mazai vatsvene kana maii.
Kubika uye Kushumira Mazano
Kudzivirira kupisa, chengeta kupisa pasi uye kuvhara skillet apo mazai ari kubika.
Shingairira nehope yezviyo zvakakwana uye michero kuti ugove uchidya.