John Myers
Okuqukethwe
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Izithako
i-omelet
- 2 Amaqanda e-araucana anamagobolondo aluhlaza, L, uhla lwamahhala
- 2 tbsp Cream amafutha angama-30%
- 2 tbsp I-paprika emnandi
- 2 tbsp Usawoti wolwandle ophuma egayweni
- 2 tbsp Upelepele omnyama ophuma esigayweni
- 2 tbsp Ama-chilli flakes amasha
- 15 g I-Pecorino, esanda kugaya kahle
- 2 tbsp Amafutha - ilanga + umnqumo wokuthosa
Ukugcwaliswa kwe-asparagus
- 0,5 L Amanzi abilayo
- 2 sishaye Ijusi lemon eliphilayo
- 0,5 i-tsp Salt
- 10 g Ibhotela
- 1 phina Sugar
- 150 g 5 amathiphu asparagus, eluhlaza, fresh
- 20 g Ibhotela lokuthosa i-asparagus
- 20 g Usawoti wolwandle ophuma egayweni
- 2 Iziqu ze-tarragon
ukuhlobisa
- 1 ucezu I-Ciabatta
Imiyalelo
Amaqanda anegobolondo eliluhlaza asuka enkukhu ye-araucana
- Izinkukhu ze-Araucana ziwuhlobo lwakudala lwenkukhu ongaziwa kahle umsuka wayo. Ngasekupheleni kwekhulu le-19, lezi zinkukhu zazihlala amaNdiya aseMelika (ama-Araucans). Amaqanda e-Araucana anegobolondo eliluhlaza/eliluhlaza ngombala. Kuyaye kuthiwe lawa maqanda anamagobolondo aluhlaza “awana-cholesterol”. Lokho kuyiqiniso ngokwengxenye. I-omelette nayo ingalungiswa ngendlela emnandi namaqanda ajwayelekile.
ukulungiselela
- Njengoba ngihlakaniphe kakhulu, ngahlukanisa izingcezu ezi-5 ze-asparagus eluhlaza ezaziphekwe zaqina ukuze zilunywe ngesikhathi sesidlo sasemini ngenkathi ngilungisa isobho le-asparagus. Uma kungenjalo, lungiselela i-asparagus cishe imizuzu eyi-10 ngokusho kohlu lwezithako. Geza i-tarragon, u-spin womile, ukha amaqabunga bese uwasika zibe izingcezu ezincane. Grate i-pecorina entsha kahle. Vula amaqanda endishini efanelekile, susa amatshe esichotho bese ushaya kahle ngezithako ngokulandelana onikeziwe. Preheat ihhavini ukuya ku-200 ° C.
ukulungiselela
- Faka i-Ciabatta kuhhavini oshisiwe bese ubhake cishe imizuzu eyi-10/15 ngokulandela imiyalelo esephaketheni. Shisisa ibhotela epanini elincane, sesha amathiphu e-asparagus phezu kokushisa okuphansi bese wengeza i-tarragon. Shisisa amafutha epanini ngokulinganisela, engeza ingxube yeqanda bese uthosa imizuzu embalwa kuze kube nsundu yegolide. Faka kafushane i-pan kuhhavini nge-ciabatta ukuze phezulu kwe-omette nakho kubekwe (kusacwebezela). Beka amathiphu we-asparagus phakathi kwe-omelet. Sebenzisa ibhulashi lasekhishini ukuxubha ucezu lwe-asparagus, i-omelette ne-ciabatta ngebhotela elishisayo le-tarragon, usonge i-omelette futhi ugcobe phezulu ngebhotela le-tarragon.
Ukukhonza
- Hlela i-omelette nocezu lwe-ciabatta ngokuhlobisa epuleti lesidlo sakusihlwa esishisiwe futhi ujabulele.
Nutrition
Ukusebenzela: 100gAma-calories: 63kcalAmakhabhohayidrethi: 3gAmaprotheni: 1gAmafutha: 5g
