Omelet ne broccoli: inkcazelo kunye neendlela sipheka

Omelet ne broccoli - okumnandi, ukutya okunezondlo kwaye kulula kakhulu. Ngenxa uhlobo olulodwa ikhaphetshu, nto leyo ifakiwe kumafa yayo, imveliso yokugqibela ngokubaluleka kuthandwa. Yintoni ekhethekileyo ngayo, kunye nokulungiselela njani le isidlo ngokuchanekileyo?

Omelette kwi ipani ngembiza

Nayiphi Wawuzisa uyazi ukuba omelet kunye broccoli bazipheka ngeendlela ezininzi ezahlukeneyo. Kokuba yathamba, zosiwe okanye uqhotse nje eyenziwe ngepani. Le ndlela yokugqibela ngesizathu esithile, namhlanje ingqalelo kakhulu zithandwa.

Ufuna yohambelwano zilandelayo iimveliso: 5 amaqanda ekrwada - ikota Kilo of broccoli, 50 iigrem ubisi entsha, itswele, 1 iikherothi, kunye basil encinane, ityuwa kunye oli yemifuno.

Inkqubo yokupheka ithatha kuqhubeka ngokwezigaba ezininzi:

1. Okokuqala, itswele, abezichubile ethabathela ezinkozweni ese exolweni, wonqanyulwa, isiqingatha-amakhonkco (okanye yokuhlala). Iminqathe zezi: chopha eliqaqambileyo grater. embalini broccoli kufuneka zicocwe kwaye bawaphule nje izandla zakho.
2. Itswele kunye neminqathe uqhotse ngayo epanini kancinane.
3. Emva kwemizuzu 5-7 ukongeza broccoli kwaye agunyazise uqhotse de phantse okuphekiweyo.
4. Yongeza ityuwa kwakunye nebheyizile kakhle.
5. Xa isitya bamtyabula amaqanda kunye nobisi de anencasa ugalele kwisiphumo imifuno umxube walungisa. inshorensi Pan.

Emva kwemizuzu eli-10, broccoli omelet sekulungile. Ngeli xesha, ulwelo ngokomphushu ubunzima ukunyuka kancinane. Phambi ukukhonza, imveliso unako lachaphazela amakhambi okanye ukongeza isaladi Eminye imifuno.

ukudla eluncedo

Broccoli kuqala yaba ezaziwayo lihlabathi ukususela kwimihla eRoma yamandulo. Ukususela ngoko, abantu baye bafunda lukhulu malunga iipropati yalo encedayo. Umxholo we vitamin B, A, E kunye PP, kwakunye beta-carotene, calcium, selenium, potassium kunye phosphor yenza oku emifuno ngendlela eyahlukileyo ukuba kuqheleke iinkqubo Wayesoyika sentliziyo. Ukongeza, izazinzulu zithi ukuba khaphetshu engaqhelekanga ubonisa umzimba zesinyithi enzima kunokuba likhusela ukusuka kwimitha eyingozi. Kwakhona kwaziwa ukuba broccoli iqulethe akukho calories ngaphezulu kwama-30. Oku kuvumela ukusetyenziswa kwayo besitya ukuya izitya ezininzi. Ngaphandle ingaba iimeko zobandlululo okanye Izimo kuphela.

Ezinye abafundisi ukufaneleka bayacetyiswa ukuba apheke i omelet kunye broccoli njengoko sasemini ngokupheleleyo okanye isidlo sangokuhlwa. Kuba lo: 50 iigrem broccoli - ngeemililitha 20 zobisi skim (1.5 pesenti), 5 yegram ibhotolo, 3, no-1 iqanda protein.

Ukulungiselela le esityeni ilula kakhulu:

1. Broccoli, wahlamba, uze uqhotse eyenziwe ngepani ngamasi eshushu. Ukuze zekhaphetshu kwabonakala efumileyo, kunokwenzeka ukuba pre-ukubamba imizuzu eli-10 ngamanzi abilayo.
2. Amaqanda ne protein ngokwahlukileyo phehla xa isitya. Ukuze isebenze i neefolokhwe ngokwaneleyo eqhelekileyo.
3. Galela ubunzima kuselukhambeni, wagubungela enesiciko.

Imveliso agqitywa, ukongeza umxholo wayo osidingayo ephantsi, iqulathe 5 kuphela grams carbohydrate. Le nyaniso, kakhulu, kufuneka ukuba uyithathele ingqalelo abo bazama azihlele ukuba ukutya luncedo efezekileyo.

indlela baking

Practice ubonisa ukuba nencasa ngaphantsi wafumana omelet kunye broccoli eziko. Ngoko ndithi abo ubuncinane abefudula elubhuqa ukupheka kuyo.

Kuba oku isesityeni desktop yakho, kufuneka ube: intloko ngokupheleleyo ubukhulu medium of - 200 grams cream ezimuncu, amaqanda 5, amacephe 4 zomgubo, ipepile kunye netyuwa encinane kakhulu.

Le nkqubo kufuneka ibe inyathelo eliphambili ngu step:

1. ikhaba Okokuqala kufuneka zezikhali ibe embalini ngamnye. Emva koko, kufuneka iphekiweyo ngetyuwa, yaye emva koko - ugalele phezu kwamanzi ice kwaye ufake kwi isidlo yokubhaka.
2. Kwisingxobo esahlukileyo ukuqokelela ndawonye amaqanda, umgubo, ityuwa kunye cream ezimuncu, ngoko phehla kuzo kunye blender ngesandla a unama kakuhle.
3. Lo mxube ngenxa baluphose ikhaphetshu, yongeza iziqholo wabeka ifom eziko. Kuqala kufuneka lashushu degrees 190.

Ukulungela mveliso nga kumiselwa abangaboniyo. Xa zithandani uqweqwe nenala zokumisa ugwencele, esityeni nga zingasuswa ngokukhuselekileyo yaneka phezu izitya la ezinokufumaneka.

izakhi ezongezelelweyo

Kukho iinketho ezininzi eziya kukunceda ukuba bafunde indlela entsha ukupheka i omelet kunye broccoli. Iresiphi le mbiza inokuba utshintsho encinane, ngokubuyisela ubisi kunye cream ezimuncu ngokongeza uhlaza ngakumbi. Fumana umbhiyozo yokwenene incasa.

Lokulungiselela wayo uya kufuna kakhulu isuntswana imveliso: Enye isandla broccoli yokudubula - amaqanda 6, ityuwa, 30 g bhotolo, cream 3 amacephe ezisezantsi-fat ezimuncu, ipepile emhlabeni, isipinatshi amagqabi 8 kwamabala (idile, parsley, etswele).

Ulandelelwano yezenzo kunokuba phantse ingaguqukanga:

1. Olungiswe bacanda amagqabi.
2. Kwesinye isitya nzulu ibethe amaqanda 3 kuqala. Yongeza cream ezimuncu alibeke phehla. Emva koko faka pepper, ityuwa kunye amaqanda eseleyo. Emva kokuphela siganeko kufuneka afumane ubunzima ngokwaneleyo anoboya.
3. Ngoku kufuneka ukulungiselela i khaphetshu kancinane. Ukuze wenze oku kufuneka ubeke embalini eyenziwe ngepani ngeoli eshushu, mabakhavarishe ze ushiye kule ndawo phezu abile imizuzu-3.
4. Kukho kwakhona babeke ezinye iimveliso ulinde. Massa liphuma ngcono ukuba isiciko ivaliwe.

Omelette kwamabala ngenxa kunye cream ezimuncu ujika ngaphandle unomsa kakhulu elimnandi.

nge Multivarki

Banikwa bonke angentla, kucacile ukuba walungiselela omelette ukuba usebenzisa phantse nasiphi na izixhobo zasekhitshini. Kodwa kule mihla kukho iindlela ezininzi ezintsha. Kubonakala ukuba ungenza kuhle nencasa vitamin omelet kunye multivarka broccoli.

Ufuna ukuthenga kuphela kwangaphambili: 200 grams broccoli, 50 iigrem ibhotolo amaqanda-2, 100 grams ye-ertyisi eziluhlaza emkhenkceni, isiqingatha iglasi yobisi, ityuwa, ioli lwemifuno kunye pepper kancinane.

Lo msebenzi kufuneka wenziwe zikhomba ngenqaku ngokucacileyo:

1. Uthululele yamanzi, wabeka "Cooking" indlela multivarku silinde de abile.
2. Ukuze ukuphosa embalini broccoli uze uyibambe apho imizuzu emi-5.
3. Kwisitya eyahlukileyo ibethe amaqanda ngetyuwa, ukongeza kubo ekupheleni yobisi.
4. Broccoli ukususa amanzi kwindawo abilileyo colander.
5. Emanzini abilayo ukuze ibhotolo kunye ukuseta imo "Hot". Kweziphumo emulsion amanqatha Qhotsa kwehle kancinane embalini ikhaphetshu.
6. Yongeza peas.
7. Galela lo mxube iqanda shiya ukutya kuphela de kube sekupheleni zokupheka.

Omelette Multivarki yinto emnandi nje kuphela, kodwa iluncedo kakhulu.

A ukhetho ethandwayo

Abantu abaninzi kakhulu ungathanda ukwenza i omelet kunye broccoli kunye netshizi. Kuyinto esimnandi, kodwa ngexabiso kakhulu kuzila hayi kuphela.

Products kufuneka ukuba nobuncinane: ukuba polstakana kuphekwe broccoli yokudubula - ubisi icephe, ityuwa, 3 amacephe samasi ya, iipepile, ezinye oyile yemifuno, kwakunye iqanda ngaphezu 2 protini.

Lungisa esityeni kulula kakhulu:

1. Okokuqala, kufuneka ubilise i khaphetshu emanzini ngetyuwa. Koko afumane waza wavumela some.
2. Ngeli xesha, phehla iimveliso iqanda ngetyuwa, ipepile kunye nobisi.
3. Galela ubude ngepani itshiswa wenze umlilo ezincinane.
4. Phezulu ne ya sisi broccoli embalini.
5. Xa lo mxube ubekele ngokuqinileyo, yaye lo sisi iya kuqalisa flow, ulisonge ikeyiki kwisiqingatha.
6. Le mveliso ogqityiweyo ukuba zisuka kwi kwipleyiti, leyo ngaphambili kuye kwadingeka kube kufudumele kancinci.

Konke oku kuya kufuna akukho ngaphezu kwemizuzu eli-15. Esityeni ujika phandle nemfesane kakhulu kwaye elimnandi kakhulu. Kukho iivithamini ezininzi ezenza kwasekuseni kuphela emnandi, kodwa iluncedo.