Izithako

• 2 amaqanda
• 1/2 ikomityi exutyiweyo ihlumelo (moong, chickpeas, njl.)
• Itswele eli-1 elincinane, linqunyulwe kakuhle
• 1 itumato encinci, inqunyulwe
• 1-2 iitshilisi eziluhlaza, zinqunqwe kakuhle
• Ityuwa ukungcamla
• Ipepile emnyama ukungcamla
• Icephe eli-1 le-coriander entsha, inqunyulwe
• 1 icephe lamafutha okanye ibhotolo yokuqhotsa

Imiyalelo

1. Kwisitya sokuxuba, qhafaza amaqanda uze uwaphephule ade abethwe kakuhle.
2. Galela ihlumelo elixutywe, itswele elinqunqiweyo, itumato, itshilisi eluhlaza, ityuwa, ipepile emnyama, kunye namagqabi e-coriander emaqandeni. Xuba kakuhle de zonke izithako zidityaniswe.
3. Fudumeza i-oyile okanye ibhotolo kwipani yokuqhotsa engaqholiyo phezu kobushushu obuphakathi.
4. Galela umxube weqanda epanini, usasaze ngokulinganayo. Pheka malunga nemizuzu emi-3 ukuya kwe-4 okanye de kubekwe umzantsi kunye nomdaka wegolide.
Flip ngononophelo i-omelet usebenzisa i-spatula kwaye upheke elinye icala elinye i-2-3 imizuzu de ivuthwe ngokupheleleyo.
5. Nje ukuba iphekwe, dlulisela i-omelette kwisitya kwaye usike kwi-wedges. Khonza kushushu kunye nesosi oyikhethayo okanye i-chutney.

Amanqaku

Oku kuhluma i-omelet lukhetho lwesidlo sakusasa olusempilweni kwaye olutyebile kwiprotheyini enokulungiswa ngemizuzu nje eli-15. Ifanelekile kuye nabani na kuhambo lokwehla kobunzima okanye ojonge imibono yesidlo sakusasa esinesondlo.