Is it possible to cook scrambled eggs without oil? How to cook healthy eggs instead of regular scrambled eggs? What is a dietary omelet

Scrambled eggs are one of our favorite breakfasts: fast, tasty, satisfying. But many have to deny themselves this pleasure due to the high calorie and fat content of the dish. 103.by found four ways to prepare “light” scrambled eggs. Habitual things can be made healthy!

High calorie content The fried egg quality is not due to the eggs themselves, but to the oil in which they are fried. For example, let's take the average scrambled egg of two eggs. The eggs themselves contain approximately 12 grams of fat and 173 kilocalories. When one tablespoon of vegetable oil is added to them, the fat in the scrambled eggs becomes 29 g, and the calorie content increases to 326 kilocalories. The ill-fated spoon of butter becomes a “fly in the ointment”.

In other words, 59% of the fat and 47% of the calories in scrambled eggs come from the oil in which the eggs are fried. Therefore, the most obvious way to reduce calories is to cook without oil. But how?

We've found four ways to make healthy morning eggs.

Scrambled eggs without butter

A brand new non-stick frying pan is ideal for this recipe. Several times it will be possible to cook eggs completely without oil - you just need to beat them into a heated frying pan. However, with use, even the highest quality coating wears out - the number of “healthy” breakfasts is limited. Then another recipe for “light” scrambled eggs will do.

Calorie and fat content can be significantly reduced by minimizing the amount of oil to that required for cooking eggs. To do this, just dip the tip of a napkin in oil, squeeze it out and lightly wipe the frying surface. Or you can prick a crust of bread on a fork, moisten its free side in oil and wipe the pan. With this frying method, the calorie content of scrambled eggs will be 200 kilocalories (versus 326 with the standard cooking method).

Scrambled eggs on water

Some will criticize this recipe for the lack of a characteristic aroma and a light crispy crust. But try it anyway: eggs with this method of preparation are neither boiled nor fried, but tasty and without extra calories! Fill the pan with water about halfway and heat it to a boil. Eggs are beaten into the water (caution: it is very easy to get burned due to splashing water). At the same time, you should try not to damage the yolk so that the scrambled eggs turn out beautiful and neat. Close the pan with a lid, reduce the heat and bring the dish to readiness within 2-4 minutes.

Scrambled eggs on tomatoes

Wash the tomatoes and cut into slices. First, it is better to remove the skin from them in any convenient way (dip them in boiling water for a few seconds and remove them, or simply cut them off with a knife). Place the chopped tomatoes in a hot frying pan and fry them lightly to release their juice. Beat the eggs on top, cover with a lid and fry (or rather simmer) over low heat until cooked (2-4 minutes).

Scrambled eggs in the microwave

It's quite simple here. Eggs are beaten into any container suitable for microwave oven(it could even be a cup), placed in the oven and cooked for a minute and a half at maximum power. The original scrambled eggs are obtained in tomatoes, which are used as a container for them. To do this, remove the top of a large tomato and scoop out the pulp with a teaspoon. An egg is driven into the resulting “glass” and covered with the cut off top of the tomato. Scrambled eggs in vegetables cook for about three minutes. The egg mass turns out airy, aromatic and healthy!

And to make scrambled eggs even healthier, you can add zucchini, sweet peppers, eggplants, onions, herbs and herbs, pieces of meat, fish, and seafood. In addition, scrambled eggs can be made not only from chicken eggs, but also from quail, guinea pig, duck, turkey and even ostrich.

Today more and more more people They prefer to cook omelettes in an unconventional way. So, more and more often, omelettes are prepared in a slow cooker and oven. During this cooking method, you may not use vegetable oil, which will significantly reduce the calorie content of the omelet, but you will have to spend a little more of your time. How to cook a diet omelet when you don't have time? Use the microwave - just 1-2 minutes and the omelette is ready. Anyone who likes to tinker with pp should definitely try a steamed omelette, it’s the best dietary dish! Well, don’t forget about the traditional preparation of omelettes - in a frying pan!

When can you eat an omelet? Depending on its ingredients, omelet can be eaten for breakfast, dinner and even lunch! You can always choose your proven and favorite diet omelette recipe!

How to cook PP omelette in a frying pan

The simplest and most common way to cook an omelet is to make an omelet for breakfast in a frying pan. A diet omelette in a frying pan is prepared without adding vegetable oil, which means that you will need a frying pan with a non-stick coating.

3 eggs. In this omelet we will use only one yolk and three whites, so you will significantly reduce the calorie content and fat content.
2 tablespoons of milk. It's only 20 calories, but you can also use water if you prefer.
Spices and salt.

Beat eggs, add milk, salt and spices. Pour the omelette into a heated frying pan and fry for 5-7 minutes.

Diet steamed protein omelette

If you want a fluffy and airy protein omelette, then try steaming it. This steam diet omelette is often also called a sports omelette, due to great content squirrel. Also, this particular omelet recipe is recommended by doctors for people with gastrointestinal diseases who adhere to diet table No. 5.

You will need:

4 eggs. Separate the whites from the yolks. In this recipe we will use only whites.
3 tablespoons milk or water
Salt and spices.

Beat the whites, add milk and salt. Pour the omelette into a steamer container and cook for 10 minutes. If you don't have a double boiler, you can cook the omelet in a water bath using a colander and any silicone baking molds.

Dietary egg white omelette recipe

And here is another dietary omelet that deserves our attention. The thing is that we will cook it using a package. We will need:

4 squirrels;
Salt and spices to taste.

Beat the egg whites, add salt, add spices and pour the egg white mixture into the bag. To be extra safe, put on another bag and immerse it in boiling water. Cook for 20-25 minutes, then remove, carefully cut the bag and let the steam escape. This diet omelette is good served with herbs.

Diet omelette with vegetables

PP omelette with vegetables is a wonderful dish that can be prepared not only for breakfast. Thanks to the addition of healthy vegetables, this omelet perfectly satisfies hunger, which is why it is prepared as dinner. How to cook a diet omelette with vegetables:

3 eggs. Separate the whites from the yolks. We will again use only one yolk and three whites.
50 grams of green beans. These beans contain a minimum of calories, but a maximum of fiber, which is ideal for weight loss.
50 grams of mushrooms. They also contain a minimum of calories, but are perfectly filling.
50 grams of green peas. If you don't have fresh, you can use frozen.
A few spoons of milk or water.
Salt.

We will cook the omelet with vegetables in a frying pan. First, lightly fry the vegetables on olive oil. When the vegetables are almost ready, pour them with beaten eggs. Cover with a lid and cook over low heat for 5-7 minutes.

Omelette with apples in a frying pan

If you have a sweet tooth, you can always treat yourself to an excellent omelette with apples in the morning. This omelet is an excellent substitute for dessert, and it is very easy and simple to make.

100 grams of apples. It is better to use sweet and juicy varieties to make the omelet tastier.
2 eggs;
1 tablespoon of butter (take the leanest one, about 67%);
Powdered sugar and cinnamon to taste.

Cut the apple into thin slices and add to it powdered sugar and cinnamon to taste. Fry in butter over low heat for a couple of minutes until they become soft. Then add the beaten eggs and cook for 5-7 minutes over low heat.

Diet omelette with tomatoes

Another favorite dish of all those losing weight is a diet omelette with tomatoes. This omelet contains very few calories, but it perfectly satisfies the feeling of hunger.

1 medium tomato. In principle, you can use any tomatoes, but give preference to meatier varieties. You can make this omelet with cherry tomatoes.
3 squirrels. In this recipe we use only proteins to keep the calories as low as possible.
Salt;
Any greens. Green onion feathers are perfect.
1 teaspoon olive oil.

Beat the egg whites, pour them into the frying pan and immediately place the tomatoes cut into slices on top and sprinkle with herbs. Cook over low heat until the omelette is completely cooked.

PP omelette with cottage cheese recipe

A diet omelette in a frying pan can be prepared with cottage cheese. This will not be just an omelet, but a real high-protein omelet that can be a great dinner.

100 grams of cottage cheese. You can use low-fat cottage cheese or 5% fat cottage cheese.
2 eggs;
Any greens. Don't forget about healthy celery and spinach, they are very often used in weight loss.
Salt and spices.

Beat the eggs thoroughly and add cottage cheese. Try to mix well so that there are no large lumps. Add salt and spices, herbs. This diet omelette should be cooked over low heat for 5-7 minutes.

Photo:natalista_tort

Diet omelette with cheese

PP omelette with cheese is not fantasy at all, but reality. Although cheeses are high in fat and are not considered dietary products, if you wish, you can always try to prepare a real dietary omelet. What's the secret? So, for cooking you will need:

20 grams of any low-fat cheese. Low-fat cheese is cheese with 10%-20% fat content. It is good to use mozzarella and suluguni cheese in this recipe.
3 eggs. Let's take only one yolk and three whites.
Salt and pepper to taste.

Beat the whites with the yolk, salt and pepper. Grate the cheese and add to the egg mixture. Cook this omelet in a non-stick frying pan under a lid for 5 minutes. You can sprinkle some herbs on top.

Omelet with broccoli (PP)

Do you like broccoli? There are legends about the benefits of broccoli; it is an indispensable vegetable on the diet, so if you want to get slim, be sure to include this dish in your diet.

70 grams of broccoli. You can use either fresh or frozen broccoli, there is no difference.
2 eggs;
Salt and pepper;
1 teaspoon olive oil.

Pour in the olive oil and add the broccoli, you need to fry it on both sides (you can cook this diet omelet with broccoli in a non-stick frying pan, then you won’t need oil). If the broccoli is not ready, simply simmer it with a little water. Then pour in the beaten eggs with salt and pepper, cover with a lid and cook over low heat.

Diet oatmeal omelet

Diet omelette with oatmeal, also called oatmeal pancake, is extremely popular. The advantage of such an omelet is that it can be served with any filling - salmon, herbs, cottage cheese, vegetables, fruits and berries.

2−3 tablespoons oatmeal. Don't forget that it is better to use coarsely ground flakes. They contain much more healthy fiber.
1 egg;
1-2 tablespoons milk (if desired, you can omit it at all).

Mix all the ingredients and place our oatmeal pancake in a dry and hot frying pan. Fry each side for a few minutes and our hot pancake is ready! It's time to serve it with any filling.

Buckwheat omelette recipe pp

If you don’t know what to eat buckwheat with, then be sure to try making a buckwheat diet omelette, which is an excellent option for lunch and dinner. To prepare it you will need:

100 grams of boiled buckwheat
1 egg and another 3-4 whites. We try to reduce the calorie content of the omelet as much as possible, and therefore use only one yolk.
Salt and pepper to taste;
Any greens.

Beat the egg mixture, add chopped herbs, salt and pepper. You can cook this omelet in a non-stick frying pan. Serve with vegetables.

Diet omelette without milk on water

If you are a fan of omelette without adding various ingredients, then try water omelette. You will need:

3 eggs
3 tablespoons of water. For one egg we take one tablespoon of water. If you are making an omelet from 2 eggs, use 2 tablespoons of water, respectively.
Salt and pepper to taste

First, separate the whites from the yolks and beat them. Then carefully add them to the yolks, add water and beat again. At the end, add salt and pour into a hot frying pan. As soon as the omelette rises, you can reduce the heat and cook on low until fully cooked.

Diet omelette in the oven

How to cook a diet omelette without frying? Of course, using the oven. You can cook in a regular baking dish or in small silicone molds.

4 eggs. If you wish, you can use only one yolk. This will greatly reduce the calorie content of your omelet.
100 grams of boiled cauliflower. This vegetable is ideal for baking an omelet in the oven, as it gives the omelet a special tenderness.
Salt and pepper to taste.
4 tablespoons of milk. Don't forget that you can always replace milk with water.

Beat eggs and milk. Add salt and pepper to taste. Place the boiled mixture on a baking sheet cauliflower(be sure to salt the water in which you will cook the cabbage) and pour in the egg mixture. Cook in the oven at 180 degrees for about 25 minutes.

Diet pp omelette in the microwave

You can even prepare a simple and tasty omelette using a microwave. This is especially convenient if you have limited time in the morning.

2 eggs;
any dry greens;
salt and pepper.

In a separate container, beat the eggs, add salt and pepper and any dried herbs (Provencal or Italian herbs are great). Now place the bowl in which you will cook the omelet in the microwave for exactly 1 minute at a power of 600-800. After that, pour the egg mixture into this heated bowl and place it in the microwave again for the same time. Your omelet is ready!

PP omelette in a slow cooker

Simple and easy way To prepare a diet omelette without frying is to use a slow cooker. We offer an excellent omelet recipe that you and your family will definitely enjoy.

5 eggs;
120 grams of spinach. You can use fresh spinach, chopped or frozen. Be sure to defrost the spinach before cooking to drain off any excess water.
5 tablespoons of milk. (You can not use it at all or replace it with plain water).
Spices.

Mix eggs with all ingredients. Add spices. Pour the egg mixture into the multicooker and set the “Baking” mode. Cook for 10 minutes with the lid closed.

As you can already see, preparing an omelet is not that difficult. The main thing is to use the right ingredients that are not only tasty, but also healthy. You can create your own diet omelette recipes using healthy ingredients. Let your favorite omelettes be filled with green vegetables rich in fiber, healthy herbs and low-fat cheeses. Then your diet will become truly varied and healthy. You know delicious recipes omelettes? Share with us and we will definitely publish them! Let's lose weight together!

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

28 Mar 2017

Content

Having learned how to cook a diet omelet, you will always be provided with a tasty and low-calorie breakfast, the basis of which is eggs. The dish is very healthy for the body, it is nutritious and satisfies well. Knowing different cooking recipes, you can delight your family every day with a new version of the familiar omelet. Read on to see how you can make this delicious dietary dish.

Is it possible to eat an omelet on a diet?

Women who want to lose weight and carefully monitor their figure are often unsure about whether they can include egg dishes in their menu. To answer this question, you need to understand the composition of the product. Eggs consist of proteins and fats, a small amount of carbohydrates, and water. The calorie content of one medium-sized piece is 157 kcal. Egg white contains a minimal amount of fat and carbohydrates, there is no cholesterol and other substances that the yolk is so rich in.

Eating an omelet on a diet is allowed, especially if it is protein. The dish is suitable for any meal, including evening meals. A prerequisite for cooking is right choice heat treatment method. Omelettes are made by steaming, in a slow cooker, in the microwave, or baked. Pan frying doesn't work very well. It is advisable to add a minimal amount of oil or do without it at all.

What is a dietary omelet

This is the name of a dish prepared from eggs or only whites, water or skim milk. A diet omelet is a low-calorie food that is suitable for both breakfast and a full lunch or dinner. Ideally, it should be steamed, in a slow cooker or oven, and fats should be used in minimal quantities. Depending on the recipe, vegetables, fruits, cheese, and other products can be added to the dietary dish. The main condition is that they are low-calorie.

How to cook a diet omelet

There is absolutely nothing complicated in the process. First, the products are prepared. To prepare a diet omelette, beat eggs with a fork, whisk or mixer with milk or water, salt until smooth. It is poured into a baking dish or frying pan. There are also methods of processing in a slow cooker and steam. Remember a few secrets to obtain a successful dietary dish:

Try to add less oil or eliminate it altogether.
Salt the low-calorie omelet almost just before turning off and add just a little.
Do not add mayonnaise or rich sour cream. If you want to make it really dietary, do not use anything other than light, healthy vegetables and herbs.
Avoid recipes with flour and semolina. These ingredients can be replaced with a small amount of potato starch.
If you're making scrambled eggs for dinner, don't make them with yolks.
The more thoroughly you beat the egg whites, the fluffier the dish will be. If you do it poorly, it will look like a pancake.
Make an omelet in the morning, cut into portions, put one in a container and take it with you to work. You will be provided with a healthy and nutritious snack.

Diet steamed protein omelette

Cooking time: 10-12 min.
Number of servings: 2 persons.
Calorie content of the dish: 296 kcal.
Purpose: diet.
Kitchen: homemade.

Kids will really like the taste of a steamed protein omelette as a diet. The consistency is simply amazing: porous, airy. The number of calories in this dish is minimal, so even on the strictest diet you can safely afford a portion or two. Write down how to steam an omelet in your recipe book. You will definitely love this wonderful easy meal.

Ingredients:

eggs – 4 pcs.;
salt – a couple of pinches;
sour cream – 2 tbsp. l.;
butter – 20 g;
milk of minimal fat content – 125 ml.

Cooking method:

Before making a steam omelet, separate the egg whites.
Salt them, pour in the milk and whisk thoroughly to form a fluffy white head.
Gently add sour cream without ceasing to stir.
Boil water and prepare dishes for the steam bath.
Grease a mold or bowl suitable for scrambled eggs with butter and pour the mixture into it.
Place the workpiece in the bathhouse and cook for 5-7 minutes.
Serve the dietary dish, garnished with chopped parsley. If you wish, you can add spices that you like.

Egg white omelet in the microwave

Cooking time: 25 min.
Number of servings: 1 person.
Calorie content of the dish: 276 kcal.
Purpose: diet.
Kitchen: homemade.
Difficulty of preparation: easy.

The option of a protein omelet in the microwave will be very popular with people who prefer quick and healthy meals. It's very easy to do. Due to the presence of tomatoes in the recipe, the scrambled eggs turn out incredibly tasty, with a slight sourness. This diet omelette must be served hot, garnished with fresh herbs. The recipe calls for hard cheese. You can use any, but it’s better to find Parmesan.

Ingredients:

egg whites – 4 pcs.;
cheese – 50 g;
milk – 75 ml;
tomato – 1 small;
salt, dill.

Cooking method:

Beat the egg whites thoroughly, adding milk little by little.
Scald the tomato with boiling water and remove the skin. Cut into small cubes or slices.
Chop a few sprigs of dill.
Add the tomato and herbs to the well beaten egg mixture. Lightly salt it.
Grate the cheese coarsely.
Place the protein mixture in the microwave at medium power for 6-8 minutes.
Before serving, sprinkle the dish with grated cheese.

Protein omelet in the oven

Cooking time: 45 min.
Number of servings: 4 persons.
Calorie content of the dish: 465 kcal.
Purpose: diet.
Cuisine: Italian.

Protein omelet in the oven is a dietary dish. It is quite worthy of a place even on the holiday table, because it looks simply amazing. It adds a lot fresh vegetables, so scrambled eggs turn out to be a real source of vitamins. If you want to make your diet not exhausting, but varied, read what kind of omelet to make for dinner for weight loss.

Ingredients:

green peas (frozen) – 0.2 kg;
eggs – 12 pcs.;
Brussels sprouts – 260 g;
salt – 4 pinches;
white onion – 1 pc.;
parsley - a small bunch;
ground black pepper – 2 pinches;
olive oil – 4 tbsp. l.;
bell pepper – 2 pcs.;
milk – 0.4 l.

Cooking method:

Wash all vegetables, dry with napkins. Cut the cabbage into halves, the onion into thin quarter rings, and the pepper into strips.
Heat a little vegetable oil in a frying pan. Fry the onion until softened. After a couple of minutes, add the peas. Simmer covered for 5 minutes.
Add Brussels sprouts. Mix and cook for another 5 minutes.
Beat the whites with salt, gradually adding milk, and finally pepper.
Place chopped herbs into the egg-milk mixture.
Place all the vegetables into the mold. Pour in the milk-egg mixture.
Place in an oven preheated to 190 degrees. Cook for 25 minutes.

Diet omelette in a slow cooker

Cooking time: 35 min.
Number of servings: 1 person.
Calorie content of the dish: 195 kcal.
Cuisine: French.
Difficulty of preparation: medium.

By preparing a diet omelet in a slow cooker, you will provide yourself with a satisfying and healthy breakfast. This dish is very tasty and looks incredibly appetizing. In a slow cooker, the egg mixture rises perfectly, becomes fluffy and high. According to the recipe, it is suggested to put tomatoes in the dietary dish, but if you are not a fan of them, you can use bell peppers or zucchini rings.

Ingredients:

eggs – 3 pcs.;
pepper, salt;
milk – 45 ml;
butter – 1 tsp;
tomatoes – 1 medium;
basil – 30 g;
feta cheese – 30 g.

Cooking method:

Grease the multi-pan with oil.
Wash the tomato, dry it and cut it into small cubes. Place in the multicooker bowl. Sprinkle with chopped basil.
Turn on the “Fry” mode and cook vegetables and herbs for 7-10 minutes with the lid open.
Beat the eggs thoroughly, gradually adding milk to them. Pour the resulting mixture over the vegetables and stir.
Salt and pepper. Add grated cheese (you can break the cheese with your hands).
Set “Bake” for 20 minutes. After the beep, remove the dish by turning it over using a large flat plate. Serve hot, garnished with fresh herbs.

Omelet without oil

Cooking time: 20 min.
Number of servings: 2 persons.
Calorie content of the dish: 315 kcal.
Purpose: diet, breakfast.
Kitchen: homemade.
Difficulty of preparation: easy.

If you have a good non-stick frying pan at home, you can make a great omelet without oil. It turns out incredibly tasty and does not contain fat, which is so feared by all people who are losing weight. If you want to diversify the recipe, you can add it to a dietary dish low-fat cheese, vegetables you like. These scrambled eggs can be served for both breakfast and dinner.

Ingredients:

egg whites – 6 pcs.;
milk – 4 tbsp. l.;
salt pepper;
soda - a pinch.

Cooking method:

Beat the whites thoroughly with a little salt. Add milk gradually, one tablespoon at a time.
Add soda to the mixture. Salt and pepper. Beat well again.
Place a clean non-stick frying pan over medium heat.
Pour the egg mixture over it and immediately cover with a lid.
After some time, reduce the heat to low. Do not open the lid.
Cook for 10-12 minutes. Serve sprinkled with chopped parsley.

Omelette recipe in a frying pan

Cooking time: 35 min.
Number of servings: 4 persons.
Calorie content of the dish: 612 kcal.
Purpose: diet, breakfast.
Cuisine: European.
Difficulty of preparation: medium.

The original recipe for a dietary omelette in a frying pan is worth taking note of by all adherents of healthy low-calorie food. This dish is ideal for a diet breakfast or lunch. It contains vegetables: onions, blueberries, cherry tomatoes, bell peppers. If you do not use anything from this list, you can exclude or replace it. For example, when making a dish for a child, add only tomatoes and that’s it.

Ingredients:

egg whites – 16 pcs. (or 8 whole eggs);
pepper, salt;
spinach – 200 g;
Yalta onion - 2 pcs.;
cherry tomatoes – 8 pcs.;
bell pepper – 2 pcs.;
eggplant – 2 pcs.

Cooking method:

Rinse all vegetables cold water and dry. Clean them and cut them all into equal small cubes.
Chop the spinach.
Divide the vegetable mixture into two equal halves. Fry one of them for a couple of minutes in a dry frying pan.
Beat the whites into a fluffy foam with salt. Pepper, you can add the seasonings you like.
Pour the protein foam over the roasted vegetables and cover immediately.
Cook on low heat. When the mass sets on top, carefully lay out the other half of the vegetables.
Cover and cook for a couple more minutes.
Serve by cutting into portions or rolling up.

Vegetable omelet

Cooking time: 25 min.
Number of servings: 2 persons.
Calorie content of the dish: 427 kcal.
Purpose: diet, breakfast.
Cuisine: Greek.
Difficulty of preparation: medium.

Having breakfast with a dietary vegetable omelette, you will get a boost of energy and Have a good mood for the whole next day. It is very fluffy, appetizing and will appeal to all people who love light but tasty food. These scrambled eggs are made in the oven, not in a frying pan, so they contain a minimum amount of calories. You can add any spices to a dietary dish, the main thing is not to overwhelm the taste of fresh vegetables.

Ingredients:

milk – 1 glass;
salt, seasonings, pepper;
eggs – 4 pcs.;
hard cheese – 200 g;
carrots – 2 pcs.;
zucchini – 0.4 kg;
bell pepper – 2 pcs.;
leek - 1 stalk;
broccoli – 0.4 kg.

Cooking method:

Wash the vegetables and dry. Peel carrots, zucchini, and peppers from seeds. Cut all vegetables into small cubes of the same size.
Place a dry frying pan on the fire. When it warms up, fry the carrots, zucchini, peppers and leeks without oil in their own juice for 5 minutes.
Add broccoli. Pour in a little water and simmer for five minutes.
Transfer the vegetables to a baking dish.
Beat eggs with salt. Gradually add milk. When the mass becomes fluffy, pepper it and add seasonings.
Pour the egg mixture into the pan with the vegetables.
Preheat the oven to 190 degrees. Place a dietary dish in it and cook for a quarter of an hour. A couple of minutes before turning off, sprinkle with coarsely grated cheese.

Omelette with cottage cheese

Cooking time: half an hour.
Number of servings: 2 persons.
Calorie content of the dish: 296 kcal.
Purpose: diet, breakfast.
Kitchen: homemade.
Difficulty of preparation: easy.

A dietary omelet with cottage cheese can even be included in a child’s diet, because it is prepared from products that are exclusively healthy for the body. It is fried in a frying pan with the addition of olive oil, but if yours has a non-stick layer, then you don’t have to grease it at all. This dish must be served hot, with a slice of whole grain bread and a cup of aromatic herbal tea.

Ingredients:

egg whites – 6 pcs.;
salt, spices;
low-fat cottage cheese – 0.4 kg;
olive oil – 1 tsp;
dill and parsley - half a bunch;
green onions - 10 feathers.

Cooking method:

Wash and dry the greens and onions.
Mash the whites into a fluffy foam with a little salt. You can do this with a fork, but it is more convenient to use a whisk or mixer. Add cottage cheese. Season.
Chop the green onions and mix with the egg-curd mixture.
Preheat the frying pan. Brush it with a little olive oil.
Pour the curd and egg mixture into the pan and immediately cover with a lid.
Cook over low heat for 10 minutes. Remove from heat. Keep covered for a couple more minutes.
Serve the dietary dish in portioned plates, sprinkled with chopped herbs.

Omelette in a bag

Cooking time: 45 min.
Number of servings: 1 person.
Calorie content of the dish: 168 kcal.
Purpose: diet, breakfast.
Kitchen: homemade.
Difficulty of preparation: medium.

You can make an interesting dietary omelet in a bag not only at home, but also “in field conditions" It can be easily prepared if you have a pot and a fire. The scrambled eggs come out airy, literally melting in your mouth. For the cooking process, you will need to use clean, thick cellophane bags that are not damaged at all, otherwise the egg mass will simply leak into the water.

Ingredients:

eggs – 6 pcs.;
salt;
milk - two thirds of a glass;
Dutch cheese – 0.2 kg;
pepper, salt.

Cooking method:

Pour a little more than half of the water into a large saucepan and put it on the stove to boil.
Beat eggs with salt. When the mass becomes fluffy and covered with a foamy cap, begin to gradually pour in milk.
Grate the cheese finely. Add to the egg mixture and stir. Add salt and pepper.
Place two bags on a deep plate or cup to form a pouch. Pour in the egg-cheese mixture.
Carefully gather the edges of the bags, tie them with an elastic band or just a knot.
Place the workpiece in boiling water and cook for 20-30 minutes.

Video: How to make a steam omelette

Attention! The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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Discuss

Diet omelette - how to cook according to recipes with photos, steamed, in a frying pan, oven and slow cooker

It would seem that there is no special science in how to cook ordinary scrambled eggs. But for many, the dish burns, the yolks spread, and the whites are not cooked through. Before learning about the secrets of cooking, how to make it tasty and quickly and how long it is fried, let’s consider what is included in the popular dish.

Composition and nutritional value

Percentage the nutritional value scrambled eggs are distributed as follows: fats - 51%, proteins - 46%, carbohydrates - 3%. Due to the fact that eggs by their nature are a medium for embryos, they contain everything necessary to ensure normal life. Namely, more than fifty bioelements, including oxygen, carbon, nitrogen and hydrogen. Egg yolk is rich in proteins, which stimulates growth muscle mass, vitamins, lipids and minerals. Large amounts of phosphorus and calcium strengthen bones, nails and teeth.

Benefits and harms

First of all, the benefit or harm of scrambled eggs depends on the freshness of the egg. In order to preserve the freshness of eggs longer, you need to keep them in the coolest place of the refrigerator in trays. The place in the door will not work - it is the warmest.

Place eggs in storage trays with the pointed end down. A large number of pores are located at the blunt end, through which the eggs “breathe”, thereby remaining fresh longer.

Eggs are considered the main source of salmonellosis. Therefore, it is better not to eat them raw or undercooked.

Not everyone can enjoy an omelette. This dish is contraindicated for allergy sufferers, people with liver diseases and children under 1.5-2 years old (the exception is the yolk - it can be used from 7-8 months). People with increased level cholesterol, you should avoid eating the yolk.

Previously it was believed that a large number of cholesterol in eggs has a detrimental effect on the body. But the results scientific research have proven that lecithin, which is also included in eggs, prevents the deposition of cholesterol in the cavities of blood vessels.

What else is useful about fried eggs is that they are almost completely digestible (98%). The nutritional value of the composition is equal to 250 ml of milk and 60 g of meat. Eggs are especially important in the diet of children. They rank second in importance after milk.

Calorie content of scrambled eggs

Are eggs high in calories? Eggs are a low-calorie product. The calorie content of fried eggs per 100 g, including vegetable oil, is 158 kcal. Based on the number of eggs, the calorie content of fried eggs is:

from 1 egg - 109 kcal;
from 2 eggs - 189 kcal;
from 3 eggs - 360 kcal.

To get a dietary breakfast, you can fry only proteins. The calories in scrambled eggs without yolk are almost unnoticeable - only 43 kcal per 100 g. But the protein content in the white of one egg is daily norm for the body.

Rules for cooking scrambled eggs

How to cook delicious scrambled eggs and in what oil should you fry them so that they don’t burn, become runny or hard? Despite the fact that this is one of the simplest dishes, not everyone can do it perfectly. Some simple rules and tricks will help you easily make scrambled eggs in a matter of minutes.

Choose a frying pan. The ideal option is a thick ceramic or cast iron frying pan. A wide one is suitable for a large number of eggs, a small one is suitable for one or two, so that the edges of the white do not spread and burn.
Use 2 types of oil. To ensure that the food does not burn and acquires a pleasant aroma, fry in vegetable oil and butter.
Temperature regime. You need to beat the eggs into a well-heated frying pan, otherwise they will absorb excess fat and take a long time to cook. For efficient cooking, select medium heat. On high, the edges will burn, and the middle will not have time to fry.
How long to fry eggs? It is impossible to determine readiness down to the minute, since different dishes are used, eggs are not the same size, and the temperature on the stove is different. The dish is considered ready when the protein has hardened. You can gently taste the yolk with your finger. It shouldn't be too soft.
Prepare for several servings. Fried eggs for 2 or more servings are not cooked evenly because one egg white covers the other. To eliminate this, you should make cuts in several places on the semi-finished protein.
Add salt correctly. If you add salt at the beginning immediately after whisking it into the pan, the yolk will most likely spread and become covered with white spots, so it is better to do this at the end. In addition, if you fry scrambled eggs correctly, then you should salt not the yolk, but the white.

How to determine fresh eggs or not, without breaking them? Very easy. The longer they lie, the more air and less moisture they contain. Place the egg in a container of cold water. If it “lies” on the bottom in a horizontal position, it is fresh; if it is slightly tilted, it lies for about a week, and if it floats vertically, it is dangerous to consume such a product, it is stale.

Scrambled eggs without oil - 3 ways

There are several ways to fry eggs without oil. After all, food prepared in this way becomes less caloric and healthy. This dish can be included in diets for weight loss and treatment of the digestive system.

Method 1. Take a cotton pad and moisten it with vegetable oil. Squeeze well. Wipe the bottom of the pan. A ceramic or non-stick frying pan is suitable for this method. Fry the eggs over low heat, shaking slightly to prevent them from burning. Such a minimal dose of oil will not harm your figure or health.
Method 2: Cooking spray. Due to the aerosol, the amount of sprayed fat per serving is negligible. However, the food does not burn.
Method 3. Pour a little water into a heated frying pan so that it completely covers the bottom. When the water boils, beat in the eggs. Fry covered over low heat until done.

Classic recipe

You will need:

eggs - 2 pieces;
vegetable oil - 1 tablespoon;
salt - to taste.

Preparation

Since you can cook fried eggs not only in a frying pan, we will use the oven method.

Heat vegetable oil in a frying pan.
Beat in the eggs carefully so that the yolks do not spread. Add some salt.
Cook for 1-2 minutes. Place in an oven preheated to 180 degrees for another 3-4 minutes.
Cut the eggs into whites and keep the lid closed to prevent food from sticking to the pan.

Sweet pepper fried egg with bacon

You will need:

eggs - 2 pieces;
bacon (ham) - 2 slices;
large bell pepper - 1 piece;
butter - 10 g;
salt, spices, herbs - to taste.

Preparation

Wash the peppers and dry them. Cut 2 circles 1.5-2 cm thick from the middle.
Cut the bacon or ham into small pieces.
Since frying eggs in a frying pan does not take long, fry the peppers over medium heat for 1-2 minutes on each side.
Melt the butter inside two pepper slices. Place bacon tightly in the middle.
After 2-3 minutes, beat one egg on top. Cover the pan with a lid and fry until done.
Turn off the pan and let sit for another 1-2 minutes. During this time, the scrambled eggs will “lag behind” the pan.
Transfer the finished fried egg in the “mold” to a plate or sandwich. Sprinkle with chopped herbs. Bon appetit!

Fried eggs are the most popular breakfast dish in many countries. Preparation takes a minimum of time, its benefits are obvious, and everyone likes the taste. The only negative is that it is almost impossible to diversify the preparation. But you can use various additives (ham, bacon, cheese, tomatoes), sauces and herbs. And then everyday fried eggs will definitely not get boring.

Hello, hostesses!

An ordinary omelette can be prepared in dozens different ways. And the taste will be different!

This article is your assistant for creating an original breakfast. We have collected wonderful recipes that are worth trying!

To quickly switch between recipes, use the links in the blue frame:

Classic fluffy omelette with milk and egg in a frying pan

We can't ignore the source of all the amazing recipes below. Of course it all started with him, the classic omelette!

Just two main ingredients: eggs and milk, and what a taste and benefit!

Ingredients:

Eggs - 4 pcs
Milk – 120 ml
Salt/pepper to taste

Preparation:

Break the eggs into a bowl, pour milk, salt, pepper into them and beat together well until smooth.

At this time, heat a greased frying pan. Pour the omelette into the frying pan and cover with a lid - this is a prerequisite for splendor.

Fry over medium heat for about 5-7 minutes, the bottom will be more ruddy, and the top will steam under the lid and will be more tender.

Fluffy omelet in the oven like in kindergarten

A tall and fluffy omelette from our childhood.

It is prepared in the oven, which is most useful not only for children, but also for adults. And no one can forget its taste, it is especially tender and milky!

Ingredients:

6 eggs
300 ml milk
1/2 tsp salt
20 g butter (soft, room temperature)

Preparation:

Break the eggs into a bowl.

Stir them, but don't beat them.

Pour in the milk and stir again.

For baking, choose a pan with high sides. Grease it with butter.

Pour the egg liquid into the mold.

Place in the oven for 35-40 minutes at 200 degrees. Do not open the oven during cooking.

5 minutes before the end of cooking, grease the surface with butter.

The oil will help it brown nicely and give it a familiar aroma from childhood.

You can eat! The result is a very delicate oven-baked omelette, fluffy, beautiful and very tasty!

Crispy omelette with cheese in a frying pan

A wonderful recipe with a crispy cheese crust!

A quick and easy breakfast, and very, very tasty!

Ingredients:

2 eggs
100 g grated cheese
50 g milk
salt/pepper/herbs to taste

Preparation:

Prepare all the ingredients. Beat eggs with milk, add spices.

Place the cheese in a frying pan and fry until melted.

Pour the egg mixture on top.

Cover with a lid and fry until nicely golden brown.

After this, fold the egg “pancake” in half in the pan.

Can be served. Wonderful breakfast!

Delicious omelette with vegetables - French recipe

Very interesting, tasty and healthy recipe for those who love vegetables.

Watch the nuances of preparation in this video.

Pamper your family with such a wonderful vitamin breakfast.

Omelet roll with tomatoes, mushrooms and cheese

This elegant omelette roll can be prepared not only for breakfast, but also for festive table, as a warm or even cold snack.

Ingredients:

6 eggs
50 g canned mushrooms
1 tomato
30 g cheese
fresh herbs to taste

Preparation:

To better understand the entire cooking technique, watch this video.

Omelet with bacon, cheese and potatoes

A hearty bachelor's breakfast! It's not as fat and harmful as they say.

We will fry it without oil, in the small amount of pork fat that the bacon will release during frying.

Ingredients:

Bacon (sausage) – 250 g
Potatoes - 3 pcs.
Eggs - 3 pcs
Cheese - 100 g
Milk – 50 ml

Preparation:

Cut the bacon into strips and place in the pan.

Fry until golden brown. Place the cooked bacon on a paper towel to remove excess fat. Then it will be crispy.

Cut the potatoes into small slices. Fry until done.

Grate the cheese on a fine grater and place in a frying pan on top of the prepared potatoes.

When the cheese is melted, place the bacon on it.

Beat the eggs into a bowl, add milk, salt and shake well until the mixture is homogeneous.

Pour the bacon and potatoes into the omelette and cover with a lid. Fry until the eggs are cooked, they should be crispy on the bottom and firm on the top.

It turns out very tasty! You can add other vegetables if desired: green beans, tomatoes, garlic arrows, bell pepper.

Italian omelette - frittata

Exquisite omelette with vegetables according to a real Italian recipe.

Ingredients:

egg - 4 pcs
hard cheese - 50 g (Parmesan)
cherry tomatoes - 5 - 6 pcs
bell pepper - 0.5 pcs
leek - 1 piece
olive oil - 1 tbsp. spoon
thyme - 2 - 3 sprigs
salt, pepper - to taste

Preparation:

Break the eggs and shake in a bowl.

Grate Parmesan (or other hard cheese to taste) on a medium grater.

Cut the tomatoes into slices and let dry for 15 - 20 minutes.

Cut the leek into thin half rings and fry in a frying pan with high sides and a thick bottom in olive oil. Place it on a plate.

Pour the beaten eggs into the frying pan and begin to fry over low heat.

When the bottom layer of the omelet is fried, add some salt and begin to evenly spread the chopped vegetables on top. Fried leeks, cherry tomatoes, thyme and bell pepper strips.

Fry until done, covered. You can also place the omelette in the oven and bake until golden brown.

Delicious rich and flavorful omelette!

How to make a steamed omelette

Steamed omelette is very healthy. It is prepared without oil, is dietary, this recipe is recommended for baby food.

Ingredients:

eggs - 2 pcs
sour cream - 20 g
milk - 30 g
salt and pepper to taste

Preparation:

Shake eggs with milk. Add sour cream and shake everything together again. Add salt and pepper if desired.

Take a baking dish and grease it with butter.

Pour the egg into the mold, place it on the steamer rack in the multicooker bowl.

Pour 200-300 ml of water into the bowl, maybe hot. Turn on steam mode for 20 minutes.

If you don’t have a multicooker, you can place the rack with the omelette on a pan of water, which will need to be boiled until the omelette is ready.

The finished omelette will be soft, very tender and healthy. You can decorate with herbs and serve with vegetables.

How to cook an omelette in a bag

The omelet is prepared in a bag for safety reasons and greater health benefits.

Prepared without oil, it is very low in calories.

Moreover, it does not contain carcinogens that are formed during frying in oil. Suitable for baby food.

Ingredients:

eggs - 3 pcs
milk - 150 ml
salt to taste

Preparation:

The whole point of this method is that an egg beaten with milk is placed in a bag.

This is where many people make the mistake of using regular food bags for cooking.

When heated, polyethylene begins to release harmful compounds directly into the prepared dish.

Important: For this recipe, use only special heat-resistant baking bags.

Otherwise, all the usefulness of the recipe will come to naught.

So, having packed our egg product in a baking bag, tie it well and place it in a pan of boiling water.

The package will float there, gradually its contents will cook and we will get a very soft, dietary product.

The same method is used when preparing an omelet in a jar.

All ingredients are placed in jars. We do not pour completely, i.e. the contents will rise as they harden.

The jars are sent to a water bath. To prevent them from bursting, you can put a textile napkin on the bottom.

Glass is a completely safe material for cooking. And such an omelette will be very useful!

Delicate and airy French omelette

This recipe is absolutely amazing!

There is a crispy crust on top, and a tender and airy omelette inside, so porous that it ripples when moved.

A real French omelette, from Provençal chefs.

Ingredients:

3 eggs
30 g butter

Preparation:

Break the eggs and separate the whites from the yolks.

Add the whites and start beating separately.

You should get stable peaks.

Only then add the yolks and continue beating.

Grease a frying pan with oil and pour the foam mixture onto it.

Cover with a lid and fry for 2-3 minutes. Do not open the lid.

After the mixture has baked and become stable, open the lid. Lift the edge of the omelette and place pieces of butter under it on several sides.

We need this to get a golden brown crust.

When the bottom is browned and no liquid remains on the surface, fold the omelette in half. Hold for a moment to secure this position.

Garnish with herbs and serve. Delicate, airy, light - amazing omelet!

Omelette with cottage cheese

A healthy protein omelette, suitable for a fitness breakfast.

The combined benefits of cottage cheese and eggs, and at the same time amazingly delicious.

Ingredients:

eggs - 3 pcs
cottage cheese (can be low-fat) - 200 g
green onions - 30 g
salt/pepper to taste

Preparation:

Beat the eggs, add cottage cheese to them.

Chop the green onions in there too.

Pour the mixture into a frying pan and fry covered over low heat until the eggs harden.

Delicate, curd omelette is ready!

This is one of those dishes that you can eat even in the evening without harming your figure.

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Cook and eat with pleasure! See you in new articles!