Omelet (frittatu) yofotokozedwa mu Chinsinsi iyi amathanso kukonza chakudya cham'mawa komanso chamasana. Chofunikira chachikulu cha munduyo ndi mazira, kotero chimakhala ndi mapuloteni ambiri, chimabweretsa kusangalatsa kwa nthawi yayitali ndipo chidzakwanira bwino pagome lanu.
Mbali yodabwitsa ya mbaleyi ndi momwe mungapezere zosakaniza ndi zosavuta. Bajeti yanu nayonso singavutike: zigawo zonse ndizosavuta kugula, ndipo ndizotsika mtengo.
Kuphika ndi chisangalalo! Tikukhulupirira musangalala ndi chakudyacho.
Zosakaniza
- Broccoli, 0,45 kg .;
- Anawotcha anyezi, 40 gr .;
- 6 azungu azira
- Dzira 1
- Parmesan, 30 gr .;
- Mafuta a azitona, supuni 1;
- Mchere ndi tsabola.
Kuchuluka kwa zosakaniza kutengera 2 servings. Kukonzekera koyambirira kwa zigawo zimatenga mphindi 10, nthawi yonse yophika ndi mphindi 35.
Mtengo wazakudya
Mtengo woyenera wathanzi pa 0,5 kg. malonda:
| Kcal | kj | Zakudya zomanga thupi | Mafuta | Agologolo |
| 66 | 275 | 5,4 gr. | 2,9 gr. | 5.7 g |
Njira zophikira
- Khazikitsani uvuni ku madigiri 175 (mawonekedwe a convection). Muzimutsuka bwino broccoli pansi pamadzi ozizira ndikulowetsa madziwo. Ndi mpeni wakuthwa, dulani chitsa, gawanani inflorescence. Kutaya chitsa sikofunikira: amathanso kudyedwa.
- Olemba Chinsinsiwo amakonzera chitsa motere: chotsani zouma, zotsalazo kuzidula mutizidutswa tating'ono.
- Thirani madzi mu soso, mchere, valani kutentha kwapakatikati. Kuphika broccoli pafupifupi mphindi 5.
- Peel anyezi, kusema ma cubes, mwachangu mu mafuta a maolivi.
- Chotsani kabichi kuchokera poto, kusamutsa ku poto anyezi. Mwachangu, osangalatsa nthawi zina.
- Sakanizani azungu ndi dzira ndi mbale ina, onjezerani mchere ndi tsabola. Thirani mcherewo mu poto, mwachangu kwa mphindi 3-5. Chotsani pamatenthedwe mazira asanakhale oundana.
- Sinthani omeled mu mbale yophika ndikuphimba ndi tchizi. Ikani mu uvuni kwa mphindi 20 mpaka kutumphuka wagolide. Zabwino!
Source: //lowcarbkompendium.com/italienisches-omelett-mit-brokkoli-low-carb-frittata-9768/
