01 nke 10
Ime Nri ụtụtụ
Omelets bụ nri nri ụtụtụ kachasị amasị, mana dabere na ihe dị na ya-dịka nchịkọta chiiz na ham ma ọ bụ anụ ezi, ihe niile a na-esi na bọta-ọ nwere ike ịkwụsị calorie na abụba. Ọ bụrụ na ị na-ahọrọ ihe ndị ị na-eme nke ọma, Otú ọ dị, ọ dị mfe ịme omelet calorie dị ala nke dịkwa mma maka gị. Ntụziaka a na-eji àkwá dochie kama àkwá zuru ezu na ihe na-esi nri kama bọta iji nyere aka belata calorie; o juputara na akwukwo nri a na-edozi nri maka mmalite nke oma.
02 nke 10
Chịkọta Ihe Ndị E Ji Ejikọta Gị
Foto © Kimberley K. Eggleston Tupu ịmalite, chịkọkọta ihe niile ahụ. Maka nhazi a ị ga - achọ:
- 1/2 tsp. mmanụ canola
- 2 tbsp. chopped yabasị
- 1/2 tsp. Egwu Italian a gwụrụ
- 1/2 cup adọwa ọhụrụ akwụkwọ nri epupụta
- 1 cup egg replace (dika Egg Beaters)
- Dash of ground black pepper
- 2 tbsp. (1/2 oz.) Shredded part-skim mozzarella cheese
Ikwesịrị ịkwadebe onye na-abụghị onye na-ejide skillet, efere, ihe na-esi nri, obere efere, whisk, na spadula rubber.
03 nke 10
Efere Onyinyo na Ịgba Egwuregwu
Foto © Kimberley K. Eggleston Nzọụkwụ mbụ bụ ịgbakwunye mmanụ canola na skillet na-adịghị akwa osisi na-etinye ebe ọkara-elu okpomọkụ. Mgbe ahụ gbakwunye yabasị chopped ya na Ịtali na-esi nri ma saute maka nkeji 3, maọbụ ruo mgbe yabasị dị nro.
04 nke 10
Tinye akwụkwọ nri
Foto © Kimberley K. Eggleston Gbakwunye mpempe akwụkwọ ahụ na mbadamba yabasị, ma gbanye ihe dị ka nkeji 1, na-ekwe ka akwụkwọ nri ahụ chọọ.
05 nke 10
Wepu ugbo na igbasa Pan
Foto © Kimberley K. Eggleston Wepu akwukwo nri site na pan gaa na efere di iche ma wepu ha. Na-etinye ite ahụ na-esi nri, ma weghachite ya na stovetop na ọkara-ọkụ dị elu.
06 nke 10
Whisk!
Foto © Kimberley K. Eggleston Ghichaa akwa ahụ n'ime obere efere ma jikọta ọnụ ya na obere ose.
07 nke 10
Nri Egwuregwu Ngwakọta
Foto © Kimberley K. Eggleston Tinye akwa ajuju na-etinye ya na pan na-ekpo ọkụ, ma jiri nwayọọ na-ebido na spatula roba ruo mgbe àkwá malitere ịmalite, ihe dị ka sekọnd 10.
Jiri spatula rubber, bulie ọnụ omelet ka ọ na-esi nri, ma tinyekwa pan ahụ, na-ekwe ka àkwá na-ezighị ezi dina n'okpuru akụkụ ahụ a kụrụ. Gaa n'ihu ruo mgbe etinyere agwa niile, ihe dị ka nkeji 1. Ị na-achọ ka ọ bụrụ na ọ ga-abụ ọmarịcha acha odo odo-acha odo odo, ọ bụghị aja aja.
08 nke 10
Jupụta Veggies na Chiiz
Foto © Kimberley K. Eggleston Njikere ntanye nke okpukpu a n'etiti omelet ma tinye chiiz shredded n'elu. (Mgbe ọ bụla ị na-eme omelet, jide n'aka na ị gaghị etinye ya n'ụba ma ọ bụ na omelet ga-esiri ike ịgbatị.)
09 nke 10
N'ogige na Ije Ozi
Foto © Kimberley K. Eggleston Tupu mpịakọta, welie ma tilt pan ahụ ka omelet slit na otu akụkụ. Mgbe ahụ, na-eji spatula rubber, n'ogige otu ọkara omelet na nke ọzọ. Zipụ omelet si na pan banye n'elu efere ma nwee obi ụtọ.
10 nke 10
Ọdịdị Ahụike
Ọ bụrụhaala na ị na-ejidesi ihe ndị dị mkpa ebe a (akwa dochie, nri nri, nsị skim-skim) ị nwere ike ịgbanwe usoro nhazi a dị ka ịchọrọ. Tomato bụ ihe atụ zuru okè na omelet a n'ihi na ha na-akwadocha akwụkwọ nri ahụ, ma, mushrooms, eyịm na-acha akwụkwọ ndụ, na asparagus sie ya na-arụ ọrụ nke ọma. Na mgbe ọ na-abịakwute cheese dị ala nke calorie, na mgbakwunye na mozzarella, Switzerland, feta, na Parmesan bụ nhọrọ dị mma-ma jide n'aka na ị ga-etinye ego ole a chọrọ maka nhazi.