Hutano Hwai Kudya Kwekuseni Mapoka Anozowedzera Mapuroteni kuKwayedza Kwako

Zvemukati

• Mexican Egg Kurwisana
• Huku nePatato Hash nemazai akaomeswa
• 1-Minute Mazai
• Yakabatira Mazai
• Huevos Rancheros
• Steamed Mazai
• Sunny Side-Kumusoro
• Frittata Italiana
• Sliced ​​Egg uye Tomato Sandwich nePesto Mayonnaise
• Sandwich yezai
• Mazai-Muchena Muffin Melt
• Ongororo ye

Yakapfuma muprotein (inenge 6 magiramu imwe neimwe) asi yakaderera mumakoriyori, mazai akanakisa kutanga kuzuva rako. Uye sezvo ivo vachinyanya kuita basa, unogona kugadzira nekuzvirova mumazana gumi nemaviri ane hutano mazai emangwanani emangwanani, kusanganisira zvinonaka, kubvuta-uye-kuenda burritos, nezvimwe.

Saka tora makatoni uye gadzirira kugadzira mangwanani ako zvakawanda zvinonaka nezvimwe zveakanakisa mazai emangwanani mabikirwo.

Mexican Egg Kurwisana

Tora kumwe kwekumaodzanyemba kwekufemerwa kwemuganho kweiyi yakanaka mazai emangwanani anouya nefibre-rich rich boost kubva bhinzi.

Zvinoshandiswa

• 2 mazai
• 1/4 kapu yemugaba bhinzi nhema
• 1 ounce cheddar cheese
• 2 tablespoons salsa

Mirayiridzo

1. Kupwanya 2 mazai ne 1/4 mukombe bhinzi nhema dzakakangwa (dzakashambidzwa uye dzakadururwa) uye 1 ounce yakaderedzwa-mafuta cheddar chizi.
2. Pamusoro ne 2 mashupuni salsa, kana kuravira.

Huku nePatato Hash nemazai akaomeswa

Hash it out! Iyi inonaka asi ine hutano mazai emangwanani anoshandisa kumusoro huku yako yasara kubva pakudya kwemanheru ezuro.

Zvinoshandiswa

• 2 tablespoons extra virgin olive oil
• 2 hanyanisi duku, dzakachekwa zvakanaka
• 1/4 teaspoon yakaoma rosemary
• 2 mbatatisi yepakati, yakasvibiswa uye yakatemwa kuita madiki cubes
• 1/3 mukombe mvura
• 1 kapu yakachekwa rotisserie huku zvimedu
• 1 tablespoon unsalted butter
• 4 mazai
• 1/2 teaspoon munyu
• 1/2 teaspoon pasi pepper

Mirayiridzo

1. Muchikanda chikuru, pisa mafuta epuniki 1 pamusoro pepakati-kwakanyanya kupisa.
2. Sungai hanyanisi kusvikira nyoro, ingangoita maminetsi mashanu. Wedzera rosemary uye gadzira imwe miniti zvakare.
3. Wedzera mbatatisi uye 1/3 mukombe mvura; kuderedza kupisa kusvika pasi uye kubika, kuvharwa, kusvika kunyoro, anenge maminetsi gumi.
4. Wedzerai mafuta epuniki 1 yakasara, huku, uye 1/4 tispuni imwe neimwe yemunyu uye mhiripiri kune skillet. Bika, uchitendeuka chete apo neapo kuti ubvumire hashi kuti ive yakasvibira zvakanaka, kusvika yasviba zvakanyanya pese pese, anenge maminetsi gumi. Chinja mundiro.
5. Pisa bhotela mu skillet.
6. Kanda mazai mupani uye mwaka nemwaka wakasara munyu uye mhiripiri. Shandisa spatula kuti uite zvinyoro uye usimudze micheto yezai.
7. Bika kusvika micheto yatsvukira uye zai nzvimbo dzakapfava, anenge maminetsi mashanu. Shumira pamusoro pehashi.

1-Minute Mazai

Iyo inokurumidza nzira yekubika iri nyore ine hutano mazai emangwanani ine yako microwave. (Kana uri kudyisa boka revanhu, ita mazai gumi nemaviri akaomeswa kamwechete neiyi muffin pan hack.)

Zvinoshandiswa

• 1 zai
• mukaka (kana mukaka wemukaka)
• herbs uye spices, kuravira

Mirayiridzo

1. Kurova zai rakasviba nemukaka, dururira mumugodhi wakachengetedzeka nemicrowave, uye kupisa kwemasekondi makumi matanhatu.
2. Nyaya nemishonga kana zvinonhuwira, kana zvichidikanwa.

Yakabatira Mazai

Zai rakabikwa zvakakwana rinogadzira chinonaka pane chimedu chegorosi rezviyo-rakaputirwa neavocado, natch. Uye sezvo ichibikwa mumvura, poaching inzira ine hutano hweza yekuseni. Ita shuwa kushandisa zai nyowani sezvo mazai manyoro anobata maumbirwo awo zviri nani. (Sanganisa yako am anodya neaya mazai-emahara, epamusoro-mapuroteni mabikirwo emangwanani.)

Zvinoshandiswa

• 1 zai
• 1 tablespoon vhiniga

Mirayiridzo

1. Kutsemura zai mundiro. Uya nechikari chemvura kuti ubike; kuderedza kupisa kusvika pasi. Wedzera chipunu chevhiniga, wobva wamutsa mvura kuti igadzire vortex.
2. Dururira zai pakati peiyo vortex uye bika kwemaminetsi matatu, kana kusvika iyo yolk yasvika kune yako yaunoda kupa.

Huevos Rancheros

Iyi yakanaka mazai emangwanani anounza kupisa. Kana iwe uchida mhiripiri yako zvakanyanya padivi rakapfava, bvisa mbeu nemabvu kubva kujalapeno yako. (Imwe yakasarudzika yei sarudzo: Yeralma Yumurta, inozivikanwa chikafu chePezhiya yemugwagwa.)

Zvinoshandiswa

• Nonstick pfapfaidzo
• 2 tablespoons mafuta e-canola, akaparadzaniswa
• 1 kapu yakatemwa hanyanisi
• 2 garlic clove, minced
• 1 jalapeno pepper, yakagurwa
• 1 bhero bhero mhiripiri, yakachekwa
• 1 14.5-ounce inogona kuchekwa madomasi
• 2 mashupuni ewaini tsvuku vhiniga
• 1 15-ounce inogona tsvuku bhinzi yeitsvo, yakanyungudutswa uye yakasukwa
• 1/2 teaspoon pasi kumini
• 4 mazai makuru
• 1/4 teaspoon munyu
• 4 chibage tortilla
• 1/2 mukombe shredded cheddar cheese

Mirayiridzo

1. Preheat iyo broiler. Pfeka pepa rekubheka neasina tsvimbo spray.
2. Pisa 1 punipuni yemafuta mune yakakura nonstick skillet pamusoro pepakati-yakanyanya kupisa; wedzera hanyanisi, garlic, jalapeno, uye bell pepper; kubika 5 maminitsi. Wedzerai madomasi, vhiniga, bhinzi uye kumini; kubika, kumutsa dzimwe nguva, maminitsi mashanu kusvika matanhatu.
3. Mune nonstick skillet, pwanya mazai nepuniki imwe yemvura uye munyu.
4. Isai tortilla pahomwe yekubikira, tsvaira mativi ose nemafuta akasara, uye isa pasi pebroiler kusvikira zvishoma zvishoma.
5. Bvisa kubva muovheni uye pafiripi. Pamusoro nemusanganiswa wemadomasi uye mazai; kusasa nechizi.
6. Isa pasi pebroiler kusvikira cheese inyauka; shandira ipapo.

Steamed Mazai

Kupisa mazai isinch kana iwe uchitsvaga yakaderera-koriori, hutano mazai emangwanani pfungwa (uye zviri nyore kwazvo kuchenesa pane kutsvaira yakaomeswa yolk pani yekutsvaira). Uyezve, mhedzisiro ndeye super-silky.

Zvinoshandiswa

• 2-3 mazai
• 1 kapu yakaderera-sodium chicken muto (kusarudza)

Mirayiridzo

1. Zadza poto ine steamer yekubatanidza nemvura. Uyai kune chemota.
2. Ipo mvura iri kuuya kumota, whisk mazai pamwe chete nemvura kana yakaderera-sodium huku muto. Wedzera musanganiswa kune ndiro huru kana mumwe munhu makapu. Deredza kupisa kuti uite semota, uye isa ndiro kana makapu pane iyo steamer. Dhavhara uye gadzira kwemaminetsi gumi nemaviri, kana kusvika mazai asvika pakuda kupihwa.

Sunny Side-Kumusoro

Zai rinonaka repazuva rinotora maminetsi mashoma kubikwa. Paunenge uripo, tema dzimwe mbatatisi uye miriwo kuti ukandire mupani uye whip up wok wokota-fry kuti uende pamwe neproteineti-yakazara noutano hwemazai evha.

Zvinoshandiswa

• 1-5 mazai
• Nonstick yekubika kupuruzira kana kupaza kwemafuta

Mirayiridzo

1. Tsvina skillet ine nonstick spray kana kuwedzera mafuta.
2. Uya ne skillet kune yepakati kupisa, tsemura zai mu skillet, uye gadzira kusvikira vatsvene vaiswa, ingangoita maminetsi matatu.

Frittata Italiana

Sarudza yako yekunakidzwa neiyi hutano mazai emangwanani. Sarudza mazai akazara kana machena chete. Zvadaro, kuvaita uber creamy pavanenge vachibika, simbisa muGreek yogurt kana cream cheese.

Zvinoshandiswa

• 1 1/2 makapu egg whites (kana 6 mazai akazara, heino zvimwe pane iyo yolks)
• 1/4 mukombe cream cheese, yakanyoroveswa (kana yakajeka Greek yogurt)
• 1 makapu akachekwa akachekwa zuva-akaomeswa matomatisi
• 4 mashizha ebasil nyowani, akachekwa zvakanaka
• 4 zvidimbu chingwa chezviyo chakazara, chakashambiswa
• Munyu uye mhiripiri nhema mhiripiri kuravira
• Kubika mafuta pfapfaidzo

Mirayiridzo

1. Sveta pamwe chete mazai, kirimu chizi (kana yogati), munyu, uye mhiripiri.
2. Tsvina nonstick skillet nekubika kubika uye kupisa iyo skillet. Wedzerai zai chena musanganiswa uye gadzira kusvikira yatanga kuseta.
3. Pakarepo wedzera madomasi akaomeswa nezuva uye mashizha ebasil. Dhavhara uye gadzira maminetsi maviri kana kusvika mazai aiswa zvachose.
4. Kushumira: Slide frittata pabhodhi rekucheka uye ucheke mumakumbo mana. Shumira maviri wedges uye zvidimbu zviviri zvechigunwe pane yega ndiro. Gadzirisa nemhiripiri uye kuwedzera basil itsva.

Sliced ​​Egg uye Tomato Sandwich nePesto Mayonnaise

Kwekudya kwekudya kwezai rine hutano iwe unogona kudya padhesiki rako, tora zvinongedzo zvesangweji iyi wega uye uzviunganidze kana wasvika kuhofisi.

Zvinoshandiswa

• 1 tablespoon mayonnaise
• 1 1/2 maaspuni basil pesto
• 2 zvimedu chingwa chezviyo
• 1 zai rakabikwa-rakaomeswa, rakatetepa
• 1 diki madomasi, akachekwa uye akatetepa akachekwa
• Kosher kana munyu wakaoma uye ichangobva kusvava mhiripiri

Mirayiridzo

1. Muchidimbu chiduku, sanganisira mayonnaise uye pesto. Nyaya nemunyu uye mhiripiri kuravira.
2. Paradzira musanganiswa pane 1 chimedu chechingwa; kufukidza nezai, tomato, uye nechingwa chasara.

Sandwich yezai

BLT yakanaka, asi iwe unoziva chii chiri nani? BET (bhekoni, zai, matomatisi). Darika drive-kuburikidza uye edza iyi yakagadzirirwa pamba, ine hutano mazai emangwanani pachinzvimbo. (Yakabatana: 11 Mamwe Hutano Kudya Kwemangwanani Sandwiches Recipes)

Zvinoshandiswa

• 2 inobvisa turkey bhakoni (kana chirimwa-chakavakirwa bhekoni)
• 1 1/4 makapu mazai vatsvene (kana 6 mazai akazara)
• 4 zvidimbu chingwa chezviyo chakazara, chakashambiswa
• 1/2 mukombe shredded cheddar cheese
• 1 1/4 makapu akachekwa, akadyarwa plum madomasi
• Munyu uye mhiripiri nhema mhiripiri kuravira
• Kubika mafuta pfapfaidzo

Mirayiridzo

1. Microwave the bacon strips kwemaminitsi matatu kana kusvika yakasviba. Kuisa parutivi.
2. Whisk pamwe mazai machena, munyu, uye mhiripiri. Pfekai nonstick skillet nekubika kubika uye kupisa iyo skillet. Wedzerai jena jena musanganiswa. Pheka uye fambisa inenge 1 1/2 maminitsi kana kusvika mazai machena aiswa.
3. Kushumira: Spoon mazai pachigunwe. Pamusoro ne cheese, turkey bacon, uye diced tomate.

Mazai-Muchena Muffin Melt

Isu tese tiri nezveiyo yolk, asi kana iwe uchida kuwedzera puroteni muzai rako rine hutano hwemangwanani, edza zvese-vachena sarudzo senge sandwich iyi.

Zvinoshandiswa

• 3 mazai machena
• Whole-grain English muffin
• 1/2 mukombe sipinashi
• 1 chikamu cheddar cheese
• 1 slice nyanya

Mirayiridzo

1. Kukwikwidza 3 mazai machena.
2. Vhara hafu yeiyo yakazara-zviyo chiChirungu muffin ine 1/2 mukombe sipinashi uye imwe hafu ne1 slice cheddar chizi; tositi kusvikira chizi yanyungudika.
3. Wedzera mazai uye 1 slice tomato.

Ongororo ye