Haske mafi girke-girke omelet guda biyar tare da broccoli a cikin kwanon rufi

• broccoli - 200 g
• feta cuku (mara mai-mai) - 100 g,
• qwai - 3 inji mai kwakwalwa.,
• ja albasa - matsakaici turnip,
• yankakken Dill - 1 tsp.,
• Man zaitun (matsi mai sanyi) - 1 tbsp. l.,
• ƙasa baƙar fata barkono da gishiri don dandano da marmari.

1. Beat qwai da gishiri, barkono da Dill.
2. Yanke broccoli coarsely, albasa - finely. Toya a cikin man zaitun na mintina biyar tare da motsa jiki akai-akai.
3. Zuba ƙwanƙwan ƙwai a kan kayan lambu, saita matsakaici na matsakaici, tsayawa na 'yan mintina kaɗan.
4. Murkushe feta, yayyafa crumbs a ko'ina a kan omelet. Rufe kwanon rufi, rage zafi. Ka dafa na kimanin minti biyar.

Recipe 1: Broccoli Omelet

Omelet na gargajiya tare da broccoli a cikin kwanon rufi - karin kumallo mai lafiya da abinci mai gina jiki. Ya dace da yara da rasa nauyi, saboda yana da ƙananan abinci mai kalori mai yawa.

• kaza kwai - guda 5,
• 250 g broccoli
• madara mai sabo - 50 ml,
• karas-matsakaici da albasa,
• dafa mai don soya,
• gishiri, Basil.

1. Wanke albasa, karas da kabeji. Kwasfa albasa daga husk, a yanka a cikin ƙananan zobba na bakin ciki.
2. Kwasfa da karas, grate a kan m grater.
3. Mun karya kabeji da hannu (kowane inflorescence - cikin sassan 2-3).
4. A cikin kwanon soya, dumamar mai, sanya karas da albasarta a ciki, sauté.
5. Bayan minti 5-7, ana iya ƙara kabeji zuwa albasa da karas. Soya abinci har dafa shi.
6. Yanzu gishiri da kakar tare da Basil.
7. A cikin kwano daban, ku doke ƙwai, ku zuba a cikin madara (ɗan ɗan warmed) a gare su.
8. Zuba kayan lambu tare da cakuda madara-kwai.
9. Muna rufe kwanon rufi tare da murfi, rage wuta kuma soya omelet na minti 10. Lokacin yin soya, ruwa zai ƙafe kuma kwanon zai tashi.
10. Ku bauta wa tare da ƙyafe, ganye da salatin kayan lambu.

Recipe 2: Omelet tare da Broccoli da farin kabeji

Babu ƙarancin daɗi shine omelet tare da broccoli da farin kabeji. Haɗin kayan lambu - tushen kuzari mai mahimmanci na cikakken yini. Bari mu yi wannan abincin don karin kumallo!

• 4 kaji qwai
• madara - rabin gilashi,
• karas - 300 g
• tsintsiya - 300 g
• farin kabeji - 300 g,
• man kayan lambu - 20 g,
• gishiri
• barkono.

1. Kurkura cikin kabeji, raba shi cikin inflorescences.
2. Niƙa karas.
3. Zafafa man kayan lambu a cikin kwanon rufi, sanya kayan lambu a ciki kuma simmer har sai an dafa rabin.
4. Beat qwai tare da madara mai dumi, kara gishiri da barkono dandana.
5. Zuba ruwan magani tare da kayan lambu, murfin.
6. Toya a cikin zafin jiki na matsakaici har sai m (game da minti 10-15).

Recipe 3: omelet tare da broccoli da cuku

Ganyen kayan lambu, kamar kwai, yayi kyau tare da cuku. Idan wani ɓoyayyen ɗan cuku mai wuya ya ɓoye a cikin firiji, jin free don amfani da shi don karin kumallo.

• 2 qwai
• madara - kofuna waɗanda 0.5
• 3 broccoli inflores,
• 40 g cuku mai wuya
• man shanu su soya,
• gishiri da barkono ƙasa.

1. Tafasa ruwa a murhu, ƙara gishiri. Tsoma da kabeji inflorescences a cikin wani kwanon rufi da tafasa na 3 da minti. Cire kuma bar sanyi.
2. Beat qwai da madara. Saltara gishiri da barkono ƙasa.
3. Kara da cuku a kan m grater.
4. Lokacin da kayan lambu ya sanyaya, yanke shi cikin guda.
5. Narke man shanu a cikin kwanon rufi, zuba ƙwai tare da madara.
6. Da sauri sa kayan lambu a saman ƙwai da madara.
7. Bayan 'yan mintina kaɗan, lokacin da aka saita omelet, yayyafa shi da cuku mai grated.
8. Yanzu rufe komai tare da murfi kuma toya don minti 4-5.

Shawara! Soya omelet akan zafi matsakaici don kada ya ƙone.

Recipe 4: omelet tare da broccoli, ganye da tumatir

Girke-girke na omelet wanda kowa zai more!

• 3 qwai
• broccoli - 150 g
• 4 ceri tumatir ko 2 talakawa,
• 100 g cuku
• rabin gilashin madara,
• albasa - yanki daya,
• ganye
• man shanu domin soya,
• gishirin.

1. Tafasa broccoli, kamar yadda a cikin girke-girke na baya.
2. Muna tsabtace albasa, a yanka a cikin rabin zobba.
3. Narke man shanu a cikin kwanon rufi. Yada albasa da soya.
4. Sanya kabeji zuwa albasa sai a soya.
5. Beat madara tare da qwai, gishiri.
6. Zuba ruwan magani a cikin kwanon.
7. A ƙarshe, yada yankakken ganye da yankakken tumatir.
8. Yanzu ya kasance don yayyafa da grated cuku. Rufe kuma toya har dafa shi.
9. Cire abin da aka gama daga murhun sannan ya bar shi ya ɗan daɗe.

Shawara! Lokacin da kuka soya a man shanu, rage zafi zuwa ƙarami. Don haka samfuran ba su ƙone ba. Kuna iya ƙara dropsan saukad da na kayan lambu.

Recipe 5: Omelet tare da Broccoli da Chicken

A ƙarshe, bincika abinci mai gina jiki. Chicken - tushen furotin, yana tafiya da kyau tare da kwan da kayan lambu. Wannan tasa za'a iya shirya wa karin kumallo, abincin rana da abincin dare.

• 3-4 manyan bayanai,
• kaza fillet - 100 g,
• 3 qwai
• tafarnuwa - rabin albasa,
• kirim (mai abun ciki 15%) - 2 tbsp.,
• gishiri, barkono,
• man shanu
• man kayan lambu.

1. Tafasa kabeji har dafa shi a cikin ruwan zãfi.
2. Sara da tafarnuwa finely.
3. An yanka naman alade a kananan guda.
4. A cikin kwanon rufi, Mix man shanu da kayan lambu.
5. Sanya kaza a cikin kwanon rufi, gishiri, barkono, soya har sai fari.
6. Yanzu lokaci ya yi da za a ƙara kabeji da tafarnuwa.
7. Bari cakuda ya soyayye na mintina 1-2, yayin da ake doke ƙwai da cream.
8. Zuba ruwan magani a cikin kwanon rufi, matakin komai tare da spatula don a cika cikewar a ko'ina.
9. Soya har dafa shi.

Shawara! Yaya za a fahimta idan omelet ya shirya? Yakamata ya sake yin kasa-kasa. Duba shi tare da spatula na katako.

Yadda ake yin omelet mai dadi

Akwai dabaru da yawa da za su sa kwanonku ya fi kyau da kuma cin abinci:

1. Bayan kun tafasa kabeji, zubar da shi a cikin colander kuma ku zuba kan ruwan sanyi. Wannan dabarar za ta taimaka wajen kula da launi mai launin kore na kayan lambu.
2. Cook kawai tare da sabo qwai. Yadda za'a bincika shekarun kwan? Tsoma shi cikin ruwan gishiri. Ya kamata kwai ya mutu
3. Yadda za a zabi kabeji mai kyau broccoli: inflorescences suna da ƙafa mai yawa, an rufe buds cikin ƙarfi. Launi launin duhu ne. Idan kodan suna da tarar rawaya, kayan lambu sun cika yawa.
4. Babban mahimmanci shine ƙanshi na broccoli. Ya kamata ya kasance mai daɗi da sauƙi. Duhun duhu da ƙamshi mai cike da alama alama ce ta cewa samfurin ba sabo bane.

Broccoli omelette abinci ne mai sauƙin dafa abinci da babban zaɓi na karin kumallo. Cook tare da nishaɗi!

Mataki zuwa mataki girke-girke tare da hoto

Ajiye taimako: An kewaye ni da mutanen da suke kan hanyar cin abinci! Kuma duk waɗannan mutanen an wajabta su cinye kwalliya da fure kamar yadda ya yiwu! Ga dalilai daban-daban. Na riga na sami ra'ayi cewa waɗannan kusan manyan samfuran abinci ne masu yawa. Dukansu kalori-maras, abubuwan da ke kara kuzari masu guba a bitamin, suna kunna jijiyoyin jini, basa tada cholesterol kuma ana iya cire su cikin sauki. Haka kuma akwai contraindications - peptic ulcer, cuta na hanji da gout. Amma babu wani daga cikin dangin da yake da waɗannan duka, don haka yanzu dole ne in dafa launi ko broccoli kowace rana. Akwai lokaci da bege - zaku iya tinkiri tsawon lokaci kuma ku dafa wani abu mafi rikitarwa. To, a lokacin da babu daya kuma ba sauran, scrambled qwai da broccoli a cikin tanda - a ganina, mafi kyaun bayani. Koda za a iya shirya ta hanyoyi daban-daban, Ina so in nuna a nan, wataƙila, mafi sauƙi.

Karamin rubutu akan yawan qwai a cikin omelet. Tunda broccoli na da bakin ciki kuma ana zargin nau'in ciwon sukari na 2 a cikin masu cinye ni, Ina amfani da ƙarancin ƙwai kaɗan a cikin wannan girke-girke guda ɗaya kawai. Wannan shi ne cikakken m. A yadda aka saba, yana da kyau a ɗauki ɗaya da rabi zuwa biyu.

Dafa shi a cikin inflorescences na broccoli, dafa a cikin ruwa mai gishiri don minti 2-3 daga lokacin tafasa, cire ruwa gaba daya.

Preheat tanda zuwa zazzabi na 200 ° C ba tare da yaduwar iska ba.

Man shafawa nau'in zafin da zai iya jurewa da man shanu.

Mun sanya broccoli a cikin tsari. Idan baku so ta kasance ta fita daga omelet, yanke ko karya shi karami. Broccoli wanda aka rufe shi da qwai mai narkewa ya zama mai laushi, kamar an dafa shi, kuma mai ɗorawa, akasin haka, yana ɗaukar fasalin soyayyen. Na yi shi daban.

Idan muna yin omelet tare da rabo na 1 kwai a cikin madara 100 na 100, doke cakuda zuwa kumfa. Idan akwai ƙarin qwai, to kawai kuna buƙatar zuga ƙwai a cikin madara har sai an sami cakuda mai kama ɗaya. Salt dandana.

Muna zuba kwai da cakuda madara a cikin nau'i akan saman man shanu da broccoli, da sauri a cikin tanda kuma gasa omelet tare da broccoli a zazzabi na 200 C ba tare da yaduwa ba a matsakaicin matakin akalla minti 20. Minti 20 har yanzu kusan rabin omelet ne, amma akwai mutanen da suke son hakan. 30 kuma mafi yawa - wannan zai rigaya ya zama omeled mai gasa tare da launin ruwan kasa na zinare.

Idan ka adana omelet a cikin tanda ba tare da yaduwar iska a zazzabi na 200 C ba, to yana da matukar wahala ka rufe shi. I.e. ya juya cewa wannan girke-girke yana buƙatar hankalin mai dafa kawai a cikin minti 10 na farko - lokacin da kuka tafasa ruwa, yanke kabeji, da dai sauransu. Da zaran ya shiga tanda - yi, a kan kiwon lafiya, sauran abubuwa, babu wani abin da za a buɗe don dubawa a can.

Wannan shine yadda wannan omeletic yake kallon sashi. Komai yana da sauqi, mai daɗi da lafiya.

Yadda ake dafa omelet tare da broccoli da feta

1. Zafafa skillet, ƙara ɗan man zaitun, jefa mai yankakken broccoli, rufe murfi da dafa minti 3.

2. Hada qwai, feta cuku da dill a cikin kwano. Zuba ruwan magani a cikin kwanon rufi kuma dafa don minti 3, juya kuma dafa don wani mintina 2.

Ku bauta wa tare da maku yabo

Girke-girke mai sauri

Babu sharhi. Kuna iya zama na farko.

Don ƙara ra'ayi kana buƙatar yin rajista