Omelet me ka broccoli: ano a me kāu kiʻina hana o ka hoomakaukau anaʻai

Omelet me ka broccoli - ono, nutritious a me ka loa maʻalahi pa, oia no. Mahalo i ka kūikawāʻano o ka cabbage, a ua komo i loko o kona haku mele 'ana, i ka huina hoonui hope ua lilo increasingly mahalo. He aha kūikawā e pili ana ia, a pehea e hoomakaukau i kēia pa pono?

Omelette ma ka frying pa

Kekahi kahu ai ike i ka omelet me broccoli moʻa ma nāʻano likeʻole. Ua hiki ke ai:, pulehu paha wale fry i loko o ka pā. Ka hope koho no kekahi kumu, o keia la noʻonoʻo i ka loa mahaloia.

Oe Pono ke kēia Suite o nā huahana. 5 manga hua - he hapaha nā kilo o broccoli, 50 nā huna o hou ka waiū, onion, 1 carrot, a he wahi basil, paakai a me kaʻai i ka aila.

I ka imu kaʻina paa wahi i loko o kekahi mau kahua o ka hoʻonaʻauao.

1. Mua, onion, ihi, mai ke aa,ʻoki hapa-apo (a me ka wahi). Carrots mea maikaʻi e kua ma ka grater. Broccoli florets E e ua holoiʻia a me ka pololei, mai hemo mai i kou lima.
2. Onions a carrots fry i loko o ka iki frying pa.
3. Mahope o 5-7 minuke hoʻokomo i ka broccoli, a e ia fry a aneane moʻa.
4. Pākuʻi paakai a me ka basil, a hui pono.
5. Ma hoʻokaʻawale bola kuikui hua a me ka waiū a laumania, a laila, ninini i ka kūpono läÿau, hoʻomākaukauʻai. Pa wahī.

Ma hope o 10 minuke, broccoli omelet Ua makaukau. Iloko o keia manawa, i ka wai evaporates a he wahi ala i ke kaumaha. Mua ana, ka huina hoonui hiki ke kapipi iho la me ka laau palupalu a hui aku i ka Appetizers Otherʻai.

pono keia mau mea ai

Broccoli mua la ia mea a hiki i ke ao nei, mai nā lā mai o kahiko Roma. Mai laila, ua aoia hoi kanaka i ka puu e pili ana i kona pono waiwai. Ka maʻiʻo o ka wikamina B, A, E a me PP, e like me Hoʻokolohua-carotene, kalipuna, selenium, potasiuma a me ka phosphor i kēiaʻai kū hoʻokahi hoʻi no ka normalization o ka ko mākou hopohopo a me ka mea'ōnaehana mānowai koko nenoai. Eia hou, nā kānakaʻepekema i aku nei au i ka hana cabbage SafeSearch i ke kino o ka mea kaumaha ke hooheheeia ma mua i malama ia mai ka noho pilikia pāhawewe. Ua ua iʻike i broccoli he ole hou aku 30 calories. Ua apono 'kona hoʻohana like me ka'aiaola kumukanawai a me na mea he nui kona mau kīʻaha. hiki wale 'ia e hihia o kanaka intolerance paha contraindications.

Kekahi hola kumu i ka manao e kuke i omelet me broccoli me ka piha aina awakea a me kaʻaina awakea. No keia nele: 50 nā huna o ka broccoli - 20 ka pono o ka skim waiu (1.5 pakeneka), 5 gram o ka bata, 3, a me 1 Kepakailiula kumuʻiʻo.

E hoomakaukau i ke pa, oia no ka loa mea:

1. Broccoli, holoi iho la, a laila fry i loko o ka pā me ka wela ka bata. I ka cabbageʻikeʻia nā hua, e mea hiki ke mālama '-hoopaa 10 minuke i loko o nā kapuahi e ka wai.
2. Hua me ka kumuʻiʻo kaawale whisk i loko o ke pola. E hana Ua lawa kaʻike mau o io.
3. E ninini i ka nuipa i loko o ka pā, a hoʻouhi me ka poʻi.

Ka hoʻopauʻana o ke huahana, ma ka hou ana i kona haʻahaʻa calorie maʻiʻo, he wale 5 nā huna o carbohydrates. Keia mea, he, pono e lawe i loko, no ka poe e imi nei e hoʻolālā ai lākou i ka maikaʻi kēia, a 'O ke kaulikeʻai.

baking hana

Mea hōʻike,ʻaʻole emiʻono i loaa ia omelet me broccoli i loko o ka umu. No laila, e'ōlelo aku i ka poʻe i ho'āʻo i ka liʻiliʻi koke i ke kukeʻana ia.

No keia pa, oia no ma luna o kouʻoneki, oe Pono e loaʻa: he piha poo o ka meakino nui - 200 nā huna o ka huawaina holika, 5 hua, 4 tablespoons o ka palaoa, kekahi pahūpahū a me ka loa uuku ka paakai.

Ke kaʻina hana Pono e alakai i ka anu u ma ka anu u:

1. First kupu ma ka hopena Pono, e ke disassembled i loko o kanaka florets. A laila, e pono e i hoolapalapaia i ka paakai, a ma ia hope - ninini ma hau i ka wai, a kau ma luna o ke kāluaʻia pa.
2. Ma ka hookaawale ipu e ohi mai i ka hua, palaoa, ka paakai a me ka huawaina holika, laila whisk ia i kekahi, pola i ke ala apuupuu kāpili ma luna lima me.
3. Ke kūpono ukuhiia ninini i ka cabbage, hoʻokomo i na mea ala, a waiho iho i ke kino i loko o ka umu. Mua ia mai ia e enaena i 190 degere.

I ka manao o ka huina hoonui hiki ke nānā 'visually. I ka wā o ka pńpa browns a me ka nui o ka i pau ka moni, e piʻi, i ke pa, oia no hiki ke pakele wehe a hohola ma luna o ka LA pepa mau kiaha.

hou eiiiiiaiou

He nui nā koho i e kōkua e aʻo i ka hou aku e kuke i omelet me broccoli. Ka beauty o keia pa, oia no ke ia he wahi loli, ke kūapoʻana i ka waiu a me ka vinega holika ma ka pepa nui greenery. E kiʻi i ka maoli Ahaaina palala o kaʻaiʻana.

No kona makaukau, e hoopai auanei o kona kulana he wahi no nā huahana. One piha broccoli inflorescence - 6 hua, ka paakai, 30 g. O ka bata, 3 tablespoons haʻahaʻa-momona huawaina holika, lepo kekahi pahūpahū, a me ka spinach na lau 8 greens (dill, parsley, chives).

Ke kaʻina o nā hana hiki e kokoke kŰlń:

1. Finely kua ia greens.
2. Ma ka hohonu bola kuʻi 3 hua mua. Hoʻohui i ka vinega holika, a mālie whisk. A laila, hui kekahi pahūpahū, paakai a me ka hua o ka i koe. Ma hope o ka pauʻana o kēia hili e kiʻi lawa fluffy nuipa a.
3. Ano, e pono e hoomakaukau i wahi cabbage. E hana i kēia e pono e waiho i ka florets i loko o ka pā me ka wela o ka aila, uhi, a waiho i keia oihana ma haʻahaʻa wela i 3 mau minuke.
4. Aia no hoi waiho mai i ka koena o na huahana, a kali. Massa punohu maikaʻi ina ke poʻi ua paa.

Omelette manawa greens a me ka vinega holika huli mai loa opiopio a me ka flavorful.

me Multivarki

Ua haawiia i na luna, ka mea, ua ike e hiki ke hoomakaukau i omelette hoʻohanaʻaneʻane kekahi lumi kuke lako a pan. Akā, i kēia manawa, ua nui hou 'ana i kūpono. Ua huli mai ia oe ke hana i ka naniʻono wikamina omelet me ka broccoli multivarka.

Mau hea hana wale mua kūʻai: 200 nā huna o ka broccoli, 50 nā huna o ka bata 2 hua paha, 100 nā huna o ka paʻahau'ōmaʻomaʻo peas, ka hapalua o ka aniani o ka waiu, paakai, nō kaʻaila, a me ka iki kekahi pahūpahū.

Ka hana pono e hana maopopo kuhikuhi ma ka wahi:

1. E ninini i loko o multivarku wahi wai, i "Keiki" aaeei, a kali a ka mea maʻi hēhē.
2. E hoolei broccoli florets, a hoopaa ia ma laila no 5 minuke.
3. Ma ka hookaawale nani kuʻi hua me ka paʻakai, ohui ia ia ma ka hope o ka waiū.
4. Broccoli wehe mai nā kapuahi e ka wai a me ka wahi i loko o ka colander.
5. Ma nā kapuahi e ka wai, e waiho i ka bata, a hoonoho iho la "Hot"? Aaeei. Ma ka kūpono momona emulsion fry iki ho'ēmi florets cabbage.
6. Hoʻohui peas.
7. E ninini i ka hua manu hui a me ka haʻalele i ka ai wale a ka pauʻana o ka imu.

Omelette Multivarki mea ole wale ono, akā, i loa maikaʻi kēia.

A kaulana koho

Nui loa kanaka makemake e hana i omelet me broccoli, a me ka waiū. Ia mea,ʻaʻole wale ono, akā, i hoʻokēʻai a me ka loa nike.

Products Pono e loaʻa ka palena iki: i ka polstakana moa broccoli inflorescence - tablespoon waiu, paakai, 3 tablespoons o ka papa manamana, me ka waiū, peppers, kekahi nō hoʻi mea kāhinu, like hoʻi me hua a aiiieieoaeuii 2 kumuʻiʻo.

E hoomakaukau oukou i ke pa, oia no ka loa oluolu:

1. Mua, e pono e hoʻolapalapa i ka cabbage i loko o liu hou ai ka wai. A laila, kiʻi ia, a e omo.
2. I keia manawa, whisk hua huahana me ka paakai, kekahi pahūpahū a me ka waiu.
3. E ninini i ka nuipa i loko o ka hahana loa pā, a hana i ahi uuku.
4. Luna me ka papa manamana, me ka waiū a me ka broccoli florets.
5. Once ka läÿau, ua hoonoho paa, a me ka waiū, e hoʻomaka e kahe, pa i ka popo ma ka hapalua.
6. Ka hoʻopauʻana o ke huahana ua koke kau ma luna o ka pā, a i mua i pono e iki mahana.

A pau keia e he pono ole hou aku 15 minuke. Ke pa, oia no kona huli ana mai loa opiopio a me ka loa flavorful. He nui nā wikamina i e aina kakahiaka mea ole wale ono, akā, i maikaʻi kēia.