I-omelet (frittatu) echazwe kule iresiphi ingalungiswa kokubili isidlo sasekuseni nesasemini. Isithako esiyinhloko sesitsha ngamaqanda, ngakho-ke siqukethe amaprotheni amaningi, kuzoletha umuzwa wokugcoba isikhathi eside futhi uzolingana ngokuphelele etafuleni lakho le-carb ephansi.
Isici esihle sesitsha ukuthi ungasilungisa kanjani ngokushesha futhi izithako izithako. Isabelomali sakho naso ngeke sihlupheke: zonke izinto zilula ukuthenga, futhi azibizi.
Pheka ngobumnandi! Siyethemba ukujabulela ukudla.
Izithako
- IBroccoli, 0,45 kg .;
- U-anyanisi owenziwe amadayi, 40 gr .;
- 6 abamhlophe beqanda
- Iqanda eli-1
- I-Parmesan, i-30 gr .;
- Amafutha omnqumo, isipuni esingu-1;
- Usawoti kanye nopelepele.
Inani lezithako lisuselwa ku-2 servings. Ukulungiselela kokuqala kwezakhi kuthatha imizuzu eyi-10, isikhathi esiphelele sokupheka yimizuzu engama-35.
Inani lokudla
Inani lokudla okungenzeka lilinganiselwa ku-0,1 kg. umkhiqizo:
| Kcal | kj | Ama-carbohydrate | Amafutha | Ama-squirrels |
| 66 | 275 | 5,4 gr. | 2.9 gr. | 5.7 g |
Izinyathelo zokupheka
- Setha i-ovini ibe ngama-degree angama-175 (imodi yokudonsa). Hlambulula kahle i-broccoli ngaphansi kwamanzi abandayo, avumele amanzi ukuba akhanye. Ngommese obukhali, sinqume isiphunzi, uhlukanise ama-inflorescence. Ukulahla isiphunzi akudingekile: nakho kungadliwa.
- Ababhali beresiphi bavame ukulungiselela isiphunzi ngalendlela elandelayo: susa izingxenye ezomile, izingcezu ezisele zibe yizicucu ezincane.
- Thela amanzi epanini, usawoti, uthele ukushisa okuphakathi. Pheka i-broccoli cishe imizuzu emi-5.
- Faka i-anyanisi, uthathe ama-cubes, gazinga emafutheni omnqumo.
- Susa iklabishi epanini, ulihambise epanini ku-anyanisi. Fry, ovusayo ngezikhathi ezithile.
- Hlanganisa abamhlophe beqanda neqanda endishini ehlukile, engeza usawoti kanye nopelepele ukunambitha. Thela isisindo esikhona epanini, gazinga eminye imizuzu emi-3-5. Susa emlilweni ngaphambi kokuba amaqanda aqandiswe ngokuphelele.
- Dlulisa i-omelet esitsheni sokubhaka bese uyimboza ngoshizi. Faka kuhhavini imizuzu engama-20 kuze kuqhume ingqubu yegolide. Isifiso sokudla!
Umthombo: //lowcarbkompendium.com/italienisches-omelett-mit-brokkoli-low-carb-frittata-9768/
