Omelet (frittatu) da aka bayyana a cikin wannan girke-girke za a iya shirya wa karin kumallo da abincin rana. Babban kayan abinci shine kwano, saboda haka yana dauke da furotin mai yawa, zai kawo jin daɗin satiety na dogon lokaci kuma zai dace daidai da teburin low-carb ɗinka.
Kyakkyawan fasalin tasa shine yadda sauri da sauƙi zaka iya shirya kayan abinci. Hakanan kasafin ku kuma bazai sha wahala ba: duk abubuwanda suke da sauki wajan siyar dasu, kuma basu da arha.
Cook tare da nishaɗi! Muna fatan kun ji dadin abincin.
Sinadaran
- Broccoli, 0.45 kg .;
- Albasarta mai daɗi, 40 gr .;
- 6 kwai fata
- Kwai 1
- Parmesan, 30 gr .;
- Man zaitun, 1 tablespoon;
- Gishiri da barkono.
Yawan sinadaran ya dogara da kayan abinci guda biyu. Shirye-shiryen farawa daga abubuwan da aka gyara suna ɗaukar minti 10, cikakken lokacin dafa abinci shine minti 35.
Darajar abinci mai gina jiki
Kimanin darajar abinci mai nauyin kilogram 0.1. samfurin:
| Kcal | kj | Carbohydrates | Fats | Maƙale |
| 66 | 275 | 5,4 gr. | 2.9 gr. | 5.7 g |
Matakan dafa abinci
- Saita tanda zuwa digiri 175 (yanayin convection). Kurkura broccoli sosai a ƙarƙashin ruwan sanyi, ba da damar ruwan magudana. Tare da wuka mai kaifi, yanke kututture, raba inflorescences. Jifa da kututture ba lallai ba ne: ana kuma iya ci.
- Mawallafan girke-girke yawanci suna shirya dunƙulen ta hanyar da ke tafe: cire sassan bushe, ragowar yanka a kananan ƙananan.
- Zuba ruwa a cikin miya, gishiri, saka matsakaici. Cook broccoli na kimanin minti 5.
- Kwasfa albasa, a yanka a cikin cubes, toya a cikin man zaitun.
- Cire kabeji daga cikin kwanon, canja shi zuwa kwanon ruwan zuwa albasa. Soya, yana motsawa lokaci-lokaci.
- Haɗa kwai da farin fata a cikin kwano daban, ƙara gishiri da barkono dandana. Zuba abin da ya haifar a cikin kwanon rufi, toya don wani mintuna 3-5. Cire daga wuta kafin qwai ya daskare.
- Canja wurin omelet a cikin burodin yin burodi kuma ya rufe tare da cuku. Sanya murhun a cikin tanda na mintina 20 har sai ɓawon zoben ya bayyana. Abin ci!
Source: //lowcarbkompendium.com/italienisches-omelett-mit-brokkoli-low-carb-frittata-9768/
