How to cook an omelette
It would seem that there is nothing easier than making a delicious dietary fluffy omelette for breakfast. However, there are several secrets that will make your dish healthy and less caloric. A diet omelette can be prepared in the standard way in a frying pan, or in a slow cooker, microwave, or baked in the oven. The secret of a dietary omelet is to use only proteins in the dish, excluding yolks. This dish has a lower calorie content (54 kcal instead of 184).
Recipes for dietary vegetable omelettes
Now you know the basic rules for preparing an omelet. Now is the time to explore specific recipes.
We will prepare this omelette in a slow cooker, because it is with the help of it that you can make it fluffy. Take 3-4 eggs. As you remember, in the evening you should prepare the omelette without yolks, in which case you will need more eggs. Even if you are preparing a dish from a whole egg, its components will still have to be separated. The whites are placed in a dry, clean bowl and whipped until a stable foam forms. To make this easier, you can add a little salt to the whites. It will be quite easy to place the yolks with a whisk. Before this, you need to add 2 tablespoons of natural yogurt without additives. Only after this the two parts of the omelet are mixed. This should be done using a silicone spatula with slow and very careful movements so that the whites do not shrink. We will add tomatoes to the diet omelette with vegetables. You need to remove the skin from them, after pouring boiling water over them. The tomatoes are cut into cubes and placed in the multicooker bowl on the “Frying” mode. We will fry the tomatoes for just a few minutes. If you wish, you can add a little onion or garlic to them. After 5 minutes, the multicooker is switched to baking mode and the egg mixture is poured into the vegetables. We will cook the omelette for about another 5-7 minutes. Before serving, you need to add a little salt and you can decorate it with herbs.
This omelet can be cooked in a slow cooker or on a non-stick speed. The cooking method is extremely simple and the recipe will not take you much time. Heat a frying pan or slow cooker on the frying mode and place about 200 g of frozen vegetable mixture in it. Wait until it starts releasing water. The liquid should all evaporate. While the vegetables are cooking, whisk together 3 eggs and 2 tbsp in a separate bowl. kefir Pour this entire mixture over the vegetables and stir constantly. Fry the omelette until it is completely cooked and a small crust begins to form on the egg mixture. This omelette can even be used as a side dish for the main dish.
Another option for a dietary omelet is an egg pancake. You can cook it in a slow cooker or in a non-stick frying pan. Lightly beat one egg and distribute it evenly on the heated surface. After 2 minutes, carefully turn the pancake over and fry on the second side. At the same time, you can prepare the vegetable mixture. Absolutely any vegetables will do; you can use not only fresh ones, but also boiled ones. Coat the finished pancake with sour cream or natural yogurt, place the vegetable filling on one half of the pancake and cover it with the other half. The omelette is ready. The recipes for dietary vegetable omelet do not end there. You can always experiment and try new options.
Once upon a time, egg dishes were considered the breakfast of aristocrats. Nutritionists are sure that an omelet is the best breakfast for a diet. After all, eggs are rich in protein and protein, which are so necessary when losing weight. Since proteins are the “builder” of muscle tissue, they replace burned fat with toned and elastic muscles. Let's cook a delicious omelet together that will make your body beautiful!
It would seem that there is nothing easier than making a delicious dietary fluffy omelette for breakfast. However, there are several secrets that will make your dish healthy and less caloric. A diet omelette can be prepared in the standard way in a frying pan, or in a slow cooker, microwave, or baked in the oven. The secret of a dietary omelet is to use only proteins in the dish, excluding yolks. This dish has a lower calorie content (54 kcal instead of 184).
Omelette with vegetables
There is nothing healthier than a combination of eggs and vegetables. So why not treat yourself to a tomato omelet? Just cut the tomato into thin slices, fry in a frying pan and pour in whipped egg whites and milk. If you wish, you don’t have to limit yourself to just tomatoes; you can add any vegetables: peas, carrots, asparagus, peppers, olives. The main thing is not to make your portion too large; remember that moderation in everything is important when dieting! If you want to reduce the calorie content of the dish, it is recommended to bake the omelet in the microwave. Place the vegetables in a container, pour in the egg white and cook at 750 W for 4-5 minutes.
Vegetable omelette recipe. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Vegetable omelet”.
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 67.4 kcal | 1684 kcal | 4% | 5.9% | 2499 g |
| Squirrels | 9.6 g | 76 g | 12.6% | 18.7% | 792 g |
| Fats | 1.2 g | 56 g | 2.1% | 3.1% | 4667 g |
| Carbohydrates | 4.5 g | 219 g | 2.1% | 3.1% | 4867 g |
| Water | 85.9 g | 2273 g | 3.8% | 5.6% | 2646 g |
| Ash | 0.124 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 33.8 mcg | 900 mcg | 3.8% | 5.6% | 2663 g |
| Retinol | 0.033 mg | ~ | |||
| beta carotene | 0.008 mg | 5 mg | 0.2% | 0.3% | 62500 g |
| Vitamin B1, thiamine | 0.009 mg | 1.5 mg | 0.6% | 0.9% | 16667 g |
| Vitamin B2, riboflavin | 0.064 mg | 1.8 mg | 3.6% | 5.3% | 2813 g |
| Vitamin B4, choline | 32.69 mg | 500 mg | 6.5% | 9.6% | 1530 g |
| Vitamin B5, pantothenic | 0.167 mg | 5 mg | 3.3% | 4.9% | 2994 g |
| Vitamin B6, pyridoxine | 0.018 mg | 2 mg | 0.9% | 1.3% | 11111 g |
| Vitamin B9, folates | 0.916 mcg | 400 mcg | 0.2% | 0.3% | 43668 g |
| Vitamin B12, cobalamin | 0.073 mcg | 3 mcg | 2.4% | 3.6% | 4110 g |
| Vitamin D, calciferol | 0.282 mcg | 10 mcg | 2.8% | 4.2% | 3546 g |
| Vitamin E, alpha tocopherol, TE | 0.073 mg | 15 mg | 0.5% | 0.7% | 20548 g |
| Vitamin H, biotin | 2.663 mcg | 50 mcg | 5.3% | 7.9% | 1878 |
| Vitamin RR, NE | 0.4098 mg | 20 mg | 2% | 3% | 4880 g |
| Niacin | 0.021 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 18.07 mg | 2500 mg | 0.7% | 1% | 13835 g |
| Calcium, Ca | 5.85 mg | 1000 mg | 0.6% | 0.9% | 17094 g |
| Magnesium, Mg | 1.34 mg | 400 mg | 0.3% | 0.4% | 29851 g |
| Sodium, Na | 18.46 mg | 1300 mg | 1.4% | 2.1% | 7042 g |
| Sera, S | 22.64 mg | 1000 mg | 2.3% | 3.4% | 4417 g |
| Phosphorus, Ph | 22.2 mg | 800 mg | 2.8% | 4.2% | 3604 g |
| Chlorine, Cl | 20.44 mg | 2300 mg | 0.9% | 1.3% | 11252 g |
| Microelements | |||||
| Iron, Fe | 0.258 mg | 18 mg | 1.4% | 2.1% | 6977 g |
| Yod, I | 1.82 mcg | 150 mcg | 1.2% | 1.8% | 8242 g |
| Cobalt, Co | 0.929 mcg | 10 mcg | 9.3% | 13.8% | 1076 g |
| Manganese, Mn | 0.0032 mg | 2 mg | 0.2% | 0.3% | 62500 g |
| Copper, Cu | 9.65 mcg | 1000 mcg | 1% | 1.5% | 10363 g |
| Molybdenum, Mo | 0.79 mcg | 70 mcg | 1.1% | 1.6% | 8861 g |
| Selenium, Se | 3.805 mcg | 55 mcg | 6.9% | 10.2% | 1445 g |
| Chromium, Cr | 0.52 mcg | 50 mcg | 1% | 1.5% | 9615 g |
| Zinc, Zn | 0.1341 mg | 12 mg | 1.1% | 1.6% | 8949 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.1 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.097 g | ~ | |||
| Valin | 0.099 g | ~ | |||
| Histidine* | 0.036 g | ~ | |||
| Isoleucine | 0.089 g | ~ | |||
| Leucine | 0.131 g | ~ | |||
| Lysine | 0.102 g | ~ | |||
| Methionine | 0.051 g | ~ | |||
| Methionine + Cysteine | 0.086 g | ~ | |||
| Threonine | 0.073 g | ~ | |||
| Tryptophan | 0.024 g | ~ | |||
| Phenylalanine | 0.084 g | ~ | |||
| Phenylalanine+Tyrosine | 0.145 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.092 g | ~ | |||
| Aspartic acid | 0.138 g | ~ | |||
| Glycine | 0.053 g | ~ | |||
| Glutamic acid | 0.208 g | ~ | |||
| Proline | 0.061 g | ~ | |||
| Serin | 0.117 g | ~ | |||
| Tyrosine | 0.061 g | ~ | |||
| Cysteine | 0.035 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 55.24 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.4 g | max 18.7 g | |||
| Monounsaturated fatty acids | 0.429 g | min 16.8 g | 2.6% | 3.9% | |
| Polyunsaturated fatty acids | 0.154 g | from 11.2 to 20.6 g | 1.4% | 2.1% | |
| Omega-6 fatty acids | 0.1 g | from 4.7 to 16.8 g | 2.1% | 3.1% |
The energy value of Vegetable Omelette is 67.4 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
How to make an omelette in the oven?
The advantage of the oven is the ability to cook without adding oil. An omelet with cheese, tomato and sweet pepper will be very tasty and nutritious. Place the peppers and tomatoes, cut into slices, into the pan, pour in the beaten egg whites and cook for about 5 minutes. Then add the chopped cheese and, if desired, sprinkle with herbs and bake for another 3 minutes. The dish turns out very tasty and healthy.
Diet protein omelet
An excellent dietary dish made from egg whites. This option is suitable for omelet lovers who care about their figure.
Ingredients:
- 2 egg whites
- 3 tablespoons unleavened milk
- 2 tablespoons green peas (canned)
- 1 fresh ripe tomato
- Teaspoon of olive oil
- Green onions
- Salt and spices
Preparation:
Separate the whites from the yolks and pour them into a bowl. Then add salt and use a fork to beat the whites until light foam. Now, continuing to whisk, add milk, and at the very end add chopped green onions and mix everything. Grease a frying pan with olive oil, put it on the fire and fry the tomato cut into slices in it. Then place green peas on the tomatoes and pour the omelette mixture over everything. Cover the pan with a lid and cook the omelette until cooked.
An omelet in a slow cooker is a real godsend for those losing weight!
What will please you on a diet is an omelette cooked in a slow cooker. Thanks to the airtight lid, the omelet in the multicooker turns out fluffy and tasty, does not lose its moisture, and also retains all its beneficial substances, in particular vitamin D. Even a classic omelet, the recipe of which everyone knows, will turn out incredibly juicy and tasty! The following programs are suitable for cooking: “Stewing”, “Multi-cook”, “Baking”, temperature 110 degrees, cooking time - 10 minutes.
Children's omelette
When a mother is on a diet, the whole family begins to eat right. It will be very useful for children to eat an omelet for breakfast with their beloved mother. But if your baby doesn’t like vegetable omelettes, then why not pamper him with children’s omelettes. Cut the apple into thin slices and bake in the oven for 3 minutes. Beat the egg whites with milk, add cottage cheese, cinnamon, and a little honey. Pour the resulting mixture on top of the apples and bake for 5 minutes. Your baby will be very happy with such a healthy and slightly sweet breakfast! Photos of culinary experts will tell you how to decorate a children's omelette.
Tasty and healthy food is the key to your beauty and longevity!
VesDoloi.ru
Many people who want to get rid of a few hundred grams and lose weight try to think through and create a nutrition menu so that they only eat dishes low in carbohydrates and fats. Diet omelette is one of these dishes. It can be eaten for breakfast or dinner, because the dish contains virtually no “extra” calories, and the large amount of protein makes it very nutritious.
How to cook a diet omelet?
In order to enjoy the great taste of this dish, you need to purchase all the ingredients the day before. Otherwise, you won’t be able to prepare the perfect diet omelette for breakfast, because good dishes should be made only from the freshest ingredients.
Also, take care in advance of the dishes in which the food will be fried. It is better to use a frying pan with a ceramic or non-stick coating. In such dishes, you can avoid using oil for frying, and, therefore, reduce the calorie content of the dish. If you don't have such a frying pan, simply wipe the surface with a paper towel after applying the oil to remove any excess.
Diet omelette recipe
You don't need expensive ingredients to prepare the dish. You can easily find everything you need in a regular store.
Ingredients:
- chicken egg – 2 pcs;
- skim milk – 70 ml;
- salt and spices - to taste.
Preparation
Separate the whites from the yolks and beat them with a fork or mixer. Add milk and mix all ingredients again. Salt the resulting liquid mass and pour it into a preheated frying pan. If the cookware does not have a non-stick coating, grease it with a small amount of oil. Bake the omelette covered, adding spices if desired. It is better to use black pepper, herbs or curry as seasonings.
Diet vegetable omelet
You can also prepare this dish with vegetables. To do this, first, before pouring the mixture of milk and proteins into the frying pan, fry the bell peppers or tomatoes.
Otherwise, the recipe for preparing the dish remains the same. When quickly fried, vegetables will retain their vitamins and breakfast or dinner will be even more healthy. Especially if you don’t use oil when cooking.
This dish will be no less tasty with green beans. This green vegetable goes well with omelette and makes its aroma even more delicate and rich. And the taste of the dish will become even better.
WomanAdvice.ru
Author: Ivan and Alina
21.06.2017 / 20:07
Good afternoon
Today we will prepare an omelette for breakfast for weight loss. Put the butter and the frying pan aside - we definitely won’t fry it.
Let's prepare a delicious diet omelette in two ways. It's very fast, and the result will please you. By the way, such a breakfast is suitable not only for those who decide to lose weight.
If you decide to go on a diet, it is better to start not on Monday or the 1st, but with breakfast. With any weight loss diet, how you cook is important.
Food should be low in calories, but always tasty and nutritious.
Best to avoid:
• frying in oil; • a large number of spices; • salt.
Salt and spices interfere with proper fluid exchange in the body, the fluid stagnates, and your legs and arms swell.
Diet meals should be light but nutritious. Eggs for breakfast are a great option. They contain:
• protein; • omega-3; • fatty acid; • magnesium, potassium, iron; • vitamin A.
They are quickly absorbed and do not cause heaviness in the stomach. As I already said, we won’t fry it in a frying pan. When frying, beneficial substances are destroyed.
The benefits of the product are reduced, and the harm is obvious - frying in oil and high temperature negatively affect the quality of the product.
We will prepare a very simple omelette in several ways. It will become your favorite breakfast when losing weight.
The steps for preparing the mixture are the same for different cooking options.
Ingredients:
- Eggs - 2 pcs (more is possible if the eggs are small)
- Olive oil - 1 tbsp. l
- Milk - 1 tbsp. l
- Greens to taste
- Cheese (you can use Parmesan, but I used young cow cheese)
- Any ham, sausage, slices (most importantly, choose lean meat).
- You can add something else to your taste:
- Mushrooms
- Cherry tomato
- Chia seeds or any other
- Bell pepper, etc.
Diet breakfast egg recipes. Diet breakfast options for weight loss:
Egg breakfast
What could be more satisfying, quick and delicious than a chicken egg breakfast? The presence of vegetables makes breakfast balanced. There are many options here:
- scrambled eggs with onions and tomatoes;
- omelet with broccoli or cauliflower;
- scrambled eggs from a couple of eggs with a small amount of chicken breast + lettuce;
- a couple of hard-boiled eggs and a vegetable salad.
Lenten breakfast
Do you want to start the day with something incredibly easy, but so that you can easily wait until lunch? Select fruits and nuts:
- baked apple with a spoon of honey and a handful of nuts;
- fruit salad with nuts, dressed with yogurt;
- grapefruit and a handful of almonds (great for accelerating metabolism);
- half a glass of nuts and a glass of freshly squeezed fruit juice.
Simple milk breakfast
What could be simpler than breakfast with dairy products? They do not require any additional preparation at all. There are many options:
- a glass of kefir + bran or fiber;
- fermented baked milk + apple;
- cottage cheese with fruits or berries;
- cottage cheese mixed with yogurt (if the cottage cheese is low-fat and uniform in structure, you will get something like store-bought cottage cheese);
- “soup” made from cottage cheese, berries and kefir;
- white yogurt and banana.
- milk soup with rice
Buckwheat with kefir for breakfast
Girls who are into diets have probably heard about this combination.
There is even a whole diet that you need to follow for several days and which includes exactly these products. They can be eaten either mixed or without mixing.
Hearty breakfast
We usually call tea and a sandwich a hearty meal. What options for such a breakfast can be considered dietary?
- tea without sugar with milk + bran bread with a slice of cheese (you can add a slice of apple);
- tea without sugar + black bread with cottage cheese and herbs;
- tea without sugar + rye bread with cucumber and white chicken.
Oatmeal
It is no secret that Sherlock Holmes, who had extraordinary mental abilities, always chose this option. And for good reason: oatmeal is incredibly healthy. In addition, there are many options for how to eat it deliciously:
- oatmeal + grated apple;
- oatmeal + nuts;
- oatmeal + raisins or other dried fruits;
- oatmeal + fresh berries;
- oatmeal + banana;
- oatmeal + cream and honey.
For those with a sweet tooth
If you can’t imagine your life without sweets, then it’s better to eat it in the morning - during an active day you will use up the calories you receive and will not gain weight from your favorite treat.
- a cup of tea without sugar + 1/3 bar of dark chocolate. Precisely bitter, not dark, not milky and certainly not white - they have too much sugar;
- a cup of tea + a couple of cheesecakes;
- cup of tea + banana pancakes.
For those who are constantly late or rushed
If you are very limited in time, the easiest option is a ready-made breakfast. But you also need to be able to choose it:
- plain corn flakes without sugar or additives + yogurt;
- the same cereal, but with milk and berries;
- unsweetened bran (sold at the pharmacy) + fermented baked milk (a very filling option).
Balanced
The best breakfast option is the one that saturates the body with all the necessary elements. Some things will need to be prepared the night before, but it's worth it:
- boiled chicken breast + fresh vegetable salad;
- lean ham + a couple of cucumbers;
- half a grapefruit + a sandwich with lean meat and lettuce.
