Maphikidwe a Omelet Odyera - Maphikidwe 14 Otsika Kalori ndi Okhutiritsa

Kwa iwo omwe akufuna kuchepetsa thupi, maphikidwe a omelet a zakudya amapereka chakudya cham'mawa chathanzi komanso chopatsa thanzi, osasokoneza kukoma mukudya. mapuloteniN'zotheka kuphika chakudya chokhala ndi mavitamini ndi mchere wambiri. M'nkhaniyi, mwatsatanetsatane maphikidwe a zakudya za omelet ndi kugwiritsa ntchito moyenera zosakaniza zidzafotokozedwa, pamodzi ndi zosankha zabwino kwa omwe akufuna kuchepetsa thupi komanso omwe akufuna kudya bwino. Chifukwa cha maphikidwe osankhidwa mosamala, mutha kukumana ndi zokonda zosiyanasiyana tsiku lililonse la sabata ndikupanga zakudya zanu kukhala zosangalatsa. Tiyeni tiwone maphikidwe okoma komanso opatsa thanzi a omelet omwe angakuthandizeni kuwonjezera kukoma kosiyana ndi zakudya zanu.

Zakudya za Omelet Maphikidwe

1) Zakudya za Omelette ndi Tchizi ndi Parsley

Zakudya izi omelet wokonzedwa ndi tchizi ndi parsley ndi wathanzi kadzutsa njira ndi njira otsika kalori. Nayi njira yopangira omelet ndi tchizi ndi parsley:

zipangizo

• Mazira 2
• Supuni 1 ya curd tchizi kapena kuwala koyera tchizi
• Theka la tiyi galasi akanadulidwa parsley
• Mchere, tsabola wakuda (ngati mukufuna)

Kukonzekera

1. Dulani mazira mu mbale ndikumenya.
2. Onjezani tchizi cha curd kapena tchizi choyera choyera ndikusakaniza.
3. Onjezerani parsley wodulidwa ndikusakaniza. Mukhozanso kuwonjezera mchere ndi tsabola.
4. Thirani mafuta pang'ono poto ya Teflon ndikuwotcha.
5. Thirani dzira losakaniza mu poto ndikulola kuti lifalikire.
6. Dikirani mpaka mbali ya pansi yophikidwa, kenaka mutembenuzire ndi spatula ndikuphika mbali inayo.
7. Mukhoza kuyika omelet yophika pa mbale yotumikira ndikuyidula mu magawo kuti mutumikire.

Mukhoza kudya ndi mkate wathunthu wa tirigu kapena masamba monga omelet zakudya ndi tchizi ndi parsley. Nthawi yomweyo tiyi wobiriwira Kapena mutha kupereka ndi chakumwa chopanda shuga.

2) Zakudya za Omelette ndi Bacon

Zakudya za omelet ndi nyama yankhumba ndi mtundu wochepa wa kalori wa omelet. Nayi njira yopangira omelet ndi nyama yankhumba:

zipangizo

• Mazira 2
• 2 magawo a nyama yankhumba
• 1/2 anyezi
• 1/2 tsabola wobiriwira
• theka la tomato
• Mchere ndi tsabola

Kukonzekera

1. Kuwaza anyezi ndi tsabola wobiriwira.
2. Mwachangu mwachangu nyama yankhumba mu poto ya Teflon.
3. Chotsani nyama yankhumba yokazinga mu poto ndikuyiyika pambali.
4. Sakanizani anyezi odulidwa ndi tsabola wobiriwira mu poto yomweyi.
5. Anyezi ndi tsabola wobiriwira akafewetsa, onjezerani tomato amene mwasenda ndikudula ma cubes ang'onoang'ono mu poto ndikuphika kwa mphindi zingapo.
6. Nyengo ndi mchere ndi tsabola.
7. Kumenya mazira, uzipereka mchere ndi tsabola ndi kutsanulira mu poto.
8. Pamene omelet akuphika pansi, pindani m'mphepete mwake ndi spatula ndikuwaza nyama yankhumba yodulidwa pamwamba.
9. Pindani m'mbali zonse za omelet ndikupitiriza kuphika.
10. Ikani omelet wophikidwa bwino pa mbale yotumikira ndikutumikira otentha.

Omelet ya nyama yankhumba yomwe mumakonzekera ndi njira iyi ikhoza kudyedwa ngati chakudya cham'mawa cham'mawa kapena chakudya chopepuka. Mukhozanso kutumikira ndi zobiriwira pambali.

3) Zakudya za Omelette ndi Bowa

Zakudya za omelet ndi bowa ndi njira yokoma komanso yathanzi. Nayi njira yopangira omelet ya bowa:

zipangizo

• Mazira 2
• Hafu kapu ya bowa (odulidwa)
• Half anyezi (grated)
• Akadulidwa theka tsabola wobiriwira
• 2 supuni ya mkaka
• Mchere ndi tsabola
• Tchizi wina wa grated (ngati mukufuna)
• parsley watsopano (kukongoletsa)

Kukonzekera

1. Onjezerani mafuta pang'ono mu poto ndikuwotcha.
2. Onjezerani anyezi ndi tsabola wobiriwira ndikuphika pamoto wochepa.
3. Onjezani bowa ndikuphika mpaka bowa atatulutsa madzi.
4. Kumenya mazira mu mbale. Onjezerani mkaka, mchere ndi tsabola. Optionally, inu mukhoza kuwonjezera grated tchizi.
5. Thirani chisakanizo cha dzira pa chisakanizo cha bowa ndikuchifalitsa pa poto, kuonetsetsa kuti akugawidwa mofanana.
6. Pambuyo pophika, tembenuzirani omelet pogwiritsa ntchito spatula ndikuphika mbali inayo.
7. Ikani omelet wophika bowa pa mbale yotumikira ndikutumikira otentha poikongoletsa ndi parsley yatsopano.

Bowa zakudya omelet akhoza ankakonda chakudya cham'mawa kapena chakudya chopepuka. Idzakhala njira yodzaza ndi mapuloteni apamwamba komanso mtengo wotsika wa kalori. Mutha kudya ndi yogati yopanda mafuta kapena chidutswa cha mkate wathunthu wa tirigu.

4) Zakudya za Omelette ndi Green anyezi

Zakudya za omelet ndi anyezi wobiriwira ndi njira ya kadzutsa wathanzi kapena chakudya chopepuka. Nayi njira yopangira omelet yokhala ndi anyezi wobiriwira:

zipangizo

• Mazira 2
• Theka la tiyi galasi la grated kuwala tchizi
• Supuni 2 akanadulidwa wobiriwira anyezi
• Mchere, tsabola wakuda (ngati mukufuna)
• Supuni 1 za mafuta a azitona

Kukonzekera

1. Kumenya mazira mu mbale. Add grated tchizi ndi akanadulidwa wobiriwira anyezi kwa mazira. Mukhoza kuwaza ndi mchere ndi tsabola.
2. Onjezerani mafuta a azitona mu poto ndikuwotcha.
3. Thirani dzira osakaniza mu poto ndi kuphika pa sing'anga kutentha. Cook, oyambitsa nthawi zina, mpaka golide bulauni.
4. Tembenuzani omelet nthawi zina kuti muphike mbali zonse ziwiri.
5. Kutumikira omelet otentha.

Zakudya za omelet ndi anyezi wobiriwira ndi njira yomwe imakhala ndi mapuloteni, fiber ndi mavitamini, imakupangitsani kumva kuti ndinu okhuta ndikufulumizitsa kagayidwe kanu. Komanso ndi njira yabwino kwa iwo omwe ali pazakudya chifukwa ma calorie ake ndi otsika.

5) Zakudya za Omelette ndi Zamasamba

Zakudya za omelet ndi ndiwo zamasamba ndi njira yabwino ya kadzutsa. Umu ndi momwe mungapangire omelet yazakudya ndi masamba:

zipangizo

• Mazira 2
• 1 tsabola wobiriwira
• 1 tsabola wofiira
• Anyezi mmodzi
• 1/2 kapu ya tiyi ya grated cheddar tchizi
• mchere
• Tsabola wakuda
• Supuni 1 mafuta (makamaka mafuta a azitona)

Kukonzekera

1. Kuwaza wobiriwira ndi wofiira tsabola ndi finely kuwaza anyezi.
2. Onjezerani mafuta ku poto ndikutentha. Onjezerani tsabola wodulidwa ndi anyezi ku poto. Mwachangu mopepuka.
3. Kumenya mazira mu mbale. Onjezerani mchere, tsabola wakuda ndi grated cheddar tchizi. Sakanizani bwino.
4. Onjezerani kusakaniza ku poto ndikufalitsa mofanana.
5. Kuphika ngati pancake. Kuphika mpaka pansi kutembenukira golide.
6. Tembenuzani omelet ndikuphika pang'onopang'ono mbali inayo.
7. Kagawo ndi kutumikira otentha.

Mukhoza kutumikira masamba zakudya omelet ndi chimanga flakes, lonse tirigu mkate kapena masamba atsopano. Mukhozanso kuwonjezera masamba osiyanasiyana optionally.

6) Zakudya za Omelette ndi Mbewu za Chia

mbewu za chia Ndikofunikira kwambiri pazakudya zopatsa thanzi, chifukwa cha fiber, mapuloteni, omega-3 fatty acids ndi ma antioxidants omwe ali nawo. Chia seed omelet ndi njira yomwe imakupangitsani kuti mukhale okhuta ndikukuthandizani kuti mudye bwino. Nayi maphikidwe a chia seed omelette:

zipangizo

• Mazira 2
• Supuni 2 za mbewu za chia
• Supuni 1 mkaka kapena chomera mkaka
• Mchere ndi zonunkhira (ngati mukufuna)
• Masamba omwe mumakonda (mwachitsanzo, tsabola wodulidwa, tomato, sipinachi, etc.)

Kukonzekera

1. Sakanizani nthangala za chia ndi mkaka ndikuzisiya kwa mphindi 10-15. Panthawiyi, ziwonetsetsa kuti mbewu za chia zifika pamtundu wa gel.
2. Menyani mazira ndikuwonjezera ku chia seed osakaniza. Mukhozanso kuwonjezera mchere ndi zonunkhira zilizonse zomwe mukufuna. Mukasankha, mutha kuwazanso masamba ndikuwonjezera kusakaniza.
3. Whisk osakaniza bwino ndikuphika mazira mu poto yopanda mafuta kapena poto yopanda ndodo.
4. Mukhoza kuphika mazira mpaka atafika kugwirizana komwe mukufuna ndikutumikira otentha.

Chinsinsichi chikhoza kukhala chathanzi komanso chokhutiritsa pa chakudya cham'mawa, chamasana kapena chamadzulo. Mbeu za Chia zimapereka chakudya chokwanira pophatikiza mapuloteni ndi zakudya zina zomwe zili m'dzira.

7) Zakudya za Omelet ndi anyezi

zipangizo

• Mazira 2
• theka la anyezi
• Theka la supuni ya tiyi ya thyme
• mchere
• Tsabola wakuda
• mafuta ena a azitona

Kukonzekera

1. Kuwaza anyezi finely.
2. Kutenthetsa mafuta a azitona mu poto ndikuwonjezera anyezi. Mwachangu mpaka anyezi atembenuke pinki.
3. Kumenya mazira mu mbale. Onjezerani mchere, tsabola wakuda ndi thyme ndikusakaniza bwino.
4. Onjezerani anyezi okazinga ku dzira losakaniza ndi kusakaniza kachiwiri.
5. Onjezerani mafuta a azitona ku skillet kapena omelet poto ndi kutentha.
6. Thirani dzira osakaniza mu poto ndi kuphika pa sing'anga kutentha. Pamene pansi ndi bulauni pang'ono, tembenuzirani omelet kumbali ina kapena kuphimba ndi kuphika.
7. Omelet ikaphikidwa bwino, chotsani ku chitofu ndikuchidula mu magawo kuti mutumikire.

Mwachidziwitso, mutha kutumikira ndi masamba kapena mkate wa tirigu wonse.

8) Zakudya za Omelette ndi Broccoli

zipangizo

• Mazira 2
• Theka chikho cha broccoli, akanadulidwa mu tiziduswa tating'ono
• Theka la supuni ya tiyi ya mchere, tsabola wakuda ndi tsabola
• Supuni 1 za mafuta a azitona

Kukonzekera

1. Kuphwanya mazira mu mbale ndi whisk.
2. Sakanizani broccoli wodulidwa ndi mchere, tsabola wakuda ndi tsabola.
3. Onjezani mazira omenyedwa ndikusakaniza.
4. Kutenthetsa supuni ya mafuta a azitona ndikutsanulira kusakaniza mu poto.
5. Kuphika pa sing'anga kutentha mpaka golide bulauni.
6. Flip ndi kuphika mbali zonse za omelet.
7. Kutumikira otentha.

Zakudya za omelet ndi broccoli zitha kukhala chakudya cham'mawa kapena chamasana chopepuka. burokoliNgakhale kuti dzira limathandizira dongosolo la m'mimba ndi ulusi wake wambiri, mapuloteni omwe ali m'dzira amathandiza kupereka kumverera kwa kukhuta. Mafuta a azitona amawonjezera kukoma kwa omelet ndi mafuta ake abwino.

9) Zakudya za Omelet ndi Oats

zipangizo

• Mazira a 2
• Supuni 3 za oatmeal
• 1/2 kapu ya tiyi ya mkaka wosakanizidwa
• 1/4 kapu ya tiyi ya grated tchizi
• Supuni 1 ya ufa wophika
• Mchere, tsabola wakuda, tsabola wakuda (ngati mukufuna)
• Supuni 1 za mafuta a azitona
• Zamasamba (parsley, kasupe anyezi, etc.)
• Tomato ndi nkhaka magawo (potumikira)

Kukonzekera

1. Dulani mazira mu mbale yosakaniza ndi kuwonjezera oatmeal, mkaka, grated tchizi, kuphika ufa, mchere, tsabola wakuda ndi optionally tsabola tsabola. Sakanizani bwino.
2. Kutenthetsa mafuta a azitona mu poto. Thirani dzira losakaniza mu poto ndikufalitsa kusakaniza mofanana pogwiritsa ntchito spatula.
3. Pamene mbali ya pansi ya omelet iyamba kuphika, onjezerani masamba. Pindani theka la omelet kuti mutseke. Pindani theka lina ndikuphika omelet kwathunthu yokutidwa.
4. Ikani omeleti yophika pa mbale yotumikira ndikutumikira ndi magawo a phwetekere ndi nkhaka.

Omelette ya oatmeal imaphatikizapo masamba omwe mungasankhe, bowa kapena mukhoza kuwonjezera zonunkhira zina. Mukhozanso kudya ndi kagawo kakang'ono ka mkate wa tirigu kapena yogurt yopanda mafuta ochepa.

10) Zakudya za Omelet ndi Zukini

Zakudya za omelet ndi zukini, dzungu Ndi chakudya cham'mawa chathanzi chopangidwa pophatikiza mazira ndi mazira. Nayi njira yazakudya za omelet ndi zukini:

zipangizo

• 1 zukini
• Mazira 2
• Supuni ya 1 ya mafuta azitona
• 1/4 supuni ya supuni mchere, tsabola wakuda, ufa wa chili
• Katsabola watsopano kapena parsley (ngati mukufuna)

Kukonzekera

1. Sambani ndi kabati zukini ndi kukhetsa iwo pofinya madzi owonjezera.
2. Kumenya mazira mu mbale.
3. Onjezerani zukini wa grated ndikusakaniza.
4. Onjezani mafuta a azitona, mchere, tsabola wakuda ndi tsabola wofiira mwasankha ndikusakaniza kachiwiri.
5. Kutenthetsa poto pa sing'anga kutentha ndi kutsanulira omelet osakaniza mu poto.
6. Kuphika, oyambitsa nthawi zina, mpaka pansi pa omelet yophikidwa.
7. Pamene omelet yophikidwa, tembenuzirani ndi spatula ndikuphika mbali inayo.
8. Ikani omelette yophika pa mbale ndikutumikira ndi kuwaza katsabola watsopano kapena parsley pamwamba.

Zakudya za omelet ndi zukini zimapereka chakudya cham'mawa chokhutiritsa ndi zukini komanso mazira, omwe ali ndi thanzi labwino la mapuloteni. Zukini ndi masamba obiriwira ndipo amapereka kumverera kwachikhuti chifukwa cha ulusi womwe uli nawo. Kuonjezera apo, popeza ndi masamba otsika kwambiri a calorie, akhoza kukondedwa mukamadya. Mafuta a azitona amakhala ndi mafuta abwino komanso amawonjezera kukoma kwa omelet. Mutha kudya chakudya cham'mawa chopatsa thanzi popereka omelet yazakudya za zukini ndi mkate wathunthu watirigu ndi masamba.

11) Zakudya za Omelette ndi Sipinachi

Zakudya za omelet ndi sipinachi ndi njira yathanzi komanso yokoma. Nayi njira yopangira:

zipangizo

• Mazira 2
• 1 chikho chodulidwa sipinachi
• 1/4 chikho grated kuwala woyera tchizi
• theka la supuni ya tiyi ya mchere
• Theka la supuni ya tiyi ya tsabola wakuda
• Supuni ya 1 ya mafuta azitona

Kukonzekera

1. Sambani ndi kuwaza sipinachi.
2. Kumenya mazira mu mbale.
3. Onjezani sipinachi wodulidwa, tchizi grated, mchere ndi tsabola mu scrambled mazira. Sakanizani bwino.
4. Kutenthetsa mafuta a azitona mu poto.
5. Thirani dzira losakaniza mu poto.
6. Pamene gawo la pansi la omelet likuyamba kuphika, litembenuzire mosamala ndi spatula popanda kuphimba pansi.
7. Dikirani mpaka mbali inayo itaphikidwa.
8. Mukhoza kutumikira omelet yophika yotentha.

Omelet ya sipinachi iyi imakhala ndi mapuloteni ambiri komanso fiber, imapereka kumverera kwakhuta ndipo ikhoza kukhala chakudya cham'mawa kapena chakudya cham'mawa. 

12) Zakudya za Omelette ndi Mbatata

Omelet yazakudya za mbatata ndi njira yathanzi yomwe ingakhale yabwino kwa kadzutsa. Nayi njira yopangira omelet ya mbatata:

zipangizo

• Mazira 2
• 1 mbatata yapakati
• Theka grated anyezi
• 1/4 supuni ya tiyi ya mchere
• 1/4 supuni ya tiyi ya tsabola wakuda
• Supuni imodzi ya mafuta owonjezera a azitona
• Parsley (ngati mukufuna)

Kukonzekera

1. Peel mbatata ndikudula mu cubes. Kenaka yikani mumphika wa madzi amchere otentha ndikuwira. Mbatata ikakhala yofewa, tsitsani madzi ndikuisunga pambali.
2. Kutenthetsa mafuta a azitona mu poto. Onjezani grated anyezi ndi mwachangu mpaka atembenuke pinki.
3. Onjezerani mbatata yophika ku poto ndikugwedeza kuti mutenthe.
4. Kumenya mazira mu mbale. Onjezerani kusakaniza kwa mbatata ndi nyengo ndi mchere ndi tsabola.
5. Onjezani mtanda wonse ku poto ndikuphika popanda kuyambitsa mpaka pamwamba pa mtandawo ukhale wozizira pang'ono.
6. Phatikizani pansi pa omelet, kenaka mutembenuzire mosamala ndi mbale ndikuphika mbali inayo.
7. Ikani omelet wophika pa mbale ndikutumikira pokongoletsa ndi parsley.

Ngati mukufuna, mutha kudya omelet yanu ndi masamba kapena mkate wonse wambewu. Ngati mukufuna, mutha kuwonjezera tchizi cha grated kapena masamba ena. 

13) Zakudya za Omelet ndi Leek

Zakudya za omelet ndi leek ndi chakudya chochepa cha kalori. Nazi zosakaniza ndi momwe mungapangire omelet zakudya ndi leek:

zipangizo

• Mazira 2
• 1 leki
• 1 tsabola wobiriwira
• 4-5 chitumbuwa tomato
• theka la supuni ya tiyi ya mchere
• Theka la supuni ya tiyi ya tsabola wakuda
• Supuni 1 za mafuta a azitona

Kukonzekera

1. Tsukani leek ndi kuwaza mu magawo woonda.
2. Dulani tsabola wobiriwira ndi tomato wa chitumbuwa mu zidutswa zing'onozing'ono.
3. Kumenya mazira, kuwonjezera mchere ndi tsabola.
4. Kutenthetsa mafuta a azitona mu poto.
5. Mopepuka mwachangu ndi akanadulidwa leek, wobiriwira tsabola ndi chitumbuwa tomato mu poto.
6. Thirani mazira omenyedwa pamasamba okazinga.
7. Pangani omelet mwa kuyambitsa mpaka mazira ataphikidwa pang'ono.
8. Mukhoza kutumikira omelet yophika yotentha.

Omelet ya leek iyi ikhoza kukhala chakudya cham'mawa chathanzi kapena chakudya chamadzulo. liki Masamba monga tsabola ndi tsabola wobiriwira amapereka kumverera kwakhuta chifukwa ali ndi fiber yambiri. Kuphatikiza apo, popeza mazira ndi gwero la mapuloteni, amatalikitsa kumva kukhuta. Zimathandizira kuchepetsa thupi ndi kuchepa kwa kalori. Komabe, monga momwe zilili ndi pulogalamu iliyonse yazakudya, ndikofunikira kulabadira kuwongolera magawo ndi zakudya zopatsa thanzi.

14) Zakudya za Omelette ndi Lentil Zobiriwira

Zakudya za omelet ndi mphodza zobiriwira ndi omelet okonzedwa ndi mphodza zobiriwira, zomwe zimakhala ndi thanzi labwino la mapuloteni. Mbeu zobiriwira zimakhala ndi michere yosiyanasiyana monga fiber, protein, iron, magnesium, zinc ndi B mavitamini. Omelet iyi imapereka mphamvu kwa nthawi yayitali ndikukupangitsani kuti mukhale okhutitsidwa ndikukuthandizani kuti muchepetse thupi. Nayi njira yopangira omelet yokhala ndi mphodza zobiriwira:

zipangizo

• 1 chikho chobiriwira mphodza
• Mazira 3
• 1 anyezi (finely akanadulidwa)
• 1 tsabola wobiriwira (finely akanadulidwa)
• Tomato mmodzi (wosenda ndi akanadulidwa)
• Supuni 2 za mafuta a azitona
• Mchere, tsabola wakuda, tsabola wakuda (ngati mukufuna)

Kukonzekera

1. Tsukani mphodza zobiriwira ndi madzi ambiri ndi kuziwiritsa powonjezera madzi okwanira kuti zitseke. Phimbani mphodza mpaka zifewe ndikukhetsa madzi.
2. Onjezerani mafuta a azitona ku poto ndikutentha. Onjezerani anyezi odulidwa bwino ndi mwachangu mpaka atembenuke pinki.
3. Onjezerani tsabola wobiriwira wodulidwa bwino ndi mwachangu kwa mphindi zingapo.
4. Onjezerani tomato odulidwa ndi odulidwa ku poto. Kuphika pa moto wochepa mpaka tomato kumasula timadziti.
5. Onjezerani mphodza zobiriwira zophika mu poto ndikusakaniza. Kuphika kwa mphindi zingapo.
6. Kumenya mazira mu mbale. Thirani mu poto ndikuzimitsa chitofu. Phimbani omelet ndi chivindikiro cha mphika ndikusiya kuti iphike pansi pa kutentha kwake.
7. Tembenuzani omelet ndikuphika mbali inayo.
8. Nyengo ndi mchere, tsabola wakuda ndi tsabola wofiira.
9. Kutumikira otentha.

Mutha kudya omelet wobiriwira wa mphodza pa nkhomaliro kapena chakudya chamadzulo. Mukhoza kutumikira ndi saladi wobiriwira kapena masamba.

SANGALATSIDWANI NDI CHAKUDYA CHANU!

M'nkhani yathu, tidapereka maphikidwe a omelet otsika kalori komanso okhutiritsa. Maphikidwe awa amapereka njira yabwino kwambiri kwa anthu omwe akufuna kudya bwino. Zonse zokoma komanso zopatsa thanzi, ma omelettes awa ndi njira yabwino kwa aliyense amene akuchepetsa thupi.