Nke a obere calorie veggie omelet karịsịa tọrọ ụtọ na mmiri mgbe asparagus na mushrooms bụ n'oge. Ma ị nwere ike iji ihe ọ bụla ọzọ ọhụụ ndị dị mma ma dị n'oge. Soro ya na ọka wit na ọka ọhụrụ maka nri ụtụtụ ma ọ bụ brunch.
Na omenala omelet nwere ike ịbụ akụkụ nke atụmatụ nri nri. Ọtụtụ mgbe, omelets na-eji ọtụtụ nsen kwa omelet ma jiri cheese na abụba buru ibu, ha na-ejikarị dị elu na calories. Omelet a na-eji nchara anụcha naanị otu akwa nkochi maka akwa mma nke ekpomeekpo na udidi na ahụike na ihe oriri. A na-etinyezi ihe oriri dị ọhụrụ na omelet na-agbakwụnye ọtụtụ ihe oriri na ahụ ike na nri.
Ị nwere ike ije omelet a dị mma n'oge ọ bụla n'ụbọchị ma nwee obi ụtọ ime ya. Ọ na-eri nri ọ bụla nke ụbọchị ahụ nke ọma. Kwadebe ya maka nri ụtụtụ ma ọ bụ brunch, ma ọ bụ mee ka otu onye rie nri ehihie. Ọ bụrụ na i chere na ị nweghị ihe ọ bụla ị ga-eri maka nri abalị ma na ị nwere àkwá na cheese na ngwa nju oyi yana obere nri ọhụrụ, ị nwere ike ịmepụta otu n'ime omelets ndị a dị ụtọ maka nri abalị!
Ihe Ị Ga-achọ
- 1/4 iko
- asparagus (ọhụrụ na chopped)
- 1/4 iko mushrooms (sliced)
- 1 nnukwu akwa
- 3 nnukwu
- ọcha ọcha
- 1 tablespoon milk skim
- 1/8 teaspoon nnu
- eji oji oji
- 1/4 cup akụkụ-skim mozzarella cheese (1/2 ounce)
Otu esi eme ya
- Kpoo obere osisi na-adịghị eto eto n'elu ọkara-nnukwu okpomọkụ. Na-esi nri na-esi nri, ma na-esi nri asparagus na mushrooms maka nkeji anọ, maọbụ ruo mgbe obi dị nro. Wepu akwukwo nri di iche iche site na pan, wee wepu ya.
- Na obere efere, gbasaa akwa, akwa ọcha, mmiri ara ehi, nnu, na ose. Mgbe ahụ, wụsa ngwakọta ngwakọta n'ime pan, na-ekpuchi ala dum nke pan.
- Kwe ka ngwakọta na-esi nri maka ihe dị ka nkeji abụọ ruo mgbe ala nke ngwakọta ngwakọta na-aghọ ihe siri ike.
- Na-esote, na-atụfesa cheese, mushrooms, na asparagus na ọkara omelet. Mgbe ahụ, jiri spatula, jiri nlezianya tụlee otu omelet ome nke ọzọ, na-ekpuchi veggies n'ime. Ngwakọta nke anụ ahụ ga-abụrịrị akpụkpọ anụ, ma ị ga-achọ ijide n'aka na ka ị na-atụgharị omelet n'ahụ gị, lezie anya ka ị ghara imebi akpụkpọ omelet ahụ.
- Nọgide na-eme omelet maka minit abụọ, ruo mgbe a na-esite ya na akwa ma omelet dị mma ma dị mma.
- Jiri nlezianya kpochapụ omelet nke pan ma gaa na efere, ọzọ na-elezi anya ka ị ghara imebi omelet gị nke ọma. Mgbe ahụ, jee omelet ozugbo.
Site na-eje ozi calories 201
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1363 |
| Ọnụba abụba | 29 g |
| Abụba buru ibu | 11 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 926 mg |
| Sodium | 6,136 mg |
| Carbohydrates | 126 g |
| Fri nri | 1 g |
| Protein | 144 g |