Momwe mungapangire omelet ndi broccoli ndi tchizi))»
Sakanizani zosakaniza zonse ndi mwachangu mu poto pansi pa chivindikiro kumbali zonse ziwiri
Zosakaniza za Chinsinsi "Omelet ndi broccoli ndi tchizi))»:
- 2 mazira a nkhuku
- 100 g broccoli yophika
- 50g kanyumba tchizi 5%
- 20 g tirigu wa tirigu
- 20 g cheddar tchizi"
Mtengo wopatsa thanzi wa mbale "Omelet ndi broccoli ndi tchizi))" (per magalamu 100):
Zikalori: 124.9 kcal.
Agologolo: 11 g
Mafuta: 7.4 g
Zakudya: 3.3 g
Chiwerengero cha servings: 1Zosakaniza ndi zopatsa mphamvu za Chinsinsi "Omelet ndi broccoli ndi tchizi))»
| mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | kcal |
| dzira la nkhuku | ma PC 2 | 110 | 13.97 | 11.99 | 0.77 | 172.7 |
| broccoli wophika | 100 ga | 100 | 3 | 0.4 | 4 | 27 |
| kanyumba tchizi 5% | 50 ga | 50 | 8.6 | 2.5 | 0.9 | 60.5 |
| tirigu | 20 gr | 20 | 2.94 | 0.82 | 4.12 | 36 |
| tchizi cha cheddar | 20 gr | 20 | 4.6 | 6.4 | 0 | 78.4 |
| Total | 300 | 33.1 | 22.1 | 9.8 | 374.6 | |
| 1 ikupereka | 300 | 33.1 | 22.1 | 9.8 | 374.6 | |
| magalamu 100 | 100 | 11 | 7.4 | 3.3 | 124.9 |