IREsiphi ELIHLE NGEMPELA LE-OMELETTE:

• 1-2 wezipuni zamafutha kakhukhunathi, ibhotela, noma amafutha omnqumo*
• 2 amaqanda amakhulu, ashayiwe
• ingcosana kasawoti kanye nopelepele
• 2 wezipuni ushizi oshredded

IZIQONDISO:

Gaqa amaqanda endishini encane bese uwashaya ngemfologo aze axutshwe kahle.

Shisisa i-8-inch non stick skillet phezu kokushisa okuphansi okumaphakathi.

Ncibilikisa amafutha noma ibhotela epanini bese ulizungeza ukuze ugcobe phansi epanini.

Faka amaqanda epanini bese ufaka usawoti kanye nopelepele.

Nyakazisa amaqanda epanini njengoba eqala ukumisa. Ngithanda ukudonsa imiphetho yamaqanda ukuya phakathi nendawo epanini, ngivumele amaqanda axegayo achitheke.

Qhubeka kuze kube yilapho amaqanda akho esemile futhi unongqimba oluncane lweqanda elixegayo phezulu kwe-omelet.

Engeza ushizi engxenyeni eyodwa ye-omelet bese usonga i-omelet kuyona ngokwayo ukuze udale uhhafu wenyanga.

Slayida uphume epanini ujabulele.
*Ungalokothi usebenzise isifutho sokupheka esingagxili ezitsheni zakho ezinganamathi. Bazochitha amapani akho. Esikhundleni salokho, namathela ekubambeni kwebhotela noma uwoyela.

Izakhamzimba nge-omelet ngayinye: Amakhalori: 235; Ingqikithi Yamafutha: 18.1g; Amafutha Agcwele: 8.5g; I-cholesterol - 395mg; I-sodium 200g, i-Carbohydrate: 0g; I-Fibre yokudla: 0g; Ushukela: 0g; Amaprotheni: 15.5g