Omelette ane broccoli: tsanangudzo uye nzira dzekubika

Omelette ine broccoli inonaka, inonwisa uye inonaka. Tinotenda nekuda kwehuwandu hwekakichi iyo inowanikwa mukugadzirwa kwayo, chigadzirwa chakapedzwa chinenge chichizivikanwa zvikuru. Chii chakakosha pamusoro payo uye iwe unofanira kugadzirira sei kudya yakadaro zvakanaka?

Omelette mune ganda rinopisa

Chero chero nyanzvi yepiginary inoziva kuti omelet ine broccoli yakagadzirwa nenzira dzakasiyana-siyana. Inogona kudyiwa, yakabikwa kana kuti yakangoomeswa pane ganda rinopisa. Izvozvo ndezvechikonzero chakafunga sechinyanyozivikanwa nhasi.

Iwe unoda zvinotevera zvezvigadzirwa: 5 mazai mavara-echina yekraco ya broccoli, 50 magamu emukaka mutsva, bhuru, 1 karoti, uyewo mamwe basil, munyu nemafuta emichero.

Kugadzirira kunoitika munzvimbo dzakasiyana-siyana:

1. Chokutanga, anyanisi, akadonhedzwa kubva kumatekete, akacheka muzvindori zvehafu (kana kuti dzimba). Karoti inofanira kuve yakagadzirwa zvakanaka. Inflorescences ya broccoli inofanira kushambidzwa uye inoputswa nemaoko.
2. Anyanisi uye karoti zvishoma fry mumoto wakatsvaga kupisa.
3. Mushure memaminitsi mashanu kusvika ku7 add broccoli uye uite kuti igadzikwe kusvika yabika.
4. Wedzera munyu nebasil uye fungai zvakanaka.
5. Mune imwe mudziyo, inorovai mazai nemukaka kusvikira yakanyorovesa, uye mudururira musanganiswa wakagadzirirwa nemichero yakagadzirwa. Fukidza pani rinopisa.

Mushure memaminitsi gumi, omelet ya broccoli ichave yakagadzirira. Munguva ino, mvura yacho inoputika, uye uwandu huchakwira zvishoma. Usati washumira, chibereko chinogona kusaswa nemishonga kana kuwedzera mamwe mimwe miriwo se saladi.

Zvokudya zvine utano

Broccoli yakatanga kuzivikanwa kunyika kubvira mumazuva ekare yeRoma. Kubva panguva iyoyo, vanhu vakadzidza zvakawanda pamusoro pezvakakosha. Zviri mukati mavhithamini B, A, E uye PP, uyewo beta-carotene, calcium, selenium, potasium uye phosphorus inoita kuti iyi yemiti ive chinhu chakasiyana-siyana chekusimudzira basa remagetsi nemagetsi. Mukuwedzera, masayendisiti anotaura kuti iyo isina kujairika kabichi inobvisa mashizha esimbi yakaremara kubva mumuviri, nokudaro ichidzivirira kubva pamarayisa akaipisisa. Iyo inozivikanwa zvakare kuti broccoli ine chinyorwa chinopfuura 30 kilocalories. Izvi zvinokubvumira kuti uzvishandise sekuwedzera kwezvokudya kune zvakawanda zvokudya. Kusiyanisa kunogona kungova nyaya dzekusagamuchirwa kwevanhu kana kupesanidza kushandiswa.

Vamwe varayiridzi vemweya vanopa mazano ekugadzirira omelet ne broccoli sekudya kwekudya kwakakwana kana kudya kwemanheru. Kuti uite izvi, iwe unoda: 50 gramu yemukrocco - 20 milliliters yemukaka wakaderera-mafuta (1.5 muzana), 5 magamu emuti, 3 mazai uye 1 protein.

Kugadzirira ndiro iri nyore kwazvo:

1. Broccoli inofanira kushambidzwa uye iyo yakabikwa muzinga rinopisa nemhepo inopisa. Kuti uone kuti kabichi haisi kuoneka yakasvibira, unogona kutanga kubata iyo kwemaminitsi gumi mumvura inodzika.
2. Mazai nemapuroteni akasiyana-siyana mubhokisi. Kuti uite basa zvichange zvakakwana kuva nechigunha chechigarire.
3. Dururirai kuisa mukati megango uye muvhare nechifukidzo.

Chigadzirwa chakapedzwa, pamwe nechezasi yekoriki yehuwandu, ine 5 gramu ema carbohydrates. Ichi chinofanirwawo kufungwa nezvavo vanoedza kurongedza kudya kwakakosha uye kwakanaka kune ivo pachavo.

Method of baking

Kudzidzira kunoratidza kuti kwete zvishoma kunonaka ndeye omelet ine broccoli muvheni. Saka taura avo avo kamwechete vakaedza kuibika.

Nokuda kwekudya kwakadaro pane pakombiyuta, unofanirwa kuva ne: kune musoro wose weusviki hukuru - 200 gramu emukisi munyu, mazai mashanu, mafuraji 4 efurawa, pasi pepper uye munyu wechuru.

Izvi zvinofanira kuitwa zvishoma nezvishoma, danho nechiito:

1. Chokutanga kabichi chinofanira kuparadzaniswa muzvikamu zveplorescence zvakasiyana. Ipapo dzinofanira kubikwa nehuwandu wemunyu, uye shure kweizvozvo - mvura yechando-inotonhorera uye ugoisa pane ndiro yekubika.
2. Mune imwe mudziyo, gadzirai mazai, furawa, munyu uye mukisi wakasviba, wozovarova ne-blender yakasvibirira mumusasa wakafanana.
3. Nekavhenganiswa, shandisa kabichi, wedzera zvinonhuwira uye uise chimiro muchoto. Yokutanga inofanirwa kudziyidzirwa kusvika kutinho ye 190 degrees.

Kugadzirira kwechigadzirwa kunogona kutsanangurwa maziso. Kana chidimbu chacho chikabhururuka, uye iyo inomira ichikwira, iyo ndiro inogona kubviswa zvakachengeteka uye yakaiswa pane imwe mahwendefa.

Zvimwe zvikamu

Pane zvakawanda zvingasarudzwa zvichakubatsira kudzidza kuti ungagadzira sei omelet ne broccoli nenzira itsva . Nzira yekudya iyi inogona kuchinjwa zvishomanana, kutora mukaka nekisiki munyu uye kuwedzera mamwe magima. Ichava holide chaiye yekunakidza.

Nekugadzirira kwayo, zvigadzirwa zvishomanana zvichange zvichidiwa: kune imwe shoma ye broccoli inflorescences, mazai matanhatu, munyu, 30 gramu yearori, mafurai 3 e-fat-fat cream, mashizha, 8 masipinashi mashizha nemafuta (dill, parsley, mavara eiii).

Kuenzanisa kwezviito kunogona kunge kusingachinjwa:

1. Gadzirai zvakanaka magidhi.
2. Mucheka wakadzika kuti utange mazai matatu okutanga. Wedzera ukamu hwakakuvara uye unyoro whisk. Zvadaro wobva wawedzera pepper, munyu uye mazai akasara. Mushure mokuputika kwemagumo, humwe hukuru hwakanaka hunofanira kuwanikwa.
3. Iye zvino unoda kugadzirira kabichi kaduku. Kuti uite izvi, inflorescence inofanirwa kuiswa muzinga rinopisa nemafuta akafananidzwa, kuvhara uye kubva panzvimbo yakadaro pamusana wekupisa kwemaminitsi matatu.
4. Ikoko iisewo zvimwe zvezvigadzirwa uye tarisira. Kurema kwacho kuchasimuka zviri nani kana chivako chivharwa.

Omelet inokonzerwa nemishonga uye mukisi wakasviba yakaoma kwazvo uye inonhuhwirira.

Nekubatsira kwevanhu vanoita zvinhu

Tichifunga nezvezvose zviri pamusoro apa, zvakajeka kuti an omelet inogona kugadzirirwa kushandisa chero chero ipi zvayo yemikirini yekicheni. Asi nhasi hutsvaji hutsva hwakabuda. Icho chinopera kuti iwe unogona kuita zvakanakisisa vitamini omelet ne broccoli mune multivariate.

Zvinongova zvakakosha kutenga nguva isati yasvika: 200 gramu ye broccoli, 50 gm etirasi, 2 mazai, 100 magamu emazai echando akaoma, hafu yegirazi yemukaka, munyu, mafuta mashoma emafuta uye pepper.

Basa racho rinofanira kuitwa zvakajeka maererano nemashoko:

1. Dururirai mvura shomanana mu multivark, gadzai "Varka" mamiriro uye rindirira kusvika iyo inopisa.
2. Kanda mu inflorescences ya broccoli uye uibate ipapo ipapo kwemaminitsi mashanu.
3. Mune hombe yakasiyana, kurova mazai nemunyu, kuwedzera mukaka kwavari pamagumo.
4. Bvisa broccoli kubva mumvura inoyisa woiisa mucolander.
5. Isa bharoti mumvura inoyisa uise "Hot" mamiriro. Muchikamu chinokonzerwa nemafuta emulsion fry zvishoma yakakonzerwa kabichi inflorescences.
6. Wedzera peas.
7. Dururirai musanganiswa weii uye mosiya chikafu choga kusvikira pakupera kwekutsvaira.

Iyo omelet kubva ku multivark haingori inonaka chete, asi inobatsirawo.

Nzira yakakurumbira

Vanhu vazhinji vanoda kufadza omelet ne broccoli uye cheese. Haisi kungofadza chete, asi ichiri kutsanya uye inodhura.

Ichazodiwa kuti uve nehuwandu hwezvinhu: hafu yekapu yebriglo inflorescences ye broccoli - supuni yehuta yemukaka, munyu, 3 tablespoons e grated cheese, pepper, mafuta mashoma emafuta, pamwe neii uye 2 mapuroteni akawanda.

Zviri nyore chaizvo kubika kudya kwakadaro:

1. Kutanga iwe unoda kubika kabichi mumvura yemunyu. Zvadaro uzviwane uye uzvidire.
2. Panguva ino, kurova mazai evha nemunyu, mukaka uye pepper.
3. Dururirai misa pamusoro pehuni inopisa ganda uye muite moto muduku.
4. Pamusoro ne grated cheese uye inflorescences ye broccoli.
5. Pangosanganisa musanganiswa, uye cheese inotenderera, peta keke iri hafu.
6. Yakagadzirwa chigadzirwa pakarepo ikaiswa pahote, iyo inofanirwa kuve yakashongedzwa zvishomanana.

Zvose izvi hazvizotora maminitsi gumi nemashanu. Iyo ndiro inoshandiswa kuva inoshamisa zvikuru uye inonhuwira kwazvo. Kune mavhithamini mazhinji mairi, izvo zvichaita kuti kudya kwemanheru kusangonaka chete, asi kunobatsirawo.