Ma u baahan tahay cunto karis ah? Halkan waxaa ah mid wanaagsan oo fudud oo aasaasi ah si aad u bilowdo. Isku day inaad sameyso buuggan sahlan oo fudud oo ah qasacad qudaar ah oo la isku qurxiyo oo la sameeyey khudaar badan, oo ay ku jiraan basbaaska casaan iyo jaalaha ah. Haddii aad jeceshahay omelets veggie, isku day inaad si fudud basal omelet khudradda laga sameeyey basasha, ukunta, basbaaska alaabta iyo taabashada budada toonka ah ee dhadhan dheeraad ah.
Ma waxaad jeceshahay inaad karisid cunnooyinka khudradda cunnida si dhakhso ah, cusub, quraac la'aan? Omelets waxay u sameeyaan fikrad quraac nadiif ah oo badan oo khudradeed ah oo loogu talagalay qof kasta oo aan cunin hilibka ama dib u goynaya hilibka cunidda, oo ay dhaqso u tahay oo ay fududahay in la sameeyo. Waa ikhtiyaar weyn oo ay u leeyihiin cunto cunno "macaan" !
Waxa aad u Baahantahay
- 1 tbsp. saliida saytuunka
- 4 ukumo (si fiican loo garaaco)
- 1 tbsp subagga (margarine)
- Salt iyo basbaas (dhadhan)
- 1 guduud ah (ama casaan cad oo huruud ah, yar yar)
- 1 basbaaska cagaaran (yar yar)
- Ikhtiyaari: 1/2 tsp. budada toon
- Ikhtiyaari: 1/2 basal (la jarjaray)
Sida loo sameeyo
- Marka hore, ukumahaaga yar yar ku garaac oo si fiican u garaac fargeeto. Dadka qaarkood waxay soo jeediyaan in ay ku daraan shaaha ama labo biyo ah oo ah caleemaha ciriiriga ah, inkastoo, dhammaan buunshaha buunshaha, tani ma aha ciriiriga cayayaanka.
- Dajinta saliidda la kariyo ee saliidda sayniska 3 ilaa 5 daqiiqo. Ku dar jajabka casaan ama huruud ah ama cagaaran oo jarjaran, oo isku kari ilaa daqiiqo ama labo ilaa iyo inta laga helayo basbaaska buunshaha.
- Ku dar basasha iyo basbaaska ukunta la garaaco oo si fiican isu dhig.
- Qeyb weyn oo aan ku dhegsanayn ama digsi qaboojiye, kululeeyaha subagga ama margarine. Saar qaboojiyaha sifiican, si aad u hubiso in subagku jilicsan yahay hoosta hoose ee digsiga. Next, ku shub isku dar ah ukunta iyo isaga kula saydhaa oo dhan dhuunta milix iyo basbaas iyo budada toon. Salmon badda ama cusbada cusbada iyo basbaaska madow ee dhulka hoostiisa ah ayaa ah had iyo jeer doorashada ugu fiican ee dhadhanka tayada ugu fiican.
- Iska ilaali digsigii sida omelet uu bilaabo inuu karsado si uu u oggolaado in qaybo aan qaangaar ahayn oo dhexda ku jira si ay u soo baxaan dhererka digsiga isla markaana si dhaqsi ah u karsado.
- U ogolow caleemaha khudraddaada inaad karisid ilaa inta hoose ee ukumuhu ay si fudud u buluugaan, ka dibna, adigoo isticmaalaya spatula caag ah, si tartiib ah u laab jilbahaaga kala badh oo u oggolow dhamaan in aad karisid daqiiqado yar.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 588 |
| Total Fat | 42 g |
| Fatuurad la ruxay | 10 g |
| Fat | 20 g |
| Kolestarool | 833 mg |
| Sodium | 720 mg |
| Carbohydrateska | 20 g |
| Fiber diirran | 6 g |
| Protein | 31 g |