Mkpụrụ Microwave Omelet na iko bụ ihe nhazi nkeji ise na- eme mgbanwe nke ga-edozi usoro ụtụtụ gị. Nanị ihe ị chọrọ bụ nsen, mmiri ara ehi, ude mmiri na-egbuke egbuke, igwe onyinye ndakwaa, na oven microwave. Oh, na ndụdụ ka ị ga - agwakọta ma (saa n'ihu gị) rie. Tinye ụdị chiiz, anụ, veggie, ma ọ bụ ihe ọ bụla iji mee ka uzommeputa dị ukwuu.
Ihe dị n'ime ya bụ 1 tablespoon mmiri ara ehi ma ọ bụ utoojoo ude kwa àkwá. Maka nsen abụọ, jiri otu tablespoon nke ọ bụla. Maka nsen atọ, jiri otu tablespoon mmiri ara ehi na 2 tablespoons utoojoo ude. Ọ bụrụ na ị na-eme nke a mgbe ụfọdụ, ị nwere ike ịchọrọ ụfọdụ eyịm, bell pepper, ma ọ bụ soseji ma ọ bụ ọkụkọ ma belata obere obere. Mgbe ahụ, gụchaa goodies na-ekpo ọkụ, gbakwunye na ngwakọta akwa ahụ, esi nri, rie, ma gaa!
Ihe Ị Ga-achọ
- 2 nsen
- 1 tablespoon mmiri ara ehi
- 1 tablespoon utoojoo ude
- sash salt (nụrụ ụtọ)
- esi nri (nụrụ ụtọ)
- 2 add-ins tablespoons
- 2 cheese tableshe shredded
Otu esi eme ya
1. Na-eji ihe eji esi nri ma ọ bụ iko na-esi nri ọkụ. Ghichaa àkwá, mmiri ara ehi, na ude mmiri na-egbuke egbuke banye n'ime iko ahụ ma jikọta ya na ndụdụ ruo mgbe agwakọta ya. Tinye nnu na ose ma ọ bụ ihe ọ bụla herbs ma ọ bụ ngwa nri ị ga-atọ ụtọ. Weezie na tinye-ins, ma ọ bụrụ na iji.
2. Microwave na ngwakọta ngwakọta maka nkeji 2 maka oven 800 ruo 1000 watch (ọtụtụ n'ime ha taa), 2-1 / 2 nkeji maka oven 600 watt, ma ọ bụ minit 3 maka oven 400 watt.
Ọ bụrụ na ịchọrọ àkwá dị mma, wepụ mbadamba si na ngwa ndakwa nri ma bido mgbe 1 nkeji gasịrị, laghachi ma kwusịa nri.
3. Ị nwere ike ịnwale iji chọta oge kwesịrị ekwesị maka oven gị. Omelet kwesịrị ịmalite n'elu iko ahụ, mgbe ahụ ọ ga-alaghachi ngwa ngwa mgbe ị na-ewepụta ya na ngwa ndakwa nri. Nsen kwesịrị ịdebanye aha 165 na ihe oriri ọkụ. (Ị ga-achọ ịnwale ya otu ugboro, mgbe nke ahụ gasịrị, oge kwesịrị ịbụ otu ihe ahụ ma ọ bụrụhaala na ị na-eme ka ihe nkwụsị ahụ bụrụ otu.) Gbanyụọ obere cheese, ka kwụrụ otu nkeji, rie ya!
4. Akwadoro tinye-ins: Efere esikere eghe, eyịm, mushrooms, soseji esi nri, anụ ọkụkụ a kụrụ nke ọma, ham, anụ ndị na-esi nri, oporo, okpukpu chiri ya, shri ya esi nri, tomato, ma ọ bụ ihe ọ bụla ọzọ .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 655 |
| Ọnụba abụba | 31 g |
| Abụba buru ibu | 11 g |
| Abụba na-enweghị ntụpọ | 13 g |
| Cholesterol | 441 mg |
| Sodium | 1,828 mg |
| Carbohydrates | 65 g |
| Fri nri | 7 g |
| Protein | 27 g |