I-omelette ene-broccoli: incazelo nezindlela zokupheka

I-omelette ene-broccoli iyi-dish enomsoco, enomsoco futhi elula kakhulu. Ngenxa yohlobo olukhethekile lweklabishi olufakwe ekubunjweni kwalo, umkhiqizo oqediwe ubizwa kakhulu. Yini ekhethekile ngakho futhi kufanele ulungele kanjani ukudla okunjalo?

I-omelette ku-pan yokuthosa

Noma yiluphi uchwepheshe wezocucuza uyazi ukuthi i-omelet ne-broccoli ilungiswe ngezindlela ezihlukahlukene. Kungadliwa, kuphekwe noma kumane kuthosiwe epanini lokuthosa. Lezi zizathu ezithile zibhekwa njengezithandwa kakhulu namuhla.

Uzodinga iqoqo lemikhiqizo elandelayo: amaqanda amahlanu aluhlaza - ama-kilo engama-quarter of broccoli, ama-gramu angu-50 ebisi olusha, i-ampu, i-1 isanqante, kanye ne-basil, usawoti namafutha wemifino.

Inqubo yokulungiselela iyenzeka ngezigaba eziningana:

1. Okokuqala, u-anyanisi, ehlutshiwe kusuka ehlathini, uthathe amasongo ayisigamu (noma i-quarters). Ama-karoti kufanele agwetshwe kahle. I-inflorescences ye-broccoli idinga ukugezwa futhi ivele iphulwe ngezandla.
2. Anyanisi kanye izaqathe kancane gazinga epanini elifudumele ukuthosa.
3. Emva kwemizuzu engu-5-7 engeza i-broccoli futhi uyivumele ukuthi iphekwe cishe kuze kuphekwe.
4. Engeza usawoti nge-basil bese uxuba kahle.
5. Esikhathini esitsheni esisodwa, shaya amaqanda ngobisi kuze kube bushelelezi, bese uthele ingxube elungiselelwe ngemifino elungiselelwe. Vala i-pan yokudoba.

Ngemuva kwemizuzu engu-10, i-omelet ye-broccoli izobe ilungele. Ngalesi sikhathi, uketshezi luzokhuphuka futhi ubukhulu buyophakama kancane. Ngaphambi kokukhonza, umkhiqizo ungafafazwa ngamakhambi noma wengeze ezinye imifino njengesaladi.

Ukudla okunempilo

I-Broccoli yaqala yaziwa emhlabeni kusukela ezinsukwini zaseRoma lasendulo. Kusukela ngaleso sikhathi, abantu baye bafunda okuningi ngezinto eziwusizo. Okuqukethwe kwamavithamini B, A, E kanye no-PP, kanye ne-beta-carotene, i-calcium, i-selenium, i-potassium ne-phosphorus yenza le mifino ibe ithuluzi eliyingqayizivele lokumisa umsebenzi wezinhlelo zezinzwa nezinhliziyo. Ngaphezu kwalokho, ososayensi bathi iklabishi engavamile iyakhipha ama-salts ezinsimbi ezisuka emzimbeni, kanjalo ivikeleke emisebeni eyingozi. Kuyaziwa ukuthi i-broccoli iqukethe ama-kilocalories angaphezu kuka-30. Lokhu kukuvumela ukuthi uyisebenzise njengesengezo sokudla okunomsoco ezitsha eziningi. Ukungafani kungabhekana namacala okungahambisani noma ukuphikisana okuhlukile okuzowasebenzisa.

Abanye abaqeqeshi bezempilo bayeluleka ukulungiselela i-omelet ne-broccoli njengekuseni kwasekuseni okugcwele noma isidlo sakusihlwa. Ukuze wenze lokhu, udinga: ama-50 amagremu ama-broccoli - ama-milliliters angu-20 obisi olunamafutha aphansi (1.5 amaphesenti), ama-gramu ama-5 webhotela, amaqanda ama-3 namaprotheni angu-1.

Ukulungiselela isidlo silula:

1. I-broccoli kufanele ihlanzwe bese ihlanziwe epanini lokuthosa nebhotela elifudumele. Ukuze uqinisekise ukuthi iklabishi ayibonakali eluhlaza, ungayibamba kuqala imizuzu engu-10 emanzini abilayo.
2. Amaqanda anamaprotheni ahlukana ngokweqile epulazini. Ukuze usebenze kuyoba okwanele ukuba ube ne-plug evamile.
3. Thela inqwaba epanini bese umboza ngesembozo.

Umkhiqizo oqedile, ngaphezu kokuqukethwe kwekhalori ephansi, iqukethe ama-gramu angu-5 kuphela we-carbohydrate. Leli qiniso kufanele libhekwe nalabo abazama ukuhlela ukudla okuwusizo nokulinganisela.

Indlela yokubhaka

Ukuzivocavoca kubonisa ukuthi akukho okumnandi okuncane yi-omelet ene-broccoli kuhhavini. Ngakho tshela labo okungenani abazama ukuyipheka.

Ukuze uthole isidlo esinjalo kwideskithophu, kufanele ube nalokhu: inhloko yonke yobukhulu obuphakathi - 200 amagremu ukhilimu omuncu, amaqanda ama-5, izipuni ezine zefulawa, i-pepper emhlabathini kanye nosawoti.

Inqubo kufanele iqhutshwe kancane kancane, ngesinyathelo ngesinyathelo:

1. Iklabishi yokuqala kufanele ihlukaniswe zibe yi-inflorescences ehlukene. Khona-ke kufanele abiliswe nge-addition of nosawoti, futhi ngemva kwalokho - amanzi asebandayo abanda futhi agqoke isidlo sokubhaka.
2. Esikhathini esitsheni esisodwa, uqoqe amaqanda, ufulawa, usawoti kanye nosawoti omuncu, bese ubashaya nge-blender engaphansi komhlaba ube yisisindo esibucayi.
3. Ngenhlanganisela, uthele iklabishi, engeza izinongo bese ufaka ifomu kuhhavini. Ngaphambi kokudinga ukufudumala kuze kufike ekushiseni kwama-degrees angu-190.

Ukulungela komkhiqizo kungabonakala ngokubonakalayo. Uma i-crust igxuma, futhi isisindo siyeka ukukhuphuka, isidlo singasuswa ngokuphephile futhi sibekwe eceleni kwamapuleti.

Izingxenye ezengeziwe

Kunezinketho eziningi ezizokusiza ufunde ukuthi ungalungisa kanjani i-omelet ne- broccoli ngendlela entsha . I-iresiphi yalesi sidlo ingahle ishintshwe kancane, isuse ubisi nge ukhilimu omuncu bese ungeze imifino eminye. Kuzoba yeholide langempela lokunambitha.

Ukuze ulungiselele, imikhiqizo embalwa kakhulu iyodingeka: okuncane okuncane kwe-broccoli inflorescences, amaqanda angu-6, usawoti, ama-gramu angu-30 ebhotela, ama-tablespoons amathathu ama-cream omuncu aphansi, ama-pepper emhlabathini, amaqabunga ayisishiyagalombili ama-spinach nemifino (i-dill, i-parsley, u-anyanisi eluhlaza).

Ukulandelana kwezinyathelo kungenakuguqulwa:

1. Fakela kahle imifino.
2. Endaweni ejulile yokuphuza amaqanda amathathu okuqala. Engeza u-ukhilimu omuncu bese ubeka kahle. Bese wengeza pepper, usawoti namaqanda asele. Ngemuva kokuphela kwesibhamu, kufanele kutholakale ubuningi obuhle kakhulu.
3. Manje udinga ukulungiselela iklabishi encane. Ukuze wenze lokhu, i-inflorescence kufanele ifakwe epanini lokuthosa ngamafutha ashubile, ikhava bese ushiya esimweni esinjalo ngokushisa okuphansi imizuzu emithathu.
4. Lapho futhi wabeka yonke imikhiqizo bese ulinda. Isisindo sizovuka kangcono uma i-lid ivaliwe.

I-Omelet ngenxa yamakhambi kanye nosawoti omuncu kuyinto encane kakhulu futhi enomsoco.

Ngosizo lwabadlali abaningi

Ukucabangela konke okushiwo ngenhla, kusobala ukuthi i-omelet ingalungiswa besebenzisa cishe noma yimiphi imishini ekhishini. Kodwa namuhla ubuchwepheshe obusha obuningi buvele. Kuvela ukuthi ungenza ngempela i-vitamine omelet enomnandi nge-broccoli enhlobonhlobo.

Kuzodingeka kuphela ukuthenga kusengaphambili: 200 amagremu ama-broccoli, ama-gramu angu-50 ebhotela, amaqanda amabili, amagremu angu-100 ama-peas aluhlaza okweqhwa, isigamu sesilazi sosawoti, usawoti, amafutha ommbila kanye ne-pepper.

Umsebenzi kumele wenziwe ngokucacile ngokusho kwamaphuzu:

1. Thela amanzi amancane ku-multivark, setha imodi ye "Varka" bese ulinda kuze kube ngamathumba.
2. Phonsa ezincane ze-broccoli bese ubamba khona lapho imizuzu emihlanu.
3. Etafuleni elihlukile, shaya amaqanda ngosawoti, ubengeze ubisi kubo ekugcineni.
4. Susa i-broccoli emanzini abilayo bese uyibeka ku-colander.
5. Beka ibhotela emanzini abilayo bese usetha imodi "Hot". Esikhathini ophumela fat emulsion gazinga kancane iklabishi cooled inflorescences.
6. Engeza i-peas.
7. Thela ingxube yeqanda bese ushiya ukudla kuphela kuze kube sekupheleni kokuthosa.

I-omelet esuka ku-multivark ngeke nje ibe mnandi, kodwa futhi iyasiza kakhulu.

Okukhethwa okudumile

Abantu abaningi bathanda ukwenza i-omelet ne-broccoli kanye noshizi. Akuyona nje into ehlwabusayo, kodwa ishesha futhi ishibhile kakhulu.

Kuzodingeka ukuba ube nemikhiqizo encane: isigamu sekomishi yama-inflorescences abilisiwe we-broccoli - isipuni sobisi, usawoti, ushukela we-3 we-ushizi ogayiwe, pepper, amafutha omifino amancane, kanye neqanda kanye namaprotheni amabili engeziwe.

Kulula kakhulu ukupheka isidlo esinjalo:

1. Okokuqala kudingeka ubilise iklabishi emanzini anosawoti. Bese uyithola bese uyisula.
2. Ngalesi sikhathi, shaya imikhiqizo yeqanda ngosawoti, ubisi kanye nopelepele.
3. Thela ubukhulu phezu kwe-pan yokukhathala futhi wenze umlilo ophansi.
4. Okuphezulu nge ushizi ogayiwe kanye nama-inflorescences we-broccoli.
5. Uma nje ingxube ibamba, futhi ushizi ugeleza, phinda ikhekhe ngesigamu.
6. Umkhiqizo olungele ukufakwa ngokushesha epulatifini, okumele iguqulwe kancane.

Konke lokhu ngeke kuthathe imizuzu engu-15. Isitsha sibonakala sinomusa futhi sinomnandi kakhulu. Kukhona amavithamini amaningi kuwo, okuzokwenza isidlo sasekuseni kungeyona nje esiphundu, kodwa futhi ewusizo.