Li-Recipes tsa Mahe tsa hoseng tse phetseng hantle tse tla eketsa liprotheine hoseng ho hong le ho hong

Litaba

• Mexican Egg Scramble
• Khoho le Litapole Hash le Mahe a halikiloeng
• Mahe a 1-Minute
• Li ts'oaretsoe Mahe
• Huevos Rancheros
• Mahe a mouoane
• Sunny Side-Up
• Frittata Italiana
• Sandwich ea mahe le tamati e halikiloeng ka Pesto Mayonnaise
• Sandwich ea Lehe
• Meltin e tšoeu ea mahe
• Tlhahlobo bakeng sa

Ho na le liprotheine tse ruileng (tse ka bang ligrama tse 6 ka 'ngoe) empa li na le lik'hilojule tse tlase, mahe ke qalo e bohlale ea letsatsi la hau. 'Me kaha li feto-fetoha haholo, o ka khona ho iqapela le ho li shapa ka maikutlo a fapaneng a lijo tsa hoseng tsa mahe a phetseng hantle, ho kenyeletsoa li-scrambles tse monate, li-burritos tsa ho ts'oara le tse ling.

Kahoo nka lebokose mme u itokisetse ho etsa hore hoseng ha hao ho be monate le tse ling tsa diresepe tsa lehe tse phetseng hantle haholo tsa lehe.

Mexican Egg Scramble

Tsamaea ka boroa ho pululelo ea moeli bakeng sa lijo tsa hoseng tsa mahe tse phetseng hantle tse tlisoang ke matlafatso a tsoang ho linaoa.

Lisebelisoa

• Mahe a 2
• 1/4 senoelo sa linaoa tse ntšo tse entsoeng ka makotikoting
• 1 ounce ea cheddar chisi
• 2 tablespoons salsa

Litaelo

1. Hlakola mahe a 2 ka 1/4 senoelo sa linaoa tse ntšo tse entsoeng ka makotikoting (tse hlatsoitsoeng le ho tšolloa) le chisi e le 'ngoe e fokotsehileng ea cheddar.
2. Holimo ka likhaba tse 2 tsa salsa, kapa ho latsoa.

Khoho le Litapole Hash le Mahe a halikiloeng

Hlakola! Lijo tsa hoseng tsa mahe tse hlabosang le tse phetseng hantle li tla sebelisa khoho ea hau e setseng lijong tsa maobane bosiu.

Lisebelisoa

• 2 tablespoons oli ea mohloaare e sa tsoakoang
• Liiee tse nyane tse 2, tse hahiloeng hantle
• 1/4 teaspoon rosemary e omisitsoeng
• Litapole tse 2 tse mahareng, tse ebotsoeng ebe li khaola likotoana tse nyane
• 1/3 senoelo sa metsi
• kopi e le 'ngoe ea likotoana tsa khoho ea rotisserie
• Khaba e 1 e sa tšeloe letsoai
• 4 mahe
• 1/2 teaspoon letsoai
• 1/2 teaspoon pepere ea fatše

Litaelo

1. Ka skillet e kholo, futhumatsa oli ea teaspoon e 1 holim'a mocheso o phahameng.
2. Etsa lieiee ho fihlela e le bonolo, hoo e ka bang metsotso e 5. Kenya rosemary mme u phehele metsotso e 1 hape.
3. Kenya litapole le 1/3 senoelo sa metsi; fokotsa mocheso ho tlase 'me u phehe, u koahetsoe, ho fihlela hamonate, metsotso e ka bang 10.
4. Kenya oli ea khaba e 1 e setseng, khoho le 1/4 teaspoon e 'ngoe le e' ngoe ea letsoai le pepere ho skillet. Pheha, o iphetola ka linako tse ling ho lumella hashe hore e soothoe hantle, ho fihlela khauta e lefifi hohle, e ka ba metsotso e 10. Fetisetsa poleiti.
5. Chesa botoro ka skillet.
6. Roba mahe ka pane 'me u qete nako le letsoai le pepere e setseng. Sebelisa spatula ho theha ka bonolo le ho phahamisa mathōko a lehe.
7. Pheha ho fihlela likarolo li le sootho 'me litsi tsa mahe li behiloe butle, metsotso e ka bang 5. Sebeletsa ho feta hash.

Mahe a 1-Minute

Mokhoa o potlakileng oa ho pheha lijo tsa hoseng tse bonolo tsa mahe a phetseng hantle ke ka microwave ea hau. (Haeba u fepa letšoele, etsa mahe a phehiloeng ka thata ka nako e le 'ngoe ka mokhoa ona oa' muffin pan.)

Lisebelisoa

• 1 lehe
• lebese (kapa mefuta e meng ea lebese)
• litlama le linoko, ho latsoa

Litaelo

1. Otla lehe le tala ka lebese, tšela ka kopeng e bolokehileng ea microwave, le mocheso metsotsoana e 60.
2. Nako le litlama kapa linoko, haeba ho le joalo.

Li ts'oaretsoe Mahe

Lehe le phehiloeng ka mokhoa o phethahetseng le etsa mokhabiso o monate holim'a selae sa toast ea lijo-thollo-e nang le avocado, natch. Kaha e phehiloe ka metsing, poaching ke khetho ea hoseng ea lehe e phetseng hantle haholo. Etsa bonnete ba hore o sebelisa lehe le lecha kaha mahe a macha a tšoara libopeho tsa ona hantle. (Kopanya lijo tsa hau tsa hoseng le lipepepe tsa lijo tsa hoseng tse se nang mahe, tse nang le protheine e phahameng.)

Lisebelisoa

• 1 lehe
• Asene e 1 ea khaba

Litaelo

1. Qhekella lehe ka sejaneng. Tlisa pitsa e mahareng ea metsi ho pheha; fokotsa mocheso ho tlase. Kenya khaba ea asene, ebe u hlohlelletsa metsi ho etsa vortex.
2. Tšela lehe bohareng ba vortex 'me u phehe metsotso e meraro, kapa ho fihlela yolk e fihla ho seo u se batlang.

Huevos Rancheros

Lijo tsa hoseng tsa mahe tse phetseng hantle li tlisa mocheso. Haeba u rata pelepele haholo lehlakoreng le tame, tlosa peo le likhopo ho jalapeno ea hau. (Khetho e 'ngoe e ikhethang ea lehe: Yeralma Yumurta, lijo tse tsebahalang tsa seterateng sa Persia.)

Lisebelisoa

• Ho fafatsa ho sa khaotse
• 2 tablespoons oli ea canola, arotsoe
• 1 kopi eiee e khethiloeng
• Li-clove tse 2 tsa konofolo, tse halikiloeng
• 1 pepere ea jalapeno, e hahiloeng
• Pepere e 1 ea tšepe e tala
• 1 14.5-ounce e ka taka litamati
• Di-teaspoon tse 2 tsa asene e khubelu
• 1 15-ounce ea linaoa tse khubelu tsa liphio, tse tšolotsoeng le ho hlatsuoa
• 1/2 teaspoon komine ea fatše
• Mahe a maholo a mane
• 1/4 teaspoon letsoai
• Li-tortilla tse 4 tsa poone
• 1/2 senoelo se chesitsoeng ka cheddar chisi

Litaelo

1. Preheat broiler. Apara letlapa la ho baka ka sefafatsa se sa qhoeleng.
2. Senya thispone e le 'ngoe ea oli ka har'a skillet e kholo e sa emeng ho feta mocheso o phahameng; eketsa onion, konofolo, jalapeno le pepere ea tšepe; pheha 5 metsotso. Kenya litamati, asene, linaoa le kumine; pheha, u susumetsa ka linako tse ling, metsotso e 5 ho isa ho e 6.
3. Ka skillet e sa thibeleng, qhekella mahe ka khaba e le 'ngoe ea metsi le letsoai.
4. Beha li-tortilla holim'a pampiri ea ho baka, hlatsoa mahlakoreng ka bobeli ka oli e setseng, 'me u behe tlas'a broiler ho fihlela e le sootho.
5. Tlosa ho tloha ontong ebe u phetla. Holimo le motsoako oa langa le le lej le mahe; fafatsa ka chisi.
6. Beha tlas'a broiler ho fihlela cheese e qhibiliha; sebeletsa hanghang.

Mahe a mouoane

Mahe a mouoane ke cinch haeba u batla khalori e tlaase, khopolo ea lijo tsa hoseng tsa mahe a bophelo bo botle ('me ho bonolo ho hloekisa ho feta ho senya yolk e omisitsoeng ka pane e halikiloeng). Ho feta moo, liphetho ke super-silky.

Lisebelisoa

• Mahe a 2-3
• 1 kopi e nang le sodium e nang le sodium e tlaase (ka khetho)

Litaelo

1. Tlatsa pitsa ea mouoane ka sephutheloana sa mouoane ka metsi. Tlisa ho pheha.
2. Ha metsi a ntse a pheha, mahe a whisk hammoho le metsi kapa moro oa khoho o nang le sodium e tlase. Kenya motsoako ka sekotlolo se seholo kapa likopi tsa motho ka mong. Fokotsa mocheso hore o pholile, 'me u behe sekotlolo kapa linoelo holim'a mouoane. Koahela 'me u phehele metsotso e 12, kapa ho fihlela mahe a fihlela monehelo.

Sunny Side-Up

Lehe le hlabosang le hlabosang le nka metsotsoana feela ho pheha. Ha u ntse u le teng, khaola litapole tse ling le meroho e le hore u li akhele ka pane 'me u shapele motho ea phehelang ho pheha lijo tsa hoseng tsa mahe tse nang le protheine.

Lisebelisoa

• 1-5 mahe
• Ho pheha ho sa khaotse kapa ho fafatsa oli

Litaelo

1. Fafatsa skillet ka sefafatsi sa nonstick kapa eketsa oli.
2. Tlisa skillet ho mocheso o mofuthu, senya lehe ka skillet, 'me u phehe ho fihlela makhooa a behiloe, hoo e ka bang metsotso e 3.

Frittata Italiana

Khetha boithabiso ba hau ka lijo tsa hoseng tsa mahe tse phetseng hantle. Khetha bakeng sa mahe a feletseng kapa makhooa feela. Joale, ho li etsa hore li be boreleli ha li ntse li pheha, hlohlelletsa ka yogurt ea Greece kapa chisi ea tranelate.

Lisebelisoa

• Likopi tse 1 1/2 tsa mahe a makhooa (kapa mahe a 6 kaofela, mona ke tse ling ho li-yolks tseo)
• 1/4 senoelo sa chisi ea tranelate, e nolofalitsoeng (kapa yogurt e hlakileng ea Segerike)
• 1 senoelo se khabeloa chopped tamati e omisitsoeng ke letsatsi
• Makhasi a mane a basil, a khabeloa hantle
• Likhae tse 4 bohobe ba lijo-thollo bo felletseng
• Letsoai le pepere e ntšo e peperitsoeng ho latsoa
• Ho pheha setlolo sa oli

Litaelo

1. Hlatsoa hammoho mahe, chisi ea tranelate (kapa yogurt), letsoai le pepere.
2. Fafatsa sekoahelo sa skillet ka ho pheha sefafatsi 'me u chese skillet. Kenya motsoako o mosoeu oa lehe 'me u phehe ho fihlela o qala ho beha.
3. Hang-hang eketsa litamati tse omisitsoeng letsatsing le makhasi a basil. Koahela 'me u phehe metsotso e ka bang 2 kapa ho fihlela mahe a behiloe ka ho feletseng.
4. Ho sebeletsa: Tšoaea frittata ka lebokoseng la ho itšeha 'me u khaole likarolo tse' nè. Sebeletsa li-wedges tse peli le lilae tse peli tsa toast holim'a poleiti ka 'ngoe. Bokella ka pepere le basil e ncha e ncha.

Sandwich ea mahe le tamati e halikiloeng ka Pesto Mayonnaise

Bakeng sa lijo tsa hoseng tsa mahe a bophelo bo botle, u ka li ja tafoleng ea hau, 'me u tšele metsoako ea sandwich ena ka bonngoe' me u e kopanye ha u fihla ofising.

Lisebelisoa

• 1 tablespoon mayonnaise
• 1 1/2 diaspone basil pesto
• Lilae tse 2 tsa bohobe ba lijo-thollo
• 1he le phehiloeng ka thata, le tšesaane
• 1 tamati e nyenyane, e kolobisitsoeng 'me e tšesaane e tšetsoe
• Letsoai la kosher kapa le leholo le pepere e ntšo e sa tsoa khuoa

Litaelo

1. Ka sekotlolo se senyenyane, kopanya mayonnaise le pesto. Eketsa letsoai le pepere ho latsoa.
2. Abela motsoako selae sa bohobe se le seng; koahela ka lehe, tamati le bohobe bo setseng.

Sandwich ea Lehe

BLT e ntle, empa ua tseba hore na ho betere ke eng? BET (bacon, lehe, langa le le lej). Tlohela ho feta 'me u leke lijo tsa hoseng tse iketselitsoeng hae, tse phetseng hantle. (Related: Litlhapi tse ling tse 11 tse phetseng hantle tsa lijo tsa hoseng)

Lisebelisoa

• 2 hlobolisa Turkey bacon (kapa bacon e thehiloeng semeleng)
• Likotlolo tse 1 1/4 tsa makhooa (kapa mahe a tšeletseng)
• Likhae tse 4 bohobe ba lijo-thollo bo felletseng
• 1/2 senoelo se chesitsoeng ka cheddar chisi
• Likotlolo tse 1 1/4 tse khaotsoeng, tamati e pentiloeng
• Letsoai le pepere e ntšo e peperitsoeng ho latsoa
• Ho pheha setlolo sa oli

Litaelo

1. Microwave bacon e hlobolisa metsotso e 3 kapa ho fihlela e hlaba. Behella ka thoko.
2. Hlatsoa hammoho makhooa a mahe, letsoai le pepere. Apesa skillet e nonstick ka ho pheha spray le ho futhumatsa skillet. Kenya motsoako o mosoeu oa lehe. Pheha 'me u tsose ka metsotso e 1 1/2 kapa ho fihlela makhooa a mahe a behiloe.
3. Ho sebeletsa: Spoon mahe holim'a toast. Holimo le chisi, bacon ea Turkey le tamati e halikiloeng.

Meltin e tšoeu ea mahe

Re bua ka yolk eo feela, empa haeba u batla ho eketsa protheine lijong tsa hau tsa mahe tse phetseng hantle, leka khetho ea makhooa kaofela joaloka sandwich ena.

Lisebelisoa

• Makhooa a mahe a 3
• Muffin ea Senyesemane ea lijo-thollo kaofela
• 1/2 senoelo sa spinach
• Selae se le seng sa cheddar
• Selae se le seng sa langa le le lej

Litaelo

1. Ho qhekella makhooa a mahe a 3.
2. Koahela halofo ea 'muffin ea Senyesemane e nang le lijo-thollo ka 1/2 senoelo sa spinach le halofo e' ngoe ka chisi e le 'ngoe ea cheddar; toast ho fihlela chisi e qhibiliha.
3. Kenya mahe le sopho e entsoeng ka selae se le seng.

Tlhahlobo bakeng sa