A na-eji ekpri anụ ezi calorie dị ala ebu ibu, ma ọ bụghị calorie! Ọ bụrụ na ị kpebiri ịnwa nri dị mma, ị nwere ike ịnwe ọnụ ọgụgụ na-enweghị isi na anụ ezi na omelettes agaghị enwe ebe na nri gị.
Ntụziaka a maka nri omelet dị obere calorie na-eji aghụghọ ole na ole mee ka omelet a dị mma, dị mma, ma na-atọ ụtọ. Anụ anụ ezi ezumike bụ otu n'ime ihe ndị dị ka calorie dị ka anụ ezi ezì nwere obere abụba na calorie karịa anụ ezi. Ọzọkwa, a na-eme ka eyịm na-eme ka omelet a ghara ịkụ aka. Di na nwunye nke obere calorie na-acha ọcha na ebe ụfọdụ n'ime àkwá zuru ezu na-azọpụta ọbụna abụba na calorie.
Mee otu n'ime omelettes anụ ezi a, ma jiri ya na ọka ọka zuru oke na mkpụrụ osisi ọhụrụ maka brunch, nri ehihie, ma ọ bụ nri ụtụtụ.
Ihe Ị Ga-achọ
- 1 ogbe anụ ezi
- 1/4 iko yabasị (chopped mma)
- 1 nnukwu akwa
- 2 nnukwu ọcha ọcha
- 1 tablespoon milk skim
- Dash nke
- ose
- 1/4 iko shredded
- swiss cheese (1/2 ounce)
Otu esi eme ya
1. Kpoo obere obere skillet na-ekpo ọkụ. Gbunye anụ ezi ezumike na pan, ma sie anụ ezi ahụ maka nkeji ise, na-atụgharị ya mgbe ụfọdụ site na obere spatula ma ọ bụ ndụdụ ruo mgbe ọ na-agagharị. Ozugbo anụ ezi ezumike dị jụụ iji mee ya, kpochapu ya n'ime obere iberibe, ma dozie ya.
2. Belata okpomọkụ ka ọ dị ala, n'otu skillet ahụ, gbanye yabasị maka ihe dị ka nkeji iri na-akpali ha mgbe mgbe. Nọgide na-esi nri eyịm ruo mgbe ha dị nro na caramel.
Wepu eyịm site na pan, ma wepụ ha.
3. Na obere efere, jikọọ ọnụ na àkwá ahụ, ọcha ndị ọcha, mmiri ara ehi, na ose ojii ruo mgbe agwakọtara ihe niile ahụ. .
4. Kpoo skillet n'elu ọkara-nnukwu okpomọkụ ọzọ, ma kpoo ite ahụ na-esi nri. Wunye ngwakọta ngwakọta nke ọ bụla n'ime pan, na-ekpuchi ala dum nke pan. Kwe ka ngwakọta ngwakọta na-esi nri maka nkeji 2, ruo mgbe ala nke ngwakọta ngwakọta ka akpụ akpụ akpụkpọ anụ. Na-esote, fesaa anụ ezi ahụ, yabasị, na cheese na ọkara nke omelet. Mgbe ahụ, na-eji spatula, tụba otu njedebe omelet n'elu nke ọzọ, na-ekpuchi anụ ezi, yabasị, na cheese n'ime. Gaa n'ihu nri maka minit 2 ọzọ, ruo mgbe a na-esite ya na omelette dum. Lezienụ anya n'ime omelet iji jide n'aka na àkwá ahụ esiri ya.
5. Ozugbo omelet gasịchara, kpochapụ omelet na efere ma jee ya ozi ozugbo ọ ka na-ekpo ọkụ.
Na-eje ozi calories 233
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 5131 |
| Ọnụba abụba | 184 g |
| Abụba buru ibu | 56 g |
| Abụba na-enweghị ntụpọ | 60 g |
| Cholesterol | 2,774 mg |
| Sodium | 9,001 mg |
| Carbohydrates | 131 g |
| Fri nri | 1 g |
| Protein | 698 g |