Omelet (frittatu) e hlalositsoeng khekheng ena e ka lokisetsoa lijo tsa hoseng le tsa mots'eare. Motsoako o ka sehloohong oa sejana ke mahe, ka hona e na le protheine e ngata, e tla etsa hore u ikutloe u khotsofetse ka nako e telele 'me e tla lumellana hantle le tafoleng ea hau e tlase-carb.
Karolo e ntle ea sejana ke kamoo o ka phehang metsoako ka potlako le ka mokhoa o bonolo. Moralo oa hau oa lichelete le ona o ke ke oa utloa bohloko: likarolo tsohle li bonolo ho reka, ebile ha li theko e tlase.
Pheha ka thabo! Re ts'epa hore o tla natefeloa ke lijo tsena.
Lithako
- Broccoli, 0,45 kg .;
- Eieetsoe ka eiee, 40 gr .;
- 6 makhooa a lehe
- Lehe 1
- Parmesan, 30 gr .;
- Oli ea mohloaare, thispone e le 1;
- Letsoai le pepere.
Palo ea metsoako e thehiloe ho 2 servings. Ho itokisetsa likarolo esale pele ho nka metsotso e 10, nako e felletseng ea ho pheha ke metsotso e 35.
Boleng ba phepo e nepahetseng
Boleng ba phepo e nepahetseng ka kilo e le ngoe. sehlahisoa:
| Kcal | kj | Lik'habohaedreite | Mafura | Li-squirrel |
| 66 | 275 | 5,4 gr. | 2,9 gr. | 5.7 g |
Mehato ea ho pheha
- Beha ontong ho likhato tse 175 (mode convection). Hlatsoa broccoli ka botlalo ka tlas'a metsi a batang, lumella metsi hore a tsoe. Ka thipa e bohale, khaola kutu, u arole inflorescence. Ho lahla kutu ha ho hlokahale: e ka boela ea jeoa.
- Bangoli ba risepe ba tloaetse ho lokisa kutu ka tsela e latelang: tlosa likarolo tse omisitsoeng, tse sehiloeng ka likotoana tse nyane.
- Tšela metsi ka sopho, letsoai le belang ka mochesong o bohareng. Pheha broccoli ka metsotso e ka bang 5.
- Peel lieie, khaola ka li-cubes, Fry ka oli ea mohloaare.
- Tlosa k'habeche ka pane, e fetise ka pane ho ea onion. Fry, e hlohlelletsang nako le nako.
- Kopanya makhooa a lehe le lehe ka sekotlolo se arohaneng, eketsa letsoai le pepere ho latsoa. Tšela boima bo hlahang ka pane, fry bakeng sa metsotso e meng e 3-5. Tlosa mochesong pele mahe a hoamisoa ka botlalo.
- Fetolela omele ka sejana sa ho baka ebe u koahela ka chisi. Tšela ka ontong metsotso e 20 ho fihlela ho hlaha lerole la khauta. Ho thabela takatso ea lijo!
Mohloli: //lowcarbkompendium.com/italienisches-omelett-mit-brokkoli-low-carb-frittata-9768/
