Zakudya Zofunikira (potumikira)
Malori - 242
Mafuta - 14g
Carbs - 17g
Mapuloteni - 17g
Nthawi Yonse 25 min
Konzani mphindi zisanu , Cook 20 min
Utumiki 1
Mazira ndi njira yabwino yoyambira tsiku. Amapereka mapuloteni apamwamba komanso ma vitamini ndi mchere. Vuto lomwe limakhala ndi mazira odyera dzira ndiloti nthawi zambiri amaphatikizidwa ndi mitundu yambiri ya mafuta, nyama yodzaza sodium monga soseji kapena nyama yankhumba, mbatata yokazinga, ndi mkate woyera. Mtundu woterewu, womwe umakhala wotsika kwambiri, ukhoza kukupangitsa kuti ukhale wolemala komanso wokonzeka kubwerera. Komanso si njira yabwino ya mtima yothetsera tsikulo.
Mazira ophika ndi kale ndi tomato amapereka njira yowonjezera kuti mazira a m'mawa adakali okoma komanso odzaza, koma sangakulepheretseni. Sikuti mumalandira ubwino wokha mazira , koma mumapezeranso masamba anu pa tsikulo.
Gawo la zakudya zomwe zingachepetse kuthamanga kwa magazi zimaphatikizapo mavitamini atatu kapena asanu pa tsiku. Zipatso ndi ndiwo zamasamba zosiyanasiyana zimapereka amchere monga potassium , magnesium, ndi calcium, komanso fiber kuti athetse kuchepetsa magazi. Zakudya zam'mawazi zimakupatsani zakudya zambiri komanso masamba awiri!
Zosakaniza
- Supuni 1 ya mafuta a maolivi
- 2 cloves adyo, minced
- 2 makapu kale, sliced
- Mazira aakulu 2
- 1/4 chikho chitumbuwa tomato
Kukonzekera
- Kutentha kotentha ku 375F. Thirani mbale yophika pamoto kapena skillet mafuta.
- Mu tchire tating'onoting'ono tating'onoting'onoting'ono, mafuta a maolivi otentha pamsana. Onjezerani adyo ndi kale ndi kuphika, mpaka zaka zatha, 1 mpaka 2 mphindi. Place kale mu okonzeka kuphika mbale.
- Pang'onopang'ono muwaza mazira pamwamba pa kale. Sakanizani tomato mozungulira mozungulira mbale. Kuphika kwa maminiti 12 mpaka 15, kapena mpaka azungu atayikidwa ndipo yolks amaphika kuti muwakonde. Chotsani ku uvuni.
Zosakaniza Zosakaniza ndi Zobwereza
Kuti apange mbaleyi yowonjezera mafuta ambiri, chotsani imodzi ya yolks ndi kuwonjezera dzira loyera.
Mukhoza kuwonjezera masamba omwe muli nawo mukamapitako kale, monga bowa, anyezi, kapena belu tsabola.
Mukhoza kutenga salowetsa tomato la Beefsteak kapena Roma ngati mulibe tomato yamatcheri.
Malangizo Ophika ndi Kutumikira
Kutumikira ndi tsabola wong'ambika mwatsopano ndikupukuta mkate wonse wa tirigu.
Yang'anani mazira mosamala ndipo ayambe kuwunika pambuyo pa maminiti khumi kuti atsimikizire momwe mumawakondera. Ngati mumakonda a mtundu wa runny yolk, muwatenge mwamsanga pamene azungu akuyikidwa. Ngati mukufuna makina yolks, asiyeni iwo patali pang'ono.
Samalani kuti musagonjetsedwe kale musanayike mu uvuni. Mukufuna kuti izi ziwongole koma zikhale zolimba.
Zakudya izi zimapanganso mbale yayikulu ya brunch kwa anthu. Mukhoza kuwirikiza kawiri kapena katatu kapepala ndikupanga zonse mu ovenproof skillet kuti aziphika, mazira omwe amakhala okonzeka mwakamodzi.
Pofuna kudya chakudya, perekani mazira ophikawa ndi chofufumitsa chambewu komanso mbali ya zipatso. Ndikutsimikizirani kukumbukira nthawi yonse yammawa!