Kudya Omelet Recipes - 14 Low-Calorie uye Anogutsa Recipes

Kune avo vanoda kuderedza uremu, mabikirwo eomelette ekudya anopa hutano uye hune hutano hwemangwanani sarudzo pasina kukanganisa kuravira paunenge uchidya. proteinZvinokwanisika kugadzirira kudya kwakapfuma muvhitamini nemaminerari. Muchinyorwa chino, ruzivo rwakadzama nezvekudya omelet mabikirwo uye kushandiswa kwakaringana kwemidziyo kuchaunzwa, pamwe chete nesarudzo dzakakodzera kune vese vanoda kuderedza uremu uye avo vanoda kudya zvine hutano. Nekuda kwekunyatsosarudzwa mabikirwo, iwe unogona kusangana nekunaka kwakasiyana kwezuva rega revhiki uye kuita kuti kudya kwako kunakidze. Ngatitarisei mabikirwo e omelette anonaka uye anovaka muviri anozokubatsira kuwedzera kunaka kwakasiyana pakudya kwako.

Kudya Omelet Recipes

1) Kudya Omelette neChizi uye Parsley

Iyi omelet yekudya yakagadzirwa nechizi uye parsley inzira ine hutano yekudya kwemangwanani uye yakaderera-calorie sarudzo. Heino resipi yekudya omelette nechizi uye parsley:

zvinhu

• 2 mazai
• 1 tablespoon ye curd cheese kana chiedza chena cheese
• Hafu yetii girasi yeparsley yakagurwa
• Munyu, mhiripiri yakasviba (kusarudza)

gadziriro

1. Kuputsa mazai mundiro uye whisk.
2. Wedzera curd cheese kana light white cheese uye sanganisa.
3. Wedzera parsley yakagurwa uye sanganisa. Iwe unogonawo kuwedzera munyu uye pepper.
4. Mafuta zvishoma pani yeTeflon uye upise.
5. Dururira musanganiswa wezai mupani uye rega ipararire.
6. Mirira kusvikira rutivi rwezasi rwakabikwa, wozoishandura ne spatula uye gadzira rumwe rutivi.
7. Iwe unogona kuisa omelette yakabikwa mundiro yekushumira uye kuicheka kuita zvidimbu kuti ushumire.

Iwe unogona kuidya nechingwa chegorosi kana miriwo sekudya omelet nechizi uye parsley. Panguva imwe green tea Kana kuti unogona kushumira nechinwiwa chisina shuga.

2) Kudya Omelette neBacon

Kudya omelette nebhekoni imhando yakaderera-calori ye omelet. Heino resipi yekudya omelette nebhekoni:

zvinhu

• 2 mazai
• 2 zvimedu zvebhekoni
• 1/2 hanyanisi
• 1/2 green pepper
• hafu yemadomasi
• Munyu uye pepper

gadziriro

1. Cheka hanyanisi negreen pepper zvakanaka.
2. Fry bhekoni zvishoma mupani yeTeflon.
3. Bvisa bhekoni yakakangwa kubva pani uye uise parutivi.
4. Isai hanyanisi yakagurwa negreen pepper mupani imwe chete.
5. Kana hanyanisi negreen pepper zvapfava, isa matomatisi awakasvuura wocheka kuita ma cubes madiki mupani wobika kwemamwe maminetsi mashoma.
6. Wedzera munyu uye pepper.
7. Rova mazai, wedzera munyu uye pepper uye udururire mupani.
8. Sezvo pasi pe omelette inobika, peta micheto ne spatula uye usasa bacon yakagurwa pamusoro.
9. Peta kumativi ose e omelet uye ramba uchibika.
10. Isai omelette yakanyatsogadzirwa pandiro yekushumira uye mushumire inopisa.

Iyo bhakoni yekudya omelet yaunogadzirira neiyi resipi inogona kudyiwa seyakaderera-calorie yemangwanani kana chikafu chakareruka. Iwe unogonawo kuishumira nemashizha padivi.

3)Kudya Omelette neHowa

Kudya omelet nehowa inonaka uye ine hutano yekudya sarudzo. Heino mushroom diet omelette recipe:

zvinhu

• 2 mazai
• Hafu yekapu yehowa (yakachekwa)
• Half onion (yakagayiwa)
• Yakachekwa hafu yegreen pepper
• 2 tablespoons emukaka
• Munyu uye pepper
• Imwe cheese grated (zvichida)
• Fresh parsley (kushongedza)

gadziriro

1. Wedzera mafuta mashoma pani wopisa.
2. Wedzera hanyanisi negreen pepper wobva wabika pamoto wakaderera.
3. Wedzera howa uye kubika kusvikira howa vabudisa mvura yavo.
4. Rova mazai mundiro. Wedzera mukaka, munyu uye pepper. Optionally, unogona kuwedzera grated cheese.
5. Dururira musanganiswa wezai pamusoro pemusanganiswa wehowa uye ugoiparadzira pamusoro pepani, kuve nechokwadi kuti yakagoverwa zvakafanana.
6. Shandura omelet, iyo yakabikwa pasi, nerubatsiro rwe spatula uye kubika kune rumwe rutivi.
7. Isa omelette yakabikwa howa pane ndiro yekushandira uye ushumire inopisa nekuishongedza neparsley itsva.

Mushroom diet omelet inogona kusarudzwa kwekudya kwemangwanani kana kudya kwakareruka. Ichava sarudzo yekuzadza neiyo yakakwira protein yemukati uye yakaderera calorie kukosha. Iwe unogona kuidya nemafuta-isina yoghurt kana chidimbu chechingwa chegorosi.

4) Diet Omelette neGreen hanyanisi

Kudya omelet negirini hanyanisi isarudzo yekudya kwemangwanani kune hutano kana chikafu chakareruka. Heino chikafu omelet recipe negirinhi hanyanisi:

zvinhu

• 2 mazai
• Hafu yegirazi reti ye grated light cheese
• 2 maspuni ehanyanisi yakachekwa
• Munyu, mhiripiri yakasviba (kusarudza)
• 1 tablespoons mafuta omuorivhi

gadziriro

1. Rova mazai mundiro. Wedzera grated cheese uye yakachekwa green onion kumazai. Unogona kuirunga nemunyu uye mhiripiri.
2. Wedzera mafuta omuorivhi mupani wopisa.
3. Dururirai musanganiswa wezai mupani uye gadzirai pamusoro pekupisa. Bika, uchikurudzira dzimwe nguva, kusvikira ndarama yakatsvuka.
4. Shandura omelet pane dzimwe nguva kubika kumativi ose maviri.
5. Shumira omelet inopisa.

Diet omelet ine green hanyanisi isarudzo yakapfuma muprotein, fiber uye mavhitaminzi, inoita kuti unzwe wakaguta uye inomhanyisa metabolism yako. Iyo zvakare yakanakira resipi kune avo vari pakudya nekuti ayo macalorie emukati akaderera.

5)Kudya Omelette nemiriwo

Kudya omelette nemiriwo isarudzo yemangwanani ine hutano. Heano maitiro ekugadzira chikafu omelette nemiriwo:

zvinhu

• 2 mazai
• 1 mhiripiri
• 1 mhiripiri tsvuku
• Hanyanisi imwe
• 1/2 tei girasi ye grated cheddar cheese
• munyu
• Pepper nhema
• 1 tablespoon mafuta (zvichida mafuta omuorivhi)

gadziriro

1. Cheka mhiripiri yakasvibira uye tsvuku wocheka hanyanisi zvakanaka.
2. Wedzera mafuta pani uye kupisa. Wedzera pepper yakagurwa uye hanyanisi kune pani. Fry zvishoma.
3. Rova mazai mundiro. Wedzera munyu, mhiripiri yakasviba uye grated cheddar cheese. Sanganisa zvakanaka.
4. Wedzera musanganiswa kune pani uye kupararira zvakafanana.
5. Bika sepancake. Bika kusvika pasi paita goridhe.
6. Shandura omelet uye gadzira zvinyoro kune rumwe rutivi.
7. Cheka uye ushumire inopisa.

Iwe unogona kushumira yemiriwo yekudya omelet ne corn flakes, chingwa chegorosi kana miriwo mitsva. Iwe unogonawo kuwedzera miriwo yakasiyana-siyana.

6) Kudya Omelette neChia Mbeu

chia mbeu Icho chikafu chakakosha chekudya kune hutano, nekuda kwefiber, protein, omega-3 fatty acids uye antioxidants iyo ine. Chia mhodzi omelet isarudzo inoita kuti unzwe wakaguta uye inokubatsira kuti udye zvine hutano. Heino chia seed omelette recipe:

zvinhu

• 2 mazai
• 2 tablespoons yemhodzi dzechia
• 1 tablespoon mukaka kana mukaka wezvirimwa
• Munyu uye zvinonhuwira (zvichida)
• Miriwo yaunoda (semuenzaniso mhiripiri yakachekwa, matomatisi, sipinachi, nezvimwewo)

gadziriro

1. Sanganisa mhodzi dzechia nemukaka wosiya ugare kwemaminetsi gumi-gumi nemashanu. Munguva ino, inova nechokwadi chekuti mbeu dzechia dzinosvika pakuenderana kwegel.
2. Rova mazai uye woawedzera kumusanganiswa wembeu ye chia. Iwe unogonawo kuwedzera munyu uye chero zvinonhuwira zvaunoda. Optionally, iwe unogonawo kutema miriwo uye kuwedzera kune musanganiswa.
3. Whisk musanganiswa zvakanaka uye gadzira mazai mune pani isina mafuta kana pani isina tsvimbo.
4. Iwe unogona kubika mazai kusvikira asvika pakuenderana kwaunoda uye kushumira kupisa.

Iyi resipi inogona kuve ine hutano uye inogutsa sarudzo yekudya kwemangwanani, masikati kana kudya kwemanheru. Mbeu dzeChia dzinopa hutano hwakakwana nekubatanidza neprotein uye zvimwe zvinovaka muviri muzai.

7)Diet Omelet nehanyanisi

zvinhu

• 2 mazai
• hafu yehanyanisi
• Half teaspoon ye thyme
• munyu
• Pepper nhema
• mamwe mafuta omuorivhi

gadziriro

1. Cheka hanyanisi zvakanaka.
2. Pisa mafuta omuorivhi mupani woisa hanyanisi. Fry kusvika hanyanisi yashanduka pink.
3. Rova mazai mundiro. Wedzera munyu, mhiripiri yakasviba uye thyme uye fungai zvakanaka.
4. Wedzerai anyanisi yakakangwa kune musanganiswa wezai uye musanganise zvakare.
5. Wedzera mamwe mafuta omuorivhi kune skillet kana omelette pani uye kupisa.
6. Dururirai musanganiswa wezai mupani uye gadzirai pamusoro pekupisa. Kana pasi pasisina kusvibiswa, shandura omelette kune rumwe rutivi kana kuivhara uye kubika.
7. Mushure mokunge omelette yakabikwa zvakakwana, ibvise kubva pachitofu uye uicheke muzvidimbu kuti ushumire.

Optionally, iwe unogona kushanda nayo nemagidhi kana chingwa chegorosi.

8)Kudya Omelette neBroccoli

zvinhu

• 2 mazai
• Hafu yekapu ye broccoli, yakagurwa kuita zvidimbu zviduku
• Half teaspoon yemunyu, mhiripiri yakasviba uye chilipi pepper
• 1 tablespoons mafuta omuorivhi

gadziriro

1. Kuputsa mazai mundiro uye whisk.
2. Sakanidza broccoli yakagurwa nemunyu, mhiripiri yakasviba uye chili pepper.
3. Wedzera mazai akarohwa uye musanganise.
4. Pisa chipunu chemafuta omuorivhi wodira musanganiswa mupani.
5. Bika pamusoro pekupisa kusvika kune goridhe.
6. Flip uye gadzira mativi maviri e omelet.
7. Shumira kupisa.

Kudya omelet ne broccoli kunogona kuve kudya kwemangwanani kune hutano kana sarudzo yemasikati yakareruka. broccoliNepo zai richitsigira digestive system ine fiber yakawanda, protein yezai inobatsira kupa kunzwa kwekuzara. Mafuta omuorivhi anowedzera kunaka kune omelet nemafuta ayo ane hutano.

9) Kudya Omelet neOats

zvinhu

• 2 mazai
• 3 tablespoons ye oatmeal
• 1/2 tei girasi remukaka we skim
• 1/4 girazi reti ye grated cheese
• 1 teaspoon yehupfu hwekubika
• Munyu, mhiripiri, mhiripiri (optional)
• 1 tablespoons mafuta omuorivhi
• Greens (parsley, spring onion, nezvimwewo)
• Tomato uye cucumber zvimedu (yekushumira)

gadziriro

1. Dhonza mazai mundiro yekuvhenganisa uye wobva wawedzera oatmeal, mukaka, grated cheese, kubika hupfu, munyu, mhiripiri nhema uye optionally chili pepper. Sanganisa zvakanaka.
2. Pisa mafuta omuorivhi mupani. Dururirai musanganiswa wezai mupani uye muparadzire musanganiswa pamwe chete uchishandisa spatula.
3. Apo chikamu chepasi che omelet chinotanga kubika, wedzera magidhi. Peta hafu ye omelet kuvhara. Peta mune imwe hafu uye gadzira omelette yakavharwa zvachose.
4. Isa omelette yakabikwa pandiro yekushumira uye ushumire nematomatisi uye cucumber slices.

Oatmeal yekudya omelette inosanganisira yekusarudza miriwo, howa kana kuti unogona kuwedzera zvimwe zvinonhuwira. Iwe unogona zvakare kuidya nechimedu chechingwa chegorosi kana kuti yakaderera-mafuta yoghurt.

10)Kudya Omelet neZucchini

Kudya omelette ne zucchini, nhanga Ihwo hutano hwemangwanani sarudzo yakagadzirwa nekubatanidza mazai nemazai. Heino resipi yekudya omelet ne zucchini:

zvinhu

• 1 zucchini
• 2 mazai
• 1 supuni yemafuta omuorivhi
• 1/4 teaspoon munyu, mhiripiri yakasviba, chipfu
• Dill itsva kana parsley (zvichida)

gadziriro

1. Shamba uye gadzira zucchini uye udzimedze nekusvina kunze kwemvura yakawandisa.
2. Rova mazai mundiro.
3. Wedzera zucchini yakagadzirwa uye funganisa.
4. Wedzera mafuta omuorivhi, munyu, mhiripiri nhema uye sarudzo tsvuku tsvuku tsvuku uye sanganisa zvakare.
5. Pisa pani pamusoro pekupisa uye udururire musanganiswa we omelet mupani.
6. Bika, uchikurudzira dzimwe nguva, kusvikira chikamu chepasi che omelet chakabikwa.
7. Apo omelet yakabikwa, shandura iyo uchishandisa spatula uye gadzira rumwe rutivi.
8. Isa omelette yakabikwa mundiro uye ushumire nekusasa dill itsva kana parsley pamusoro.

Kudya omelet nezucchini inopa sarudzo inogutsa yemangwanani nezucchini pamwe nemazai, ayo ane hutano sosi yemapuroteni. Zucchini muriwo une fibrous uye unopa kunzwa kwekuzara nekuda kwefiber irimo. Pamusoro pezvo, sezvo iri miriwo yakaderera-calori, inogona kusarudzwa kana uchidya. Mafuta omuorivhi ane mafuta ane hutano uye anowedzera kunaka kwe omelet. Iwe unogona kuva nekudya kwekudya kwemangwanani kunovaka muviri nekushandira zucchini kudya omelet nechingwa chegorosi rose uye magidhi.

11)Kudya Omelette neSipinachi

Kudya omelette ine sipinashi isarudzo ine hutano uye inonaka. Heino resipi:

zvinhu

• 2 mazai
• 1 mukombe wakachekwa sipinachi
• 1/4 mukombe grated light white cheese
• hafu ye teaspoon yemunyu
• Half teaspoon yepiresi yakasviba
• 1 supuni yemafuta omuorivhi

gadziriro

1. Geza uye ucheke sipinashi.
2. Rova mazai mundiro.
3. Wedzera sipinashi yakagurwa, grated cheese, munyu uye mhiripiri mumazai akachekwa. Sanganisa zvakanaka.
4. Pisa mafuta omuorivhi mupani.
5. Dururirai musanganiswa wezai mupani.
6. Apo chikamu chepasi che omelet chinotanga kubika, nyatsochishandura ne spatula pasina kuvhara pasi.
7. Mirira kusvikira rumwe rutivi rwaibva.
8. Iwe unogona kushumira yakabikwa omelet inopisa.

Iyi sipinashi yekudya omelet yakapfuma muprotein uye fiber, inopa kunzwa kwekuzara uye inogona kuve ine hutano hwemangwanani kana yekudya sarudzo. 

12)Kudya Omelette neMbatatisi

Mbatata yekudya omelet isarudzo ine hutano inogona kusarudzwa kwekudya kwemangwanani. Heino mbatatisi yekudya omelette recipe:

zvinhu

• 2 mazai
• 1 pakati mbatatisi
• Half grated onion
• 1/4 teaspoon yemunyu
• 1/4 teaspoon yemhiripiri nhema
• Chipunu chimwe chemafuta emuorivhi ekuwedzera
• Parsley (zvichida)

gadziriro

1. Shamba mbatatisi woicheka kuita cubes. Zvadaro woiisa muhari yemvura yakarungwa yakafashaira wofashaidza. Kana mbatatisi ikava munyoro, dhonza mvura uye uichengete parutivi.
2. Pisa mafuta omuorivhi mupani. Wedzera grated onion uye soya kusvika yava pink.
3. Wedzera mbatatisi yakabikwa pani uye simbisa kuti udzise.
4. Rova mazai mundiro. Wedzera kune musanganiswa wembatatisi uye nguva nemunyu uye pepper.
5. Wedzera mukanyiwa wose mupani uye gadzira pasina kusveta kusvikira kumusoro kwekapfu kwaita chando zvishoma.
6. Rongedza pasi pe omelet, wozonyatsoishandura nendiro uye ubike kune rumwe rutivi.
7. Isa omelette yakabikwa mundiro uye ushumire nekuishongedza neparsley.

Kana uchida, iwe unogona kudya yako omelet yekudya nemagirini kana chingwa chezviyo. Kana uchida, iwe unogonawo kuwedzera grated cheese kana mimwe miriwo. 

13)Diet Omelet neLeek

Diet omelet ine leek ndiyo yakaderera-calorie yekudya sarudzo. Hezvino izvo zvinongedzo uye maitiro ekugadzira chikafu omelet nereki:

zvinhu

• 2 mazai
• 1 leek
• 1 mhiripiri
• 4-5 cherry tomate
• hafu ye teaspoon yemunyu
• Half teaspoon yepiresi yakasviba
• 1 tablespoons mafuta omuorivhi

gadziriro

1. Geza rizi woicheka kuita zvidimbu zvitete.
2. Cheka green pepper uye cherry tomate kuita zvidimbu zvidiki.
3. Rova mazai, wedzera munyu uye pepper.
4. Pisa mafuta omuorivhi mupani.
5. Nyore fry the leek yakachekwa, green pepper uye cherry tomate mupani.
6. Dururirai mazai akarohwa pamusoro pemiriwo yakakangwa.
7. Gadzira omelet nekukurudzira kusvikira mazai akabikwa zvishoma.
8. Iwe unogona kushumira yakabikwa omelet inopisa.

Iyi leek yekudya omelette inogona kuve yekudya kwemangwanani ine hutano kana yakareruka yekudya kwemanheru sarudzo. leek Miriwo yakaita semhiripiri negreen pepper inopa kunzwa kwekuguta nekuti yakapfuma mufiber. Mukuwedzera, sezvo mazai ari sosi yeprotein, anowedzera kunzwa kwekuguta. Inobatsira maitiro ekurasikirwa nehuremu nehuwandu hwayo hwekoriori. Zvisinei, sezvinoitwa nepurogiramu ipi zvayo yezvokudya, zvakakosha kubhadhara kune kudzora chikamu uye kudya kwakakwana.

14) Kudya Omelette neGreen Lentils

Diet omelette ine green lentils ndeye omelette yakagadzirwa negirini lentils, iyo ine hutano sosi yemapuroteni. Green lentils ine chikafu chakasiyana senge fiber, protein, iron, magnesium, zinc uye B mavhitaminzi. Iyi omelet inopa simba kwenguva yakareba nekuita kuti unzwe wakakwana uye inokubatsira kuderedza uremu. Heino chikafu cheomelette recipe negreen lentils:

zvinhu

• 1 kapu yegreen lentils
• 3 mazai
• 1 onion (yakagurwa zvakanaka)
• 1 green pepper (yakagadzirwa zvakanaka)
• Imwe tomato (yakatswa uye yakachekwa)
• 2 tablespoons mafuta omuorivhi
• Munyu, mhiripiri, mhiripiri (optional)

gadziriro

1. Geza mbambaira dzakasvibira nemvura yakawanda wofashaidza nekuwedzera mvura kuti dzivhare. Bika mbambaira kusvika dzapfava wobudisa mvura.
2. Wedzera mafuta omuorivhi pani uye kupisa. Wedzera hanyanisi yakagurwa zvakanaka uye fry kusvika yava pink.
3. Wedzera mhiripiri yakachekwa zvakanaka uye fry kwemaminetsi mashoma.
4. Wedzera akasvuura uye akachekwa tomate pane pani. Bika pamoto wakaderera kusvikira madomasi abudisa jisi.
5. Wedzera yakabikwa green lentils kune pani uye sanganisa. Bika kwemamwe maminetsi mashoma.
6. Rova mazai mundiro. Chidurura mupani wodzima chitofu. Ivhara omelet nechivharo chepoto uye rega ibike pasi pekupisa kwayo.
7. Shandura omelette uye gadzira rumwe rutivi.
8. Wedzera munyu, pepper uye paprika.
9. Shumira kupisa.

Iwe unogona kudya green lentil diet omelet kwemasikati kana kudya kwemanheru. Iwe unogona kuishandira negreen saladhi kana miriwo.

NADZWA KUDYA KWAKO!

Muchinyorwa chedu, takapa yakaderera-calori uye inogutsa yekudya omelette mabikirwo. Aya mabikirwo anopa sarudzo yakanakisa kune vanhu vanovavarira kudya zvine hutano. Zvose zvinonaka uye zvinovaka muviri, aya omelettes isarudzo huru kune ani zvake ari munzira yekuderedza uremu.