Lijo tsa Omelet tsa Lijo - Li-calorie tse tlase tse 14 le li-Recipe tse khotsofatsang

Bakeng sa ba batlang ho theola boima ba 'mele, litlolo tsa omelette tsa lijo li fana ka khetho ea lijo tsa hoseng tse phetseng hantle le tse matlafatsang ntle le ho sekisetsa tatso ha u ntse u ja. protheineHoa khoneha ho pheha lijo tse nang le livithamine le liminerale tse ngata. Sehloohong sena, ho tla hlahisoa lintlha tse qaqileng mabapi le litlolo tsa omelet tsa lijo le tšebeliso e nepahetseng ea metsoako, hammoho le likhetho tse loketseng bakeng sa ba batlang ho theola boima ba 'mele le ba batlang ho ja hantle. Ka lebaka la litlolo tse khethiloeng ka hloko, u ka latsoa litatso tse fapaneng tsa letsatsi le leng le le leng la beke mme oa etsa hore lijo tsa hau li be monate. Ha re shebeng litlolo tsa omelette tse monate le tse nang le phepo tse tla u thusa ho eketsa tatso e fapaneng lijong tsa hau.

Lijo tsa Omelet Recipes

1) Omelette ea ho ja ka Cheese le Parsley

Omelet ena ea lijo e lokiselitsoeng ka chisi le parsley ke khetho e ntle ea lijo tsa hoseng le khetho e tlase ea khalori. Mona ke mokhoa oa ho ja omelette ea chisi le parsley:

thepa

• Mahe a 2
• 1 tablespoon ea curd chisi kapa chisi e tšoeu e bobebe
• Halofo ea khalase ea tee ea parsley e khaotsoeng
• Letsoai, pepere e ntšo (ho ikhethela)

Boiketsiso

1. Senya mahe ka sekotlolo ebe o whisk.
2. Eketsa chisi ea curd kapa chisi e tšoeu e bobebe ebe u kopanya.
3. Kenya parsley e khaotsoeng 'me u kopanye. U ka boela ua eketsa letsoai le pepere.
4. Tlosa oli e nyenyane ea Teflon 'me ue chese.
5. Tšela motsoako oa lehe ka paneng 'me u tlohele ho ata.
6. Emela ho fihlela karolo e ka tlase e pheha, ebe u e fetola ka spatula ebe u pheha ka lehlakoreng le leng.
7. U ka beha omelette e phehiloeng holim'a poleiti ea ho sebeletsa 'me ue arole ka lilae ho sebeletsa.

U ka e ja ka bohobe bo feletseng ba koro kapa meroho e le omelet ea lijo tse nang le chisi le parsley. Ka nako e tšoanang tee e tala Kapa u ka fana ka seno ka seno se se nang tsoekere.

2) Lijo tsa Omelette le Bacon

Omelette ea lijo e nang le bacon ke mofuta o tlase oa khalori ea omelette. Mona ke mokhoa oa ho ja omelette e nang le bacon:

thepa

• Mahe a 2
• Lilae tse 2 tsa bacon
• 1/2 onion
• 1/2 pepere e tala
• halofo ea tamati
• Letsoai le pepere

Boiketsiso

1. Khabeloa chop onion le tala pepere.
2. Beha bacon hanyenyane ka pane ea Teflon.
3. Tlosa bacon e halikiloeng ka pane ebe u e beha ka thōko.
4. Beha onion e khaotsoeng le pepere e tala ka pane e tšoanang.
5. Ha onion le pepere e tala li nolofala, eketsa tamati eo u e eboletseng 'me u e khaole ka li-cubes tse nyane ho pane ebe u pheha metsotso e seng mekae hape.
6. Eketsa letsoai le pepere.
7. Otla mahe, eketsa letsoai le pepere 'me u tšollele ka pane.
8. Ha botlaaseng ba omelette bo pheha, phutha mathōko ka spatula 'me u fafatse bacon e khethiloeng ka holimo.
9. Mena ka mahlakore ka bobeli a omelette 'me u tsoele pele ho pheha.
10. Beha omelette e phehiloeng ka ho feletseng holim'a sejana sa ho sebeletsa 'me u sebeletse ho chesa.

Omelet ea lijo tsa bacon eo u e lokisang ka risepe ena e ka jeoa e le lijo tsa hoseng tse nang le khalori e tlase kapa lijo tse bobebe. U ka boela ua e sebeletsa ka meroho ka lehlakore.

3) Omelette ea ho ja ka li-mushroom

Omelet ea lijo tse nang le li-mushroom ke khetho e monate le e phetseng hantle ea lijo. Recipe ea omelette ea lijo tsa li-mushroom ke ena:

thepa

• Mahe a 2
• Halofo ea kopi ea li-mushroom (e khaotsoeng)
• Half onion (e qhetsoeng)
• Pepere e tala e khaotsoeng
• 2 tablespoons lebese
• Letsoai le pepere
• Cheese e 'ngoe ea grated (ho ikhethela)
• Parsley e ncha (ho khabisa)

Boiketsiso

1. Kenya oli e nyenyane ka paneng ebe ue chesa.
2. Kenya onion le pepere e tala 'me u phehe ka mocheso o tlaase.
3. Kenya li-mushroom 'me u phehe ho fihlela li-mushroom li ntša metsi a tsona.
4. Otla mahe ka sekotlolo. Eketsa lebese, letsoai le pepere. Ho ea ka khetho, o ka eketsa chisi e grated.
5. Tšela motsoako oa lehe holim'a motsoako oa li-mushroom 'me u o hasane holim'a pan, ho etsa bonnete ba hore o ajoa ka ho lekana.
6. Hang ha karolo e ka tlase e phehiloe, fetola omelette ka spatula ebe u pheha ka lehlakoreng le leng.
7. Beha omelette ea li-mushroom e phehiloeng holim'a poleiti ea ho sebeletsa 'me u sebetse e chesa ka ho e khabisa ka parsley e ncha.

Omelet ea lijo tsa li-mushroom e ka khethoa bakeng sa lijo tsa hoseng kapa tse bobebe. E tla ba khetho ea ho tlatsa e nang le protheine e phahameng le boleng bo tlaase ba khalori. U ka e ja ka yogurt e se nang mafura kapa selae sa bohobe ba koro.

4) Omelette ea ho ja ka Green Eiee

Omelet ea lijo tse nang le eiee e tala ke khetho bakeng sa lijo tsa hoseng tse phetseng hantle kapa tse bobebe. Mona ke risepe ea omelet ea lijo tse nang le eiee e tala:

thepa

• Mahe a 2
• Halofo ea khalase ea tee ea grated light cheese
• 2 tablespoons chopped tala onion
• Letsoai, pepere e ntšo (ho ikhethela)
• 1 tablespoons ea oli ea mohloaare

Boiketsiso

1. Otla mahe ka sekotlolo. Eketsa chisi e grated le eiee e tala e khaotsoeng ho mahe. U ka e fafatsa ka letsoai le pepere.
2. Kenya oli ea mohloaare ka paneng 'me ue chese.
3. Tšela motsoako oa mahe ka pane ebe u pheha ka mocheso o mofuthu. Pheha, u hlohlelletsa ka linako tse ling, ho fihlela e le putsoa ea khauta.
4. Fetola omelet ka linako tse ling ho pheha mahlakoreng ka bobeli.
5. Sebeletsa omelette e chesang.

Omelet ea lijo e nang le eiee e tala ke khetho e nang le liprotheine tse ngata, fiber le divithamini, e etsa hore u ikutloe u khotše ebile e potlakisa metabolism ea hau. Hape ke risepe e loketseng bakeng sa ba jang lijo hobane likahare tsa eona tsa khalori li tlase.

5) Omelette ea ho ja ka meroho

Omelette ea lijo tse nang le meroho ke khetho ea lijo tsa hoseng tse phetseng hantle. Mona ke mokhoa oa ho etsa omelette ea lijo ka meroho:

thepa

• Mahe a 2
• Pelepele tse 1 tse tala
• 1 pepere e khubelu
• Eiee e le 'ngoe
• 1/2 khalase ea tee ea grated cheddar chisi
• letsoai
• Pepere e ntšo
• 1 tablespoon oli (ka ho khetheha oli ea mohloaare)

Boiketsiso

1. Khaola pepere e tala le e khubelu 'me u khaole onion hantle.
2. Kenya oli ho pan 'me u chese. Kenya pepere e khaotsoeng le onion ho pan. Fry hanyenyane.
3. Otla mahe ka sekotlolo. Eketsa letsoai, pepere e ntšo le grated cheddar chisi. Kopanya hantle.
4. Kenya motsoako ho pan 'me u hasane ka tsela e tšoanang.
5. E phehe joalo ka pancake. Bake ho fihlela bokatlase bo fetoha khauta.
6. Fetola omelette 'me u phehe ka bonolo ka lehlakoreng le leng.
7. Khaola 'me u sebeletse ho chesa.

U ka sebeletsa omelet ea lijo tsa meroho ka li-flakes tsa poone, bohobe ba koro kapa meroho e mecha. U ka boela ua eketsa meroho e fapaneng ka boikhethelo.

6) Lijo tsa Omelette le Peo ea Chia

peo ea chia Ke limatlafatsi tse bohlokoa bakeng sa lijo tse phetseng hantle, ka lebaka la fiber, protheine, omega-3 fatty acids le li-antioxidants tseo e nang le tsona. Chia seed omelet ke khetho e fanang ka maikutlo a ho tlala le ho thusa ka phepo e nepahetseng. Recipe ea omelet ea peo ea chia ke ena:

thepa

• Mahe a 2
• 2 tablespoons ea peo ea chia
• 1 tablespoon lebese kapa lebese la semela
• Letsoai le linoko (ho ikhethela)
• Meroho eo u e ratang (mohlala, pepere e khaotsoeng, tamati, spinach, joalo-joalo)

Boiketsiso

1. Kopanya peo ea chia le lebese 'me u e tlohele e lule metsotso e 10-15. Nakong ena, e tla etsa bonnete ba hore peo ea chia e fihla ho tsitsipano ea gel.
2. Otla mahe 'me u a kenye motsoako oa peo ea chia. U ka boela ua eketsa letsoai le linoko leha e le life tseo u li batlang. Ka boikhethelo, u ka boela ua khaola meroho 'me ua e eketsa ho motsoako.
3. Hlakola motsoako hantle 'me u phehe mahe ka pane e se nang oli kapa pane e sa tsitsang.
4. U ka pheha mahe ho fihlela a fihla boemong bo lakatsehang 'me a sebeletsa a chesa.

Recipe ena e ka ba khetho e phetseng hantle le e khotsofatsang bakeng sa lijo tsa hoseng, tsa mots'eare kapa tsa mantsiboea. Peo ea Chia e tla fana ka phepo e nepahetseng ka ho kopana le protheine le limatlafatsi tse ling tse ka har'a lehe.

7) Omelet ea ho ja ka onion

thepa

• Mahe a 2
• halofo ea onion
• Halofo ea teaspoon ea thyme
• letsoai
• Pepere e ntšo
• oli e 'ngoe ea mohloaare

Boiketsiso

1. Khaola onion hantle.
2. Chesa oli ea mohloaare ka pane ebe u eketsa eiee. Fry ho fihlela eiee e fetoha pinki.
3. Otla mahe ka sekotlolo. Eketsa letsoai, pepere e ntšo le thyme 'me u kopanye hantle.
4. Eketsa eiee e halikiloeng ho motsoako oa mahe 'me u kopanye hape.
5. Eketsa oli e 'ngoe ea mohloaare ho skillet kapa omelette pan le mocheso.
6. Tšela motsoako oa mahe ka pane ebe u pheha ka mocheso o mofuthu. Ha botlaaseng bo le sootho hanyenyane, fetola omelette ka lehlakoreng le leng kapa u e koahele 'me u phehe.
7. Ka mor'a hore omelette e phehiloe ka ho feletseng, e tlose setofong 'me u e khaole ka lilae ho sebeletsa.

Ka boikhethelo, u ka e sebeletsa ka meroho kapa bohobe bo feletseng ba koro.

8) Lijo tsa Omelette le Broccoli

thepa

• Mahe a 2
• Halofo ea kopi ea broccoli, e khaotsoe likotoana tse nyane
• Halofo ea teaspoon ea letsoai, pepere e ntšo le pepere ea chili
• 1 tablespoons ea oli ea mohloaare

Boiketsiso

1. Senya mahe ka sekotlolo ebe o whisk.
2. Kopanya broccoli e khaotsoeng ka letsoai, pepere e ntšo le pepere ea chili.
3. Kenya mahe a otliloeng 'me u kopanye.
4. Chesa khaba ea oli ea mohloaare 'me u tšollele motsoako ka pane.
5. Pheha ka mocheso o mofuthu ho fihlela o le putsoa ka khauta.
6. Flip 'me u phehe mahlakore ka bobeli a omelette.
7. Sebeletsa ho chesa.

Omelet ea lijo e nang le broccoli e ka ba lijo tsa hoseng tse phetseng hantle kapa lijo tsa mots'eare tse bobebe. broccoliLe hoja lehe le tšehetsa tsamaiso ea tšilo ea lijo ka lintho tse ngata tsa fiber, protheine ea lehe e thusa ho fana ka maikutlo a ho tlala. Oli ea mohloaare e eketsa tatso ho omelette ka mafura a eona a phetseng hantle.

9) Omelet ea ho ja ka Oats

thepa

• Mahe a 2
• 3 tablespoons ea oatmeal
• 1/2 senoelo sa tee ea lebese la skim
• 1/4 khalase ea tee ea grated chisi
• 1 teaspoon ea phofo ea ho baka
• Letsoai, pepere e ntšo, pepere e ntšo (ho ikhethela)
• 1 tablespoons ea oli ea mohloaare
• Meroho (parsley, eiee ea selemo, joalo-joalo)
• Lilae tsa tamati le likomkomere (bakeng sa ho sebeletsa)

Boiketsiso

1. Senya mahe ka sekotlolo se kopanyang 'me u kenye oatmeal, lebese, chisi e grated, phofo e bakang, letsoai, pepere e ntšo le pepere e khethiloeng. Kopanya hantle.
2. Chesa oli ea mohloaare ka pane. Tšela motsoako oa lehe ka pan 'me u jale motsoako ka tsela e tšoanang u sebelisa spatula.
3. Ha karolo e ka tlase ea omelette e qala ho pheha, eketsa meroho. Mena halofo ea omelet ho koala. Eketsa halofo e 'ngoe' me u phehe omelette e koahetsoeng ka ho feletseng.
4. Beha omelette e phehiloeng holim'a poleiti ea ho sebeletsa 'me u sebelise lilae tsa tamati le likomkomere.

Omelette ea lijo tsa oatmeal e kenyelletsa meroho ea boikhethelo, masheromo kapa o ka eketsa linoko tse ling. U ka e ja hape ka selae sa bohobe ba koro kapa yoghurt e mafura a tlase.

10) Omelet ea ho ja le Zucchini

Omelette ea lijo e nang le zucchini, mokopu Ke khetho ea lijo tsa hoseng tse phetseng hantle tse entsoeng ka ho kopanya mahe le mahe. Mona ke mokhoa oa ho ja omelet e nang le zucchini:

thepa

• 1 zucchini
• Mahe a 2
• 1 teaspoon ea oli ea mohloaare
• 1/4 teaspoon letsoai, pepere e ntšo, phofo ea chili
• Dill e ncha kapa parsley (ho ikhethela)

Boiketsiso

1. Hlatsoa 'me u hlatsoe li-zucchini' me u li tšolle ka ho penya metsi a mangata.
2. Otla mahe ka sekotlolo.
3. Eketsa zucchini e halikiloeng mme u kopanye.
4. Kenya oli ea mohloaare, letsoai, pepere e ntšo le li-flakes tse khubelu tsa pepere ebe u kopanya hape.
5. Chesa pan ka mocheso o mofuthu 'me u tšollele motsoako oa omelet ka pane.
6. Pheha, u hlohlelletsa ka linako tse ling, ho fihlela karolo e ka tlase ea omelet e pheha.
7. Ha omelette e phehiloe, e fetole ka spatula ebe u pheha ka lehlakoreng le leng.
8. Beha omelette e phehiloeng holim'a poleiti 'me u sebelise ka ho fafatsa dill e ncha kapa parsley holimo.

Omelette ea lijo e nang le zucchini e fana ka khetho e khotsofatsang ea lijo tsa hoseng ka zucchini hammoho le mahe, e leng mohloli o phetseng hantle oa protheine. Zucchini ke meroho e nang le fiber 'me e fana ka maikutlo a ho tlala ka lebaka la fiber e nang le eona. Ho feta moo, kaha ke meroho e nang le khalori e tlase, e ka khethoa ha u ja lijo. Oli ea mohloaare e na le mafura a phetseng hantle 'me e eketsa tatso ea omelet. U ka ja lijo tsa hoseng tse nang le phepo e ngata ka ho fana ka omelet ea lijo tsa zucchini ka bohobe ba koro le meroho.

11) Omelette ea ho ja ka Spinach

Omelette ea lijo tse nang le spinach ke khetho e phetseng hantle le e monate. Recipe ke ena:

thepa

• Mahe a 2
• 1 senoelo sa spinach se khaotsoe
• 1/4 senoelo sa grated e khanyang e tšoeu chisi
• halofo ea teaspoon ea letsoai
• Halofo ea teaspoon ea pepere e ntšo
• 1 teaspoon ea oli ea mohloaare

Boiketsiso

1. Hlatsoa 'me u khaole spinach.
2. Otla mahe ka sekotlolo.
3. Kenya spinach e khaotsoeng, chisi e grated, letsoai le pepere maheng a pholileng. Kopanya hantle.
4. Chesa oli ea mohloaare ka pane.
5. Tšela motsoako oa lehe ka pane.
6. Ha karolo e ka tlase ea omelette e qala ho pheha, e phete ka hloko ka spatula ntle le ho koahela tlase.
7. Emela ho fihlela lehlakore le leng le pheha.
8. U ka sebeletsa omelette e phehiloeng e chesa.

Omelet ena ea lijo tsa spinach e na le protheine le fiber e ngata, e fana ka maikutlo a ho tlala 'me e ka ba lijo tsa hoseng tse phetseng hantle kapa lijo. 

12) Omelette ea lijo le litapole

Omelet ea lijo tsa litapole ke khetho e phetseng hantle e ka khethoang bakeng sa lijo tsa hoseng. Recipe ea omelette ea lijo tsa litapole ke ena:

thepa

• Mahe a 2
• 1 litapole tse mahareng
• Half grated onion
• 1/4 teaspoon ea letsoai
• 1/4 teaspoon ea pepere e ntšo
• Khaba e le 'ngoe ea oli ea mohloaare e sa tsoakoang
• Parsley (ho ikhethela)

Boiketsiso

1. Ebola litapole 'me u li khaole ka li-cubes. Ebe u e kenya ka pitseng ea metsi a letsoai a belang ebe u pheha. Ha litapole li fetoha bonolo, tlosa metsi 'me u li boloke ka thōko.
2. Chesa oli ea mohloaare ka pane. Kenya onion e grated 'me u bosose ho fihlela e fetoha pinki.
3. Kenya litapole tse phehiloeng ho pan 'me u hlohlelletse ho li chesa.
4. Otla mahe ka sekotlolo. E kenye ka motsoako oa litapole 'me u eke ka letsoai le pepere.
5. Kenya hlama eohle ho pan 'me u phehe ntle le ho hlohlelletsa ho fihlela karolo e ka holimo ea hlama e le leqhoa hanyenyane.
6. Fokotsa tlase ea omelette, ebe u e fetola ka hloko ka poleiti ebe u pheha ka lehlakoreng le leng.
7. Beha omelette e phehiloeng ka poleiti 'me u e sebelise ka ho e khabisa ka parsley.

Haeba u lakatsa, u ka ja omelette ea lijo tsa hau ka meroho kapa bohobe bo feletseng ba lijo-thollo. Haeba o lakatsa, o ka eketsa chisi ea grated kapa meroho e meng. 

13) Omelet ea ho ja le Leek

Omelet ea lijo tse nang le leek ke khetho ea lijo tse nang le khalori e tlase. Mona ke metsoako le mokhoa oa ho etsa omelet ea lijo ka leek:

thepa

• Mahe a 2
• 1 leke
• Pelepele tse 1 tse tala
• 4-5 tamati ea ciliegia
• halofo ea teaspoon ea letsoai
• Halofo ea teaspoon ea pepere e ntšo
• 1 tablespoons ea oli ea mohloaare

Boiketsiso

1. Hlatsoa leek 'me u e khaole likotoana tse tšesaane.
2. Khaola pepere e tala le tamati ea ciliegia likotoana tse nyane.
3. Otla mahe, eketsa letsoai le pepere.
4. Chesa oli ea mohloaare ka pane.
5. Hanyenyane Fry leek e khaotsoeng, pepere e tala le tamati ea ciliegia ka pane.
6. Tšela mahe a otliloeng holim'a meroho e halikiloeng.
7. Etsa omelette ka ho hlohlelletsa ho fihlela mahe a phehiloe hanyenyane.
8. U ka sebeletsa omelette e phehiloeng e chesa.

Omelette ena ea lijo tsa leek e ka ba lijo tsa hoseng tse phetseng hantle kapa khetho e bobebe ea lijo tsa mantsiboea. leek Meroho e kang pepere le pepere e tala e fana ka maikutlo a ho tlala hobane e na le fiber e ngata. Ho phaella moo, kaha mahe ke mohloli oa protheine, a lelefatsa maikutlo a ho khora. E thusa ts'ebetso ea ho theola boima ba 'mele ka litaba tsa eona tse tlase tsa khalori. Leha ho le joalo, joaloka lenaneo leha e le lefe la lijo, ke habohlokoa ho ela hloko taolo ea likarolo le lijo tse leka-lekaneng.

14) Lijo tsa Omelette tse nang le Green Lentils

Omelette ea lijo e nang le lentile e tala ke omelette e lokiselitsoeng ka lentile e tala, e leng mohloli o phetseng hantle oa protheine. Li-lentile tse tala li na le limatlafatsi tse fapaneng tse kang fiber, protheine, tšepe, magnesium, zinki le livithamine tsa B. Omelet ena e u fa maikutlo a botlalo, e fana ka matla ka nako e telele mme e thusa ho theola boima ba 'mele. Mona ke recipe ea lijo tsa omelette e nang le lentile tse tala:

thepa

• 1 dikopi tse tala lentile
• Mahe a 3
• 1 onion (e hahiloeng hantle)
• 1 pepere e tala (e khaotsoeng hantle)
• Tamati e le 'ngoe (e qhibililoe ebile e khaotsoe)
• 2 tablespoons ea oli ea mohloaare
• Letsoai, pepere e ntšo, pepere e ntšo (ho ikhethela)

Boiketsiso

1. Hlatsoa li-lentile tse tala ka metsi a mangata 'me u li belise ka ho tšela metsi a lekaneng ho li koahela. Pheha lensisi ho fihlela e le bonolo 'me e ntša metsi.
2. Kenya oli ea mohloaare ho pan 'me u chese. Kenya onion e khaotsoeng hantle 'me u e hate ho fihlela e fetoha pinki.
3. Eketsa pepere e tala e khaotsoeng hantle 'me u e halike ka metsotso e seng mekae.
4. Eketsa tamati e peeled le e khaotsoeng ho pan. Pheha ka mocheso o tlase ho fihlela litamati li lokolla lero la tsona.
5. Kenya lentile tse tala tse phehiloeng ka paneng ebe u kopanya. Pheha metsotso e seng mekae hape.
6. Otla mahe ka sekotlolo. E tšela ka pan 'me u tima setofo. Koahela omelette ka sekoahelo sa pitsa 'me u e lumelle hore e phehe tlas'a mocheso oa eona.
7. Fetola omelette 'me u phehe ka lehlakoreng le leng.
8. Eketsa letsoai, pepere le paprika.
9. Sebeletsa ho chesa.

U ka ja omelet ea lijo tsa lentile tse tala bakeng sa lijo tsa mots'eare kapa tsa mantsiboea. U ka e sebeletsa ka salate e tala kapa meroho.

NATEFELOA KE LIJO TSA HAU!

Sehloohong sa rona, re fane ka li-recipe tsa omelette tse nang le khalori e tlase le tse khotsofatsang. Li-recipe tsena li fana ka khetho e ntle bakeng sa batho ba ikemiselitseng ho ja hantle. Ka bobeli li monate ebile li na le phepo e nepahetseng, li-omelette tsena ke khetho e ntle ho mang kapa mang ea ntseng a theola boima ba 'mele.