Iresiphi Yesidlo Sasekuseni Seqanda Elinempilo Ezokwengeza Amaprotheni Ekuseni Kwakho

-Delile

• Ukuqunjelwa Kweqanda LaseMexico
• Inkukhu namaHhashi amazambane anamaqanda athosiwe
• 1-Umzuzu Amaqanda
• Amaqanda abotshiwe
• IHuevos Rancheros
• Amaqanda Amanzi
• I-Sunny Side-Up
• UFrittata Italiana
• I-Sliced ​​Egg ne-Tomato Sandwich ene-Pesto Mayonnaise
• Isangweji lamaqanda
• I-Egg-White Muffin Meltin
• Buyekeza kwe-

Ucebile ngamaphrotheni (cishe u-6 amagremu lilinye) kepha amakhalori aphansi, amaqanda ayisiqalo esihlakaniphile sosuku lwakho. Futhi njengoba zisebenza izinto eziningi kangaka, ungathola ubuciko futhi ubashaye ngemibono eyishumi nambili ehlukene yokudla kwasekuseni enempilo, kufaka phakathi ama-scrambles amnandi, ama-burritos wokubamba, nokuningi.

Ngakho-ke thatha ibhokisi bese ulungiselela ukwenza ekuseni kwakho kube mnandi ngokwengeziwe ngezinye zokupheka zeqanda zasekuseni ezinempilo.

Ukuqunjelwa Kweqanda LaseMexico

Thatha ugqozi oluseningizimu yomngcele waleli bhulakufesi leqanda elinempilo eliza ne-fiber-rich rich evela kubhontshisi.

Izithako

• Amaqanda ama-2
• 1/4 indebe ubhontshisi omnyama osethinini
• 1 ounce cheddar ushizi
• 2 wezipuni salsa

Imiyalo

1. Ama-scramble amaqanda ama-2 nge-1/4 inkomishi ubhontshisi omnyama osemathinini (ahlanziwe futhi akhanywa) kanye no-1 ounce ushizi we-cheddar onamafutha ancishisiwe.
2. Phezulu nge-2 wezipuni we-salsa, noma ukunambitha.

Inkukhu namaHhashi amazambane anamaqanda athosiwe

Kusheshise! Lesi sidlo sasekuseni seqanda esiphundu kodwa esinempilo sizosebenzisa inkukhu yakho esele kusukela kusihlwa sangayizolo.

Izithako

• 2 wezipuni amafutha omnqumo virgin
• 2 anyanisi omncane, oqoshiwe
• 1/4 isipuni i-rosemary eyomile
• Amazambane ama-2 aphakathi nendawo, ahlutshiwe asikwa aba ama-cubes amancane
• 1/3 indebe yamanzi
• 1 inkomishi eqoshiwe yenkukhu izingcezu
• Isipuni esingu-1 sebhotela ongenawo usawoti
• 4 amaqanda
• 1/2 isipuni sikasawoti
• 1/2 ithisipuni pepper emhlabathini

Imiyalo

1. Esitokisini esikhulu, fudumeza isipuni samafutha wesipuni esingu-1 phezu kokushisa okuphakathi nendawo.
2. Saute u-anyanisi uze uthambe, cishe imizuzu emihlanu. Engeza i-rosemary bese upheka iminithi elingu-1 ngaphezulu.
3. Engeza amazambane kanye ne-1/3 yamanzi indebe; ukunciphisa ukushisa kube phansi bese upheka, umbozwe, kuze kube yithenda, cishe imizuzu eyi-10.
4. Engeza uwoyela wesipuni 1 osele, inkukhu, kanye ne-1/4 isipuni ngosawoti kanye nopelepele ngamunye esikhwameni. Pheka, ujike ngezikhathi ezithile ukuvumela i-hashi ukuba ibe nsundu kahle, kuze kube segolide elimnyama kakhulu yonke indawo, cishe imizuzu eyi-10. Dlulisela epuletini.
5. Sishisa ibhotela esikhwameni.
6. Qhekeza amaqanda epanini nasesikhathini ngosawoti osele nopelepele. Sebenzisa i-spatula ukumisa ngobumnene futhi uphakamise imiphetho yeqanda.
7. Pheka kuze kube semaphethelweni ansundu nezikhungo zamaqanda zisethwe kahle, cishe imizuzu emihlanu. Khonza phezu kwe-hashi.

1-Umzuzu Amaqanda

Indlela eshesha kakhulu yokupheka ukudla kwasekuseni kweqanda elinempilo kulula ukusebenzisa i-microwave yakho. (Uma uphakela isixuku, yenza amaqanda ayishumi nambili abilisiwe ngesikhathi esisodwa nale muffin pan Hack.)

Izithako

• 1 iqanda
• ubisi (noma enye indlela yobisi)
• amakhambi nezinongo, ukunambitha

Imiyalo

1. Shaya iqanda eliluhlaza ngobisi, uthele emgodini ophephe ngemicrowave, nokushisa imizuzwana engama-60.
2. Isizini ngamakhambi noma izinongo, uma uthanda.

Amaqanda abotshiwe

Iqanda eligonwe ngokuphelele lenza ukuhlobisa okumnandi ocezwini lwesinkwa sokwenza okusanhlamvu okusanhlamvu okuphelele — okufakwe ukwatapheya, inatch. Futhi njengoba iphekwe emanzini, ukuzingela ngokungekho emthethweni kuyindlela yokudla kwasekuseni enempilo kakhulu. Qiniseka ukuthi usebenzisa iqanda elisha ngoba amaqanda amasha abamba ukwakheka kwawo kangcono. (Hlanganisa ukudla kwakho ekuseni ngalezi zokupheka zasekuseni ezingenamaqanda, ezinamaprotheni aphezulu.)

Izithako

• 1 iqanda
• 1 isipuni uviniga

Imiyalo

1. Qhekeza iqanda esitsheni. Letha ipani lamanzi eliphakathi nendawo ukubilisa; ukunciphisa ukushisa kube phansi. Faka isipuni seviniga, bese ugovuza amanzi ukuze wenze i-vortex.
2. Thela iqanda enkabeni ye-vortex bese upheka imizuzu emithathu, noma kuze kube yilapho isikhuphasha sifinyelela ekunikeleni kwakho okufisayo.

IHuevos Rancheros

Lesi sasekuseni seqanda esinempilo siletha ukushisa. Uma ukhetha upelepele wakho kakhulu ohlangothini oluthambile, susa imbewu nezimbambo ku-jalapeno yakho. (Enye inketho yeqanda eyingqayizivele: I-Yeralma Yumurta, ukudla okudumile komgwaqo wasePheresiya.)

Izithako

• Isifutho sokungami
• 2 wezipuni amafutha e-canola, ahlukaniswe
• 1 inkomishi anyanisi oqoshiwe
• Ama-clove ayi-2 egayiwe
• I-1 jalapeno pepper, egayiwe
• 1 pepper eluhlaza, oqoshiwe
• I-14.5-ounce ingadonsa utamatisi
• 2 amathisipuni uviniga wewayini elibomvu
• I-1 15-ounce ingaba ubhontshisi wezinso obomvu, ukhanywe futhi uhlanjululwe
• 1/2 ithisipuni i-cumin yomhlabathi
• Amaqanda ama-4 amakhulu
• 1/4 ithisipuni kasawoti
• 4 ama-corn tortillas
• 1/2 inkomishi cheddar ushizi shredded

Imiyalo

1. Hlangisa i-broiler. Gcoba ishidi lokubhaka nge-nonstick spray.
2. Sishisa isipuni esingu-1 samafutha ku-skillet esikhulu esinganqamuki ngaphezu kokushisa okuphakathi naphakathi; engeza u-anyanisi, i-garlic, i-jalapeno, ne-bell pepper; pheka imizuzu emi-5. Faka utamatisi, uviniga, ubhontshisi nekhumini; pheka, ugovuze ngezikhathi ezithile, imizuzu emi-5 kuya kwemi-6.
3. Esikhwameni esinganqamuki, gcoba amaqanda ngesipuni esingu-1 samanzi nosawoti.
4. Beka ama-tortilla ebhodini lokubhaka, gcoba izinhlangothi zombili ngamafutha asele, futhi ubeke ngaphansi kwe-broiler kuze kube nsundu kancane.
5. Susa kuhhavini bese uflip. Phezulu ngenhlanganisela yetamatisi namaqanda; ufafaze noshizi.
6. Beka ngaphansi kwe-broiler kuze kube yilapho ushizi uncibilika; khonza ngokushesha.

Amaqanda Amanzi

Amaqanda ashisayo yi-cinch uma ufuna i-calorie ephansi, umqondo wasekuseni weqanda elinempilo (futhi kulula kakhulu ukuwahlanza kunokukhuhla i-yolk eyomile epanini lokuthosa). Futhi, imiphumela i-super-silky.

Izithako

• 2-3 amaqanda
• 1 inkomishi yenkukhu ephansi ye-sodium (uyazikhethela)

Imiyalo

1. Gcwalisa ibhodwe le-steamer ngokunamathiselwe kwe-steamer ngamanzi. Letha kumathumba.
2. Ngenkathi amanzi eza ngamathumba, xuba amaqanda kanye namanzi noma umhluzi wenkukhu one-sodium ephansi. Faka ingxube esitsheni esikhulu noma ezinkomishini ngazinye. Nciphisa ukushisa kuze kubile, bese ubeka indishi noma izinkomishi kumshini oshisayo. Vala bese upheka imizuzu eyi-12, noma kuze kube yilapho amaqanda efinyelela ukunikela okufisayo.

I-Sunny Side-Up

Iqanda elimnandi elinelanga elishisayo lithatha imizuzu embalwa nje ukupheka. Ngenkathi ukuyo, nquma amazambane nemifino ukuze uphonsa epanini bese ushaya i-wok stir-fry ukuze uhambisane nesidlo sasekuseni seqanda esinempilo.

Izithako

• Amaqanda 1-5
• Ukupheka okungapheli noma ukuphehla uwoyela

Imiyalo

1. Fafaza i-skillet nge-nonstick spray noma wengeze amafutha.
2. Letha i-skillet emlilweni ophakathi, uqhekeze iqanda esikhwameni, bese upheka kuze kubekwe abamhlophe, cishe imizuzu emithathu.

UFrittata Italiana

Khetha i-adventure yakho ngalesi sidlo sasekuseni seqanda esinempilo. Khetha amaqanda aphelele noma abamhlophe nje. Ngemuva kwalokho, ukubenza babe ukhilimu njengoba ubhaka, gxuma i-yogurt yamaGrikhi noma ushizi kakhilimu.

Izithako

• Izinkomishi eziyi-1/2 amaqanda abamhlophe (noma amaqanda aphelele ayisithupha, nakhu okunye kulawo maqanda)
• 1/4 inkomishi ukhilimu ushizi, ithambile (noma plain Greek yogurt)
• 1 inkomishi eqoshwe kahle utamatisi omiswe elangeni
• 4 ishiya i-basil entsha, eqoshiwe
• Izingcezu ezi-4 zesinkwa sikakolweni ophelele, othosiwe
• Usawoti kanye nepelepele elimnyama eliqhekekile ukunambitha
• Ukupheka amafutha spray

Imiyalo

1. Hlanganisa amaqanda, ushizi kakhilimu (noma iyogathi), usawoti kanye nopelepele.
2. Futha i-skillet esinganqandi ngokupheka okupheka bese ushisa i-skillet. Faka ingxube emhlophe yeqanda bese upheka kuze kube yilapho iqala ukusetha.
3. Masinyane engeza utamatisi omiswe ilanga namaqabunga e-basil. Vala bese upheka cishe imizuzu emibili noma kuze kube yilapho amaqanda esethwe ngokuphelele.
4. Ukukhonza: Slayida i-frittata ebhodini lokusika bese usika ama-wedge amane. Khonza ama-wedge amabili kanye nezilayi ezimbili ze-toast kupuleti ngalinye. Gcoba nge-pepper kanye ne-basil eyengeziwe entsha.

I-Sliced ​​Egg ne-Tomato Sandwich ene-Pesto Mayonnaise

Ukuze uthole isidlo sasekuseni seqanda esinempilo ungashwabadela etafuleni lakho, uphathe izithako zalesi sandwich ngamunye futhi uzihlanganise lapho ufika ehhovisi.

Izithako

• Isipuni esingu-1 imayonnaise
• 1 1/2 amathisipuni basil pesto
• 2 izingcezu zesinkwa sikakolweni ophelele
• 1 iqanda elibilisiwe, lisikiwe kancane
• 1 utamatisi omncane, okhonjiwe futhi osikiwe kancane
• Usawoti omuncu noma omuncu nopelepele omnyama omusha

Imiyalo

1. Esikhathini esincane, hlanganisa imayonnaise ne-pesto. Isizini ngosawoti kanye nopelepele ukunambitha.
2. Spread ingxube kucezu lwesinkwa esisodwa; amboze ngeqanda, utamatisi, nesinkwa esisele.

Isangweji lamaqanda

I-BLT yinhle, kepha uyazi yini okungcono kakhulu? I-BET (ubhekeni, iqanda, utamatisi). Yeqa ukuhamba ngemoto bese uzama lokhu kwasekuseni kweqanda okwenziwe ekhaya, okunempilo esikhundleni salokho. (Okuhlobene: Amaresiphi angu-11 Engeziwe Anempilo Kwasekuseni Amasemishi)

Izithako

• Izipuni ezimbili ze-turkey bacon (noma i-bacon esekelwe esitshalweni)
• 1 1/4 izinkomishi amaqanda abamhlophe (noma amaqanda aphelele ayi-6)
• Izingcezu ezi-4 zesinkwa sikakolweni ophelele, othosiwe
• 1/2 inkomishi cheddar ushizi shredded
• 1 1/4 izinkomishi ezisikiwe, utamatisi weplamu onembewu
• Usawoti kanye nepelepele elimnyama eliqhekekile ukunambitha
• Ukupheka amafutha spray

Imiyalo

1. I-microwave imichilo ye-bacon imizuzu engu-3 noma kuze kube mnandi. Beka eceleni.
2. Hlanganisa amaqanda amhlophe, usawoti kanye nopelepele. Gqoka i-skillet enganqamuki ngokupheka okupheka bese ushisa i-skillet. Faka ingxube emhlophe yeqanda. Pheka uphinde uvuselele cishe imizuzu engu-1/2 noma kuze kusethwe abamhlophe beqanda.
3. Ukukhonza: Faka amaqanda ku-toast. Phezulu ngoshizi, ubhekeni we-turkey, notamatisi oqoshiwe.

I-Egg-White Muffin Meltin

Sonke simayelana naleso sikhuphasha, kodwa uma ufuna ukwandisa amaprotheni ekudleni kwakho kwasekuseni kweqanda elinempilo, zama inketho emhlophe njengale sandwich.

Izithako

• 3 amaqanda amhlophe
• I-muffin yesiNgisi yezinhlamvu eziphelele
• 1/2 indebe yesipinashi
• 1 ucezu we-cheddar ushizi
• 1 ucezu utamatisi

Imiyalo

1. I-Scramble 3 amaqanda amhlophe.
2. Vala uhhafu we-muffin we-English-okusanhlamvu okuphelele nge-1/2 yenkomishi yesipinashi kanti enye uhhafu ngo-1 ucezu ushizi we-cheddar; ubhontshisi kuze kube yilapho ushizi uncibilika.
3. Faka amaqanda notamatisi ocezu olu-1.

Buyekeza kwe-