Waizviziva here kuti zvinokwanisika kuti utambudze mapepa e-fat scrambles asingashandi uchishandisa microwave yako chete? Vanonzi mahara mugs, uye ndiyo nzira yakakodzera yekutanga mangwanani enyu. Hezvino zvinhu zvose zvaunoda kuziva kuti uite wako pachako.
Tools
Makuru akavhara-microwave-yakachengeteka Mug: Paunogadzira mazai mu microwave, vanozvikudza kana vachibika, saka iwe unoda mugira wakawanda kuti urege kuparadzirwa.
Ndinokurudzira 16-oz. mughi iyo yose yakareba uye yakareba. Kana usina mugghi uyu mukuru, unogona kushandisa microwave-yakachengetwa ndiro. (Asi iwe unogona kudana kudya kwako kwekushambidzika mugomba weii. Mhizha yehugi haina chairo yakafanana nayo.)
Nonstick spray: Ichi ndicho chinhu chinokosha. Spritz muggi wako usingabatsiri kupisa spray kuti usakwanisa kudzivisa zvakasiyana-siyana-pane mazai evha. Uye heino chidimbu chinopa mazano: Ita mugoro wako nemvura ine sipo mushure mekunge uchifarira kudya kwako kwekudya. Zvakaoma zvikuru kuchenesa kamwe kamwe mazai ega achioma.
Microwave: Mhando yehupi - Ndinoshandisa 1,100-watt microwave yakazara. Iwe unogona kunge uchida kugadzirisa nguva yekubika zvichienderana nezvako zvaunazvo.
Zvimwe
Mafuta asina mazai ega anotsiva mazai kana mazai vatsvene: Ini ndiri mukoti mukuru wemafuta-asingasviki mazai ega anotsiva, sezvinoitwa neEgg Beaters. Ikozvino mazai evha ane michina yakawedzerwa. Kushandisa izvi panzvimbo ye mazai akazara kuchakuchengetedza mafuta uye cholesterol.
Mazai makuru makuru ane makirogiramu anenge 150 uye 10g mafuta, pamwe chete nepamusoro pezana zana zvezuva rega rega reku cholesterol. Iyo yakaenzana yakawanda yemafuta-isina mvura inokonzera mazai - hafu yekapu - ine anenge makori makumi matanhatu, 0g mafuta, uye hapana cholesterol. Kana ukasarudza kushandisa mazai emuzungu, ndizvo zvakanaka zvakare-avo vane chikafu chakafanana nechinzvimbo cheii.
Chiedza chechiedza: Haugoni kuva nehairi rinopisa pasina cheese. Mhedziso yangu yakanakisisa yega yega mughi yekasi ibusi reThe Laughing Cow Light cheese. Inowedzera kuchena uye inotyisa cheesy flavor. Chiedza Creamy Swiss zvakasiyana-siyana chikoro, asi edzai zvose. Chero rimwe nerimwe rine 35 makoriki uye 1.5-2g mafuta. Mumhanyi-up? Yakagadziriswa yakaderedzwa-mafuta chese, pamwe neMexican-blend kana cheddar. A 1/4-mukombe inoshandiswa inoda kusvika ma80 makoriri uye mafuta e55g, asi mapeji maviri kusvika matatu ndiyo inotora kuti iwedzere kunaka. Uye nokuda kwegorosi rakafuridzirwa muchiGiriki, edza kuderedzwa-mafuta kunodonha. Iyo yose 1/4-mukombe inoshumira inenge makumi manomwe emakori uye 5g mafuta - iwe unongoda chete mapeji maviri.
Mitsva miviri: Hapasarudzo dzakaipa pano. Ndinoda sipinashi, eiii, uye mushwa, asi enda nemarudzi ose maviggies ndiwo madiwa ako. Ingoita kuti vave nechokwadi chokuti vakagadzirwa kusvika kuhupamhi hwakafanana, kuitira kuti vose vadzivirire muhuwandu hwemazuva. Kuti uzvidzivirire zvimwe zvekugadzirira, iwe unogona kushandisa miriwo yakasvibira yakaoma. Bonus kana vakatovhengana.
Zvimwe zvishoma: Pukisa mapuroteni ane mafuta akachekwa akadyiwa-mafuta echingwa yekusasa, pasi-nenyuchi-style soy inoputika, shredded kana kuti yakakurwa chifu chekuku, yakaputsika mukati-katikati kana mucheki wekoko, kana mafuta asina kubhakwa.
Zvinonhuwira nemishonga: Garlic powder, anonic powder, chili yehuni, kumini - dzose nzira dzakanakisisa dzekuwedzera kunaka pasina makori. Kuti uwane nzira shomanana, edza taco shomanana, nguva yefaijita, kana yekuita nguva yekuItaly. Iniwo ndinoda kufanana nemunyu husina kufanana kunofanana nemhando dzaMnu Dash. Kana zviri zvemvura, basil uye cilantro zviri pamusoro pezvinyorwa zvangu.
Zviratidzo: Ndinoda salsa pamazai angu. Kana uri kutarisa sodiamu yako, tora newaya salsa kana pico de gallo, iyo inowanzoperera mumunyu kupfuura salsa yakagadzirwa. Zvimwe zvingasarudzwa? Ketchup, hot sauce (Frank's RedHot ndiyo yakasarudzwa pamusoro pangu, kunyange zvazvo Sriracha ariwo mukuru), uye muchero wakakoma wakaoma (unofadza nemaMugyrus-style mugs).
Sei-ku
Tsvina mugoro wako, uye uwedzere chero veggies. Microwave kusvikira yanyorova, uye bvisa yakaoma. Uyezve wedzerai mukoko weii kana kuti mazai vatsvene - 3/4 mukombe ndeyakawanda - uye zvinonhuwira. Microwave ye1 1/2 maminitsi. Itai kuti mucheche, zvinyorwa, uye miriwo, uye microwave kusvika mazai aiswa uye kuwedzera kunopisa, anenge 1 miniti imwe. Pamusoro nemakodhi, uye fara!
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!