Omelet a Zakale za ku California

Zakudya Zofunikira (potumikira)

Zikhala - 319

Mafuta - 20g

Carbs - 19g

Mapuloteni - 19g

Nthawi Yonse 20 min
Konzani mphindi 10 , Cook 10 min
Utumiki 1

Malo abwino kwambiri a chilimwe ndiwo ndiwo ndiwo zamasamba zowonongeka zomwe zimapezeka ku sitolo ya m'deralo kapena msika wa mlimi. Zamasamba ndi mbali yofunikira ya zakudya zabwino zokhudzana ndi kuthamanga kwa magazi ndi kupewa matenda chifukwa cha mavitamini, mavitamini, potassium, magnesium, ndi antioxidants.

Imodzi mwa njira zosavuta zowonjezera masamba ku chakudya cham'mawa ndi ndi omelet. Mukhoza kukwapula mmunsi mwa maminiti 20, kapena mwamsanga ngati mumadula nkhumba zanu usiku watha. Izi California chilimwe masamba omelet zambiri mwatsopano chilimwe chimanga, zukini, ndi tomato, pamodzi ndi flavorful cilantro ndi anyezi. Kapepala kofiira ndi kukhudzana ndi tchizi kumapangitsa kuti umve bwino popanda kukupangitsani kukhala opusa. Kusanganikirana kwa mazira, masamba atsopano, ndi avokosi kumakupatsani mapuloteni ochuluka, mafuta abwino , ndi mitsempha-zonse zomwe mumafunikira pa kadzutsa!

Zosakaniza

• Mafuta a azitona
• 1/4 chikho zukini, chodulidwa
• Supuni 2 anyezi, atayikidwa
• 1/4 chikho cha tomato yamatchere, chapakati
• 1/2 khutu la chimanga, mazira achotsedwa ndi mphuno ataya
• Supuni 2 cilantro, akanadulidwa
• Mazira aakulu 2
• Supuni 1 madzi
• Sungani tsabola wakuda
• Supuni 2 monterrey jack tchizi
• 1/4 yaying'ono ya avocado, yodulidwa

Kukonzekera

1. Dulani nyemba zosakanikirana ndi mafuta ndi kutentha pamunsi.

2. Onjezani zukini ndi anyezi ndi kuphika, oyambitsa, mpaka anyezi ndi ofewa.

3. Mu mbale yaing'ono, sakanizani tomato, maso a chimanga, ndi cilantro. Kamwedwe kamodzi kophika kophika, chotsani poto mu mbale ndi chimanga chosakaniza.

4. Pukutani skillet woyera ndi kutsanulira mafuta kachiwiri. Bwererani ku moto wochepa.

5. Mu mbale ina yaing'ono, sungani pamodzi mazira, madzi, ndi tsabola. Thirani dzira losakanizidwa mu skillet ndikuphika mpaka mazira asanakhazikitsidwe. Mukhoza kuphimba skillet kuphika mofulumira ngati wanu woyaka akuphika.

1. Sakanizani osakaniza chimanga pa theka la mazira. Pamwamba ndi tchizi ndikulani mazira pakati pa ndiwo zamasamba ndi tchizi. Pitirizani kuphika mpaka mazira atakhazikika.

2. Mosamala, sungani mafuta otsekemera pa poto ku pulasitiki ndi pamwamba ndi sliced ​​avocado.

Zosakaniza Zosakaniza ndi Zobwereza

Chotsani kapena cholowera masamba kuti zigwirizane ndi zomwe mumakonda.

Kwa mafuta ochepa kapena otsika kwa mafuta m'thupi, gwiritsani ntchito dzira azungu kapena dzira m'malo mwao.

Malangizo Ophika ndi Kutumikira

Pofuna kuteteza kutentha, sungani kutentha ndi kutseka skillet pamene mazira akuphika.

Tumikirani ndi chofufumitsa chathunthu chambewu ndi zipatso kuti mudye chakudya.