Ixesha lokulungiselela: i-25 mins Ixesha elipheleleyo: i-25 mins Ukukhonza: i-4 Isivuno: i-4 omelets Iprofayili yeSondlo: I-Low-Calorie ephantsi ye-Carbohydrate yeGluten-Free Vegetarian Nut-Free Soy-Free Bone Healthy AgingTsibela kwiiNqaku zeSondlo Izithako
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2 iikomityi imveliso yeqanda efrijiweyo okanye ekhenkcezisiweyo, enyibilikisiwe, okanye amaqanda ayi-8, abethwe kancinci
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⅛ icephe ipepile yomhlaba
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1 indebe i-arugula entsha ekrazukileyo okanye isipinatshi
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1 indebe imbewu, itumato enqunqiweyo
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½ indebe i-feta cheese encitshisiweyo encitshisiweyo (ii-ounces ezi-2)
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¼ indebe inqumle iminquma yeKalamata, yasikwa
Izalathiso
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Yomba i-8-intshi ye-nonstick skillet ngecala elivuthayo ngesitshizi sokupheka. Fudumeza i-skillet phezu kobushushu obuphakathi.
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Hlanganisa iqanda kunye nepepper kwisitya esiphakathi. Thela enye yesine yomxube weqanda kwi-skillet elungiselelwe. Ngokukhawuleza qalisa ukuvuselela amaqanda ngobumnene kodwa ngokuqhubekayo nge-spatula yokhuni okanye yeplastiki de umxube ufana namaqhekeza amancinci aphekiweyo ajikelezwe yiqanda elimanzi. Yeka ukukhuthaza. Pheka imizuzwana engama-30 ukuya kuma-60 ngaphezulu okanye de iqanda libekwe kodwa libengezela.
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Phalaza isahlulo sesine se-arugula, enye yesine yetamatato, enye yesine yeshizi, kunye neyesine yeminquma ngaphezu kwesiqingatha seqanda. Nge-spatula, phakamisa kwaye ugobe esinye isiqingatha seqanda phezu kokuzaliswa. Dlulisa i-omelet kwisitya sokukhonza. (Ukuba kuyimfuneko, sula i-skillet ngetawuli yephepha ecocekileyo kwaye unxibe ngesitshizi sokupheka phakathi kwe-omelets.) Phinda udibanise umxube weqanda oseleyo, i-arugula, i-tomato, itshizi kunye ne-olive ukwenza i-omelets ezintathu.
