MPHIRI WABWINO KWAMBIRI WA OMELETTE:

• 1-2 supuni ya tiyi ya kokonati mafuta, batala, kapena mafuta a azitona*
• 2 mazira akulu, omenyedwa
• mchere ndi tsabola
• Masupuni 2 a tchizi (shredded cheese)

MALANGIZO:

Khalani mazira mu mbale yaing'ono ndikumenya ndi mphanda mpaka mutasakaniza bwino.

Kutenthetsani poto wa inchi 8 wosamata pa kutentha pang'ono.

Sungunulani mafuta kapena batala mu poto ndikuzungulira kuti muvale pansi pa poto.

Onjezani mazira mu poto ndikuwonjezera mchere ndi tsabola.

Sungani mazira mozungulira poto pamene akuyamba kuyimika. Ndimakonda kukokera m'mphepete mwa mazirawo chapakati pa chiwaya, kuti mazira otayirira atayike.

Pitirizani mpaka mazira anu atakhazikika ndipo mutakhala ndi dzira lopyapyala pamwamba pa omelet.

Onjezani tchizi ku theka la omelet ndi pindani omeletiyo payokha kuti mupange theka la mwezi.

Tulutsani mu poto kuti musangalale.
*Musagwiritse ntchito kupopera kopanda ndodo mumiphika yanu yopanda ndodo. Adzawononga mapoto anu. M'malo mwake, pitirizani kuphatikizira batala kapena mafuta.

Zakudya pa omelet: Zopatsa mphamvu: 235; Mafuta Onse: 18.1g; Mafuta Odzaza: 8.5g; Cholesterol - 395 mg; Sodium 200g, Carbohydrate: 0g; Zakudya Zakudya: 0g; shuga: 0 g; Mapuloteni: 15.5g