Nutrition Highlights (pakushanda)
Maoriro - 242
Fati - 14g
Carbs - 17g
Maprotheni - 17g
Nguva Yese 25 min
Prep 5 min , Cook 20 min
Kushumira 1
Mazai inzira yakanaka yekutanga zuva. Vanopa mapuroteni akakwirira uye mavitamine anokosha nemaminerari. Dambudziko nemafungiro echinguva chekuvhara mazai ndeokuti ivo vanowanzosangana nemamwe marudzi emafuta, nyama yakazara-sodium yakafanana sausage kana bhakoni, mbatata yakabikwa, uye chingwa chakachena. Mhando iyo yepamusoro-mafuta, yakadzika-fiber pamwe chete inogona kukusiya iwe uchinzwa usine usimbe uye wakagadzirira kudzokera mubhedha! Icho hachisiwo nzira inofadza-moyo yekutanga zuva racho.
Mazai akabikwa nekare uye tomate anopa nzira yakajeka yekuwana mazai enyu emangwanani anoramba achifadza uye achizadza, asi haazokuregi. Hauna kungowana chete mazai emazai , asi iwe unowedzerawo kutanga mimwe miriwo yezuva.
Chikamu chemuenzaniso wekudya uyo unoderedza ropa rako rinosanganisira kushandiswa kwemajisi matatu kusvika ku6 yemiriwo pazuva. Zvimwe zvakasiyana zvemichero nemiriwo zvinopa maminera akaita se potassium , magnesium, uye calcium, uyewo fiber kubatsira kubvisa ropa rako. Ichi chikafu chekudya chamangwanani chinopa iwe matani ezvekudya uye zvizere zviviri zvemiriwo!
Zvimwe
- 1 teaspoon mafuta omuorivhi
- 2 clove garlic, minced
- 2 makapu kare, akachekwa
- 2 mazai makuru
- 1/4 mukombe cherry tomato
Kugadzirira
- Ikoji inopisa kusvika ku 375F. Svina chipfeko chekupisa-kupupurika kana skillet namafuta.
- Muchikamu chiduku chinosvikika, chipisa mafuta omuorivhi pamusoro pemhepo inopisa. Wedzera garlic uye kare uye kubika, kusvikira kare ichingoputika, 1 kusvika kumaminitsi maviri. Isa kare mune akagadzirira kubika dish.
- Gonyanya kupwanya mazai pamusoro pekare. Fukidza tomate zvakasvibiswa zvakapoteredza ndiro. Bika kwemaminitsi 12 kusvika ku15, kana kusvika vatsvene vagoiswa uye yolks zvakabikwa kuda kwako. Bvisa kubva muvheni.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kuita kuti chika ichi chiwedzerwe necholesterol, chengeta chimwe chemaji uye uwedzere imwe mazai machena.
Iwe unogona kuwedzera chero mimwe miriwo yaunenge uine iyo paunoshandisa kare, sewayo, eononi, kana bhero tsvuku.
Iwe unogona kutora sliced sliced Beefsteak kana Roma tomato kana iwe usina katorike marashi.
Kubika uye Kushumira Mazano
Shumirai nepeperi yakangobva kupwanyika uye gadzirai chingwa chakazara chezviyo.
Tarisa mazai zvakanyatsotanga uye tanga uchitarisa mushure memaminitsi gumi kuti uone kuti vanoita sei. Kana iwe uchida runny yolk, uzvikweze nokukurumidza apo vatsvene vagoiswa. Kana iwe uchida zvakasimba majeka, vasiye ivo kwenguva refu.
Ngwarira kuti urege kuvhara kare kare usati waisa muchoto. Iwe unoda kuti ichangobva kuputika asi ichiri yakasimba.
Ichi chikafu chinogadzirawo huru brunch dish yeboka revanhu. Iwe unogona kuwedzera kaviri kana katatu keropi uye unoita zvose muhoveproof skillet yakawanda zvakakonzerwa zvakakwana, mazai anonyorera-akavakirwa ose akagadzirira zvose kamwechete.
Kuti ugove uchidya, shandisai mazai akabikwa nechingwa chose chezviyo uye rumwe rutivi rwezvibereko. Ichokwadi kuti unochengetedza uzere wose mangwanani ose!