Omelette diet recipe in a pan without oil. What is a diet omelet. The meal is being prepared

Scrambled eggs are one of those dishes that can be cooked in minutes. And it is from her that those who first got up to the stove begin their journey to the heights of culinary excellence.

It would seem that it is difficult to break eggs into a pan and fry them? But how many burnt scrambled eggs were sent to the trash can! And all because they neglected the advice given by chefs and experienced housewives.

Subtleties of cooking scrambled eggs

• For scrambled eggs, choose fresh eggs. Their quality can be determined by immersing them in a container of water. The newly laid egg will lie on the bottom. The one that is more than one day old will try to rise to the surface. Well, an egg that will peep out of the water in one side is already risky to eat.
• In a not very fresh egg, the yolk becomes weak and, if the egg is carelessly released into the pan, often bursts.
• It is desirable that eggs for fried eggs be at room temperature. Therefore, when deciding to fry, take them out of the refrigerator in advance.
• Before use, be sure to wash the eggs in warm water with soap to prevent the salmonellosis pathogen - Salmonella from getting into the dish.
• Fry the scrambled eggs in a thick-walled or non-stick frying pan.
• The diameter of the pan depends on the number of eggs. The dishes should be such that when breaking the eggs lay in one layer, without overlapping each other.
• There are two types of scrambled eggs: scrambled eggs and fried eggs. The fried egg is a scrambled egg with a soft-boiled yolk surrounded by a dense white protein. Scrambled eggs are prepared by mixing the protein with the yolk, so the scrambled eggs have an almost uniform consistency and an even yellow tint.
• Most often, scrambled eggs are cooked in butter or ghee. This fried egg is the most delicious. But it can be fried in lard or vegetable oil. It all depends on taste preferences and what kind of fat is available.
• Fried eggs are cooked with onions, tomatoes, lard, herbs, sausage or meat.
• It can be sprinkled with any seasonings or just salt.
• Salt is added to the scrambled eggs at the very end of cooking. If the eggs are salted immediately, ugly whitish specks will appear on the yolk. For the same reason, they try to use fine salt or salt only protein.
• Fried eggs are cooked on a moderate flame, since on a high fire it will burn from the bottom, remaining half-baked inside, and on a small one it will be heavily saturated with fat.
• Fry the scrambled eggs under the lid so that both the protein and the yolk reach readiness at the same time.
• Do not break eggs directly into the pan. Firstly, in the absence of skill, you will get unevenly fried eggs: the first egg will be overcooked, and the last one may turn out to be liquid. Secondly, you can accidentally break a spoiled egg into a pan. Therefore, first they break the eggs into a plate, and then, tilting it, carefully pour them into the pan.
• If the protein begins to fry unevenly, it should be lightly stirred with the tip of a knife, being careful not to touch the yolk.
• Readiness of scrambled eggs is determined by the appearance of protein and yolk. Usually the yolk should be half liquid, as if soft-boiled. But if the scrambled eggs are prepared for the child, then it is brought to such a state when the yolk is boiled hard.

Natural scrambled eggs

Ingredients:

• eggs - 4 pcs.;
• ghee - 15 g;
• salt.

Cooking method

• Break the washed eggs into a plate so as not to damage the yolk.
• Put a piece of butter in a frying pan, heat it to about 110 °, avoiding darkening. Pour the eggs from the bowl.
• On moderate heat, fry first without a lid, then salt the eggs, cover the pan with a lid and bring the scrambled eggs to readiness.

Fried eggs with bacon

Ingredients:

• eggs - 3 pcs.;
• bacon - 45 g.

Cooking method

• Heat up the pan. Put the bacon cut into small cubes on it. Fry until light brown.
• Carefully break the eggs into a bowl. Pour them over the fried bacon. Cook like natural scrambled eggs. Do not add salt as the bacon is salty.

Fried eggs with tomatoes

Ingredients:

• eggs - 3 pcs.;
• tomatoes - 2 pcs.;
• butter - 15 g;
• salt;
• greens.

Cooking method

• Carefully break the eggs into a bowl.
• Wash the tomatoes, pour boiling water for two minutes. Cool quickly, peel off the skin. Cut into slices, transfer to a plate, removing the seeds.
• Heat the butter in a frying pan, put the tomatoes. Fry for a few minutes until some of the moisture has evaporated.
• Gather the tomatoes in a pile in the middle of the pan. Pour the eggs into the empty space. Salt. Roast until done. Sprinkle with chopped dill.

Fried eggs with sausage

Ingredients:

• eggs - 3 pcs.;
• boiled sausage - 50 g;
• salt;
• ghee - 15 g;
• greens.

Cooking method

• Heat oil in a frying pan. Cut the sausage into slices, fry in oil until golden brown.
• Release the eggs on the sausage. Salt after a while. Close the lid, fry until tender. Sprinkle with chopped herbs.

Fried eggs with mushrooms

Ingredients:

• eggs - 4 pcs.;
• ham - 30 g;
• fresh champignons - 30 g;
• melted butter - 15 g;
• ketchup - 30 g;
• black pepper.

Cooking method

• Wash the mushrooms, pat dry with a paper towel. Cut into slices.
• Cut the ham into cubes.
• Heat the oil in a frying pan, put the mushrooms, let the liquid boil. Lightly fry the mushrooms, add the ham. Heat everything together for 1-2 minutes. Pour in ketchup, pepper, mix.
• When the contents of the pan boil, release the eggs. Do not add salt, as there is enough salt in the ingredients. Close the lid, fry until the eggs are cooked.

Fried eggs with black bread

Ingredients:

• eggs - 3 pcs.;
• rye bread - 50 g;
• ghee - 25 g;
• salt.

Cooking method

• Cut rye bread without crusts into thin slices. Then cut them into squares or triangles.
• Place in a hot oiled skillet and brown lightly on both sides.
• Release eggs on bread, salt. Close the lid, bring to readiness.

Sweet pepper fried eggs

Ingredients:

• eggs - 3 pcs.;
• beautifully shaped large bell pepper - 1 pc.;
• salt;
• greens;
• melted butter - 20 g.

Cooking method

• Wash the bell pepper, cut off the lid, remove the seeds. Cut it crosswise into rings 1 cm wide.
• Break each egg into a separate mug.
• Melt the butter in a frying pan. Put in the pepper mold. Press it down with a fork so it doesn't come off the bottom of the pan. Pour an egg into this mold. Do not remove the fork until the egg is set, otherwise the protein will seep under the pepper and the ideal figure will not work. Salt. Thus, build two more flowers.
• Put the finished scrambled eggs in pepper with a wide spatula on a plate, garnish with herbs.

Figured scrambled eggs can be fried in a slice of bread, in a special mold, in a tomato circle, in a bun.

Fried eggs can be cooked in the form of a pie. To do this, you need to fry the scrambler, and then carefully fold it right in the pan in half and fry on both sides. Such scrambled eggs turn out to be ruddy and fried on the outside, but remain tender and juicy on the inside.

It can be stuffed with herbs, vegetables, mushrooms, sausage.

So that the scrambled eggs do not cool down quickly, they are laid out on a heated plate.

One of the fastest meals is scrambled eggs. It is usually made from chicken eggs. But you can use the product from quails, ducks, geese and even ostriches. Many housewives know how to fry quickly delicious scrambled eggs. Today we will show you some recipes. Even the person who does not have cooking skills will master them.

Egg selection

From the beginning, you need to make the right choice of eggs. It is worth taking the freshest products. You can check for freshness by pouring cold water into a container, put an egg there. If it sank to the bottom horizontally, then it is absolutely fresh. If it sank to the bottom a little at an angle, then it was laid down by a chicken about 7-8 days ago. If it did not sink, but turned out to be afloat, then the product is dangerous to eat.

If the egg previously lay in the refrigerator or was brought from the cold, then it must be allowed to lie down. You can't get a tasty dish from cold foods. Tip: The product is then washed thoroughly. Then put it on a paper towel and let it dry a little.

Oil free

You can cook a delicious dish in a pan without oil. To do this, take a small piece of cotton wool or a napkin. Then it is slightly moistened with sunflower oil. Before frying, you need to wipe the surface of the pan with this sponge slightly soaked in oil. Place the skillet over medium heat. Next you should take:

• 2-3 eggs;
• salt;
• spices.

Recipe:

Heat up the pan. Drive fresh products onto it, salt, sprinkle with spices. Fry for a few minutes. Before serving, you can lightly sprinkle with chopped herbs. Enjoy your meal!

classical

For a classic recipe, you need to take a thick ceramic or cast iron pan. For 2-3 eggs, a small frying pan is taken, for 8-10 pieces - a large one. To avoid burning food, you should fry in sunflower or butter. If you combine these two types of oils, then the dish will become original and unique in taste.

Drive the product into a well-heated frying pan. To fry scrambled eggs, the fire must be at a medium level. If you fry over high heat, then the dish will burn along the edges, and it will still be damp in the center.

Ingredients:

• 4 eggs;
• a spoonful of sunflower oil;
• sausage;
• some salt;
• greens.

Recipe:

Heat up a skillet well. A classic dish should be a must with any sausage. Cut the sausage into small pieces and lightly fry in sunflower oil. When the scrambled eggs are fried, it should be salted. To properly fry a classic scrambled egg, you need to salt only the protein, without touching the yolk.

After full readiness, the dishes should be put on a beautiful plate, decorated with herbs.

fried eggs

For many housewives, she is a frequent dish on the table. To fry fried eggs, you need to take:

• 3 eggs;
• 3 slices of bacon or ham;
• 1 large bell pepper;
• 15 grams of butter;
• a little salt, spices, herbs.

Cooking method:

1. 1. Wash peppers, dry. Cut out 2 circles from the middle, having a thickness of one and a half to 2 centimeters.
   2. Cut the ham or bacon into small pieces.

1. 1. Put a frying pan on the fire, fry on each side for 2 minutes chopped pieces of pepper.

1. 1. Connect the two parts of the pepper, putting the ham or bacon in the middle. Fry for 3 minutes.

1. 1. Crack 1 egg into the surface of the pepper. Cover and fry until the dish is ready.

1. Turn off the heat, the dish is infused for 2 minutes, so that the cooked products are behind the surface of the dishes.
2. Put the finished dish on a plate. Sprinkle with chopped herbs.

Multicooker

The slow cooker has become a popular appliance in recent years. Housewives love to fry delicious and original dishes in it to pamper their family. For cooking, you need to take:

• 5 eggs;
• half-smoked sausage - 5 pieces;
• cream cheese - 5 pieces;
• one piece of large bell pepper;
• salt;
• parsley;
• dill.

Peppers are washed, peeled and cut into rings. The bowl is washed and peppers are placed in rings, which are then fried on each side in the “Frying” mode.

Sausage, cheese are placed on each pepper, poured with a beaten egg and sprinkled with finely chopped parsley and dill. Turn on the device in the “Frying” mode, fry food at a temperature of 160 degrees for 10 minutes. After the dish is completely ready, sprinkle with small herbs on top.

Aerogrill

In parallel with the scrambled eggs, you can cook toast. Under the conditions of cooking the air grill, it will not burn.

To prepare, take:

• 5 eggs;
• 250 ml of milk;
• 25 grams of hard cheese;
• 2 tomatoes;
• 1 PC. pepper;
• 2 cloves of garlic;
• 100 grams of green beans;
• 25 grams of dill and parsley;
• a pinch of salt and pepper.

Cooking method:

1. 1. Take 5 eggs and milk, mix, salt and pepper, depending on taste preferences.
   2. Tomatoes and peppers are peeled.

1. 1. All vegetables are cut into cubes, garlic is squeezed out, parsley and dill are finely chopped.
   2. Everything is mixed, beans are added.

1. A mixture of vegetables with beans is poured into the mold, poured with an egg-milk mixture.
2. Grate the cheese and sprinkle over the scrambled eggs.
3. In an air grill, you can fry for 25-30 minutes at a temperature of 200 degrees.
4. Put the finished dish on a plate, sprinkle lightly with herbs.

microwave

It is necessary to buy special dishes for microwave ovens, on which you can fry in the microwave.

A little oil is applied to the surface of the plate. Crack the eggs and season with a little salt. Put inside the microwave, cover the plate with a lid. After 2-3 minutes, the eggs are ready.

With vegetables

For breakfast, you can cook scrambled eggs with tomatoes and other vegetables. We offer you delicious food. For him you should take:

• 3-4 eggs;
• 1 eggplant;
• 1 piece of bell pepper;
• 1 head of onion;
• 1 clove of garlic;
• some greenery;
• spices;
• a spoonful of vegetable oil;
• a pinch of salt;
• a few peas of black pepper.

Cooking:

1. 1. Wash and clean vegetables and herbs.
   2. Then cut the prepared vegetables into small cubes.
   3. Put the pan on the fire, pour in the oil.

1. 1. Fry the onions in hot oil, then add all the other vegetables and cook until they are soft.

1. 1. Ready vegetables need to be salted, peppered, sprinkled with spices and eggs are broken on them. The dish is fried until the protein becomes crystal white.

1. Put the finished dish on a plate, sprinkle with a small amount of greens on top.

with sausages

For breakfast, you can fry scrambled eggs with sausage or sausages. For her, you should take:

• 3 sausages;
• 5 eggs;
• 50 ml sunflower oil;
• a pinch of salt;
• greens;
• spices.

Cooking method:

1. 1. Put the pan on the fire. Pour sunflower oil or you can fry scrambled eggs in butter.

1. 1. Cut the sausages into circles and place on the pan in a single layer. The sausage is fried until browned on both sides.
   2. Break the eggs. Salt, sprinkle with other spices depending on taste.

1. Cover the skillet with a lid. Fry, scrambled eggs on fire until cooked for 2-3 minutes.
2. Decorate the finished dish with finely chopped herbs.

in bread

A simple and quick dish to prepare is scrambled eggs in bread. It can be fried for breakfast or lunch.

Have to take:

• 2-3 eggs;
• 2 slices of bread;
• 15 grams of vegetable oil;
• 25 grams of butter;
• a little salt, spices, chopped herbs.

Cooking method:

1. 1. Take the crumb out of a piece of bread.

1. 1. Lubricate the "frame" with butter and fry until it is browned.
   2. Crack an egg into the center of the bread.

1. To reduce the risk of burning, reduce the heat. So that the scrambled eggs do not burn, a little sunflower oil is added. In order not to spread the egg, you must do this carefully.
2. Salt the eggs, sprinkle with spices.
3. Put the finished scrambled eggs on a plate, sprinkle with herbs and serve warm.

There seems to be no special science in how to cook a regular scrambled egg. But for many, the dish burns, the yolks are blurry, the protein is not fried. Before you learn about the secrets of cooking, how to make it tasty and fast and how much it is fried, let's look at what is included in the popular dish.

Composition and nutritional value

In percentage terms, the nutritional value of scrambled eggs is distributed as follows: fats - 51%, proteins - 46%, carbohydrates - 3%. Due to the fact that eggs by their nature are an environment 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 the growth of muscle mass, vitamins, lipids and minerals. A large amount of phosphorus and calcium strengthens bones, nails and teeth.

Benefit and harm

First of all, the benefits or harms of scrambled eggs depend on the freshness of the egg. In order to keep the freshness of the eggs longer, you need to keep them in the coolest place of the refrigerator in trays. A place in the door will not work - it is the warmest.

Put eggs in storage trays with the pointed end down. A large number of pores are located precisely 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.

Omelet is not for everyone. 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 from 7-8 months). People with high cholesterol levels should stop eating the yolk.

Previously, it was believed that a large amount of cholesterol in eggs adversely affects the state of the body. But the results of scientific studies have shown that lecithin, which is also part of the eggs, prevents the deposition of cholesterol in the cavity of the vessels.

What else is useful fried eggs, so it's almost complete digestibility (98%). The nutritional value of the composition is equivalent to 250 ml of milk and 60 g of meat. Eggs are especially important in the diet of children. In terms of importance, they are second only to milk.

Calorie scrambled eggs

Are eggs high in calories? The egg is a low calorie food. The calorie content of fried eggs per 100 g, including vegetable oil, is 158 kcal. By 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 some proteins. Calories in scrambled eggs without yolk are almost invisible - only 43 kcal per 100 g. But the protein content in the protein of one egg is the daily norm for the body.

Rules for cooking scrambled eggs

How to cook delicious scrambled eggs and what kind of oil should be fried in so that it does not burn, is not liquid or hard? Despite the fact that this is one of the simplest dishes, not everyone can do it perfectly. A few simple rules and tricks will help you easily make scrambled eggs in minutes.

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

How to tell if eggs are fresh or not without breaking them? Very easy. The longer they lie, the more air and less moisture they contain. Place the egg in a bowl of cold water. If it "lies" on the bottom in a horizontal position - fresh, slightly inclined - lies for about a week, and if it floats vertically - it is dangerous to use such a product, it is stale.

Fried eggs without oil - 3 ways

There are several ways to fry scrambled eggs without oil. After all, food prepared in this way becomes less high-calorie 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 with vegetable oil. Press well. Wipe the bottom of the pan. For this method, a ceramic or non-stick frying pan is suitable. Fry the eggs over low heat, shaking lightly so they don't burn. Such a minimal dose of oil will not harm either the figure or health.
• Method 2. Cooking spray. Due to the aerosol, the amount of atomized fat per serving is negligible. However, the food does not burn.
• Method 3. Pour a little water into a preheated pan so that it completely covers the bottom. When the water boils, beat in the eggs. Fry under the lid over low heat until cooked.

Classic recipe

You will need:

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

Cooking

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

1. Heat vegetable oil in a frying pan.
2. Beat in the eggs carefully so that the yolks do not spread. Salt.
3. Cook 1-2 minutes. Put in the oven preheated to 180 degrees for another 3-4 minutes.
4. Cut the egg whites and keep the lid closed so that the food does not stick to the pan.

Sweet Pepper Fried Bacon

You will need:

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

Cooking

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

Fried eggs are the most popular breakfast dish in many countries. Cooking 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 cooking. But you can use various additives (ham, bacon, cheese, tomatoes), sauces and herbs. And then everyday fried eggs definitely will not get bored.

In a deep bowl, beat the eggs with a fork or mixer until smooth. Make sure that the mass does not start to rise: if you overbeat it, the finished dish will be too dense. Add milk and salt, mix again.

Traditional cooking method

Grease a frying pan with oil, put the mixture there, put on medium heat and cover with a lid. Cook for about 10 minutes: the omelette should be done through the middle but not burnt.

Omelette for a couple

According to the same recipe, you can cook a steamed omelet, then oil is not required. Simply pour the mixture into a heat-resistant dish, place on the steamer or slow cooker pad. After 15 minutes, the omelet will be ready.

boiled omelet

Another option to cook an omelette without oil is to boil it. To do this, pour the egg mass into a plastic bag, tie it tightly, put it in another bag, then into boiling water.

Cook the omelette for 15-20 minutes, then remove from the bag and cut into slices.

Portion omelet

Pour the mixture into metal or ceramic molds - those designed for baking cupcakes will do. Put them on a baking sheet and place in an oven preheated to 200 degrees. Bake for about 10 minutes.

Omelet with ham, tomatoes and onions

Ingredients:

• 6 eggs;
• 200 ml of milk;
• a pinch of salt;
• 100 g of ham;
• 1 large tomato or 8 cherry tomatoes;
• a small bunch of green onions;

Cooking

Cut the ham and tomatoes into cubes, chop the onion. Whisk eggs with milk and salt. Add the ham, tomatoes, and onions to the mixture and gently fold the mixture in with a spatula.

As a filling, you can put boiled chicken and potatoes cut into pieces, canned green peas - any product that, in your opinion, will go well with an egg.

Lubricate the pan with oil, pour the omelet into it. Cook covered over medium heat until cooked through, about 15 minutes.

Omelet with cheese, spinach and nuts

Ingredients:

• 4 eggs;
• 150 ml of milk;
• a pinch of salt;
• 200 g fresh spinach;
• 70 g grated cheese;
• 50 g nuts to taste;
• 1 teaspoon vegetable oil.

Cooking

Whisk eggs with milk and salt. Grease the skillet with oil. If a tall and fluffy omelette is usually welcome, then for this recipe it should be thin enough, so either use a large diameter dish or divide the mixture into several servings.

Fry the omelette until the bottom is firm and the top is not cooked yet. Put washed spinach, cheese, nuts on half of the egg pancake. Cover the filling with the other half of the omelet and fry until done.

Frittata

This is with toppings, which is first cooked on the stove, then baked in the oven.

Ingredients:

• 4 eggs;
• 120 ml of milk;
• 70 g of grated hard cheese;
• 6 cherry tomatoes;
• 1 bell pepper;
• a pinch of salt;
• 1 teaspoon vegetable oil.

Cooking

Cut the tomatoes in half and lay the slices on a paper towel to get rid of excess liquid. Peel the pepper and chop into large pieces. Beat eggs with salt and milk, add cheese there.

Grease a frying pan with a removable or metal handle with oil. Arrange the tomatoes and peppers nicely and carefully pour the egg mixture over them. Fry the dish on the stove until the top layer seizes. Then place the pan in the oven (remembering to remove the plastic handle), preheated to 200 degrees. Bake for about 10 minutes.

Omelet with mushrooms and spices

Ingredients:

• 6 eggs;
• 150 ml of milk;
• a pinch of salt;
• 5 champignons;
• 1 teaspoon vegetable oil;
• spices to taste - basil, Provence herbs and so on.

Cooking

Wash the mushrooms and cut into thin slices. Fry them in oil until half cooked. Mix eggs, milk, salt and spices, pour the mixture into the pan over the mushrooms. Quickly and gently stir the contents of the dish, cover and fry for about 10 minutes.

Omelet with asparagus and tomatoes

Ingredients:

• 6 eggs;
• 150 ml of milk;
• a pinch of salt;
• 10 green shoots of asparagus;
• 2 medium tomatoes;
• 2 cloves of garlic;
• 1 teaspoon vegetable oil.

Cooking

Cut the garlic into small cubes, tomatoes into medium pieces, asparagus into half. Heat the oil in a frying pan, fry the garlic, then add the vegetables and cook them for 7-8 minutes. Whisk the eggs with milk and salt, pour the contents of the pan with the mixture and cook for another 8-10 minutes.

Omelette with strawberries and soft cheese

Ingredients:

• 6 eggs;
• 150 ml of milk;
• 2 tablespoons of sugar;
• 150 g strawberries;
• 50 g cream cheese;
• 1 teaspoon vegetable oil.

Cooking

Beat eggs with milk and sugar, pour the mixture into a greased frying pan. Wait until the omelette is almost cooked, put cheese and sliced ​​\u200b\u200bstrawberries on one half of it. Cover the filling with the other half of the omelet and cook, covered, for another 3 minutes.

By learning how to cook a diet omelet, you will always be provided with a delicious and low-calorie breakfast, which is based on eggs. The dish is very useful for the body, it is nutritious and saturates well. Knowing different cooking recipes, you can daily delight your loved ones with a new performance of the familiar omelette. Read on to find out how you can make this delicious diet dish.

Is it possible to eat an omelette on a diet

Women who are trying to lose weight and carefully monitor their figure are often unsure about whether it is possible to include egg dishes in their menu. To get an answer to this question, you need to understand the composition of the product. Eggs are made up of proteins and fats, a small amount of carbohydrates, and water. The calorie content of one piece of medium size is 157 kcal. Egg white contains a minimum amount of fats and carbohydrates, there is no cholesterol and other substances that the yolk is so rich in.

It is allowed to eat an omelette on a diet, especially if it is protein. The dish is suitable for any meal, including the evening. A prerequisite for cooking is the correct choice of heat treatment method. Omelettes are steamed, in a slow cooker and microwave, baked. Frying in a pan is not very good. It is advisable to add a minimum amount of oil or do without it at all.

What is a diet omelet

This is the name of a dish made from eggs or only proteins, water or skim milk. A diet omelette is a low-calorie meal 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 a minimal amount. Depending on the recipe, vegetables, fruits, cheese, and other foods can be added to the diet 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 dietary omelet, eggs are beaten with a fork, whisk or mixer with milk or water, salt until smooth. It is poured into a baking dish or into a frying pan. There are still processing methods in a slow cooker and steam. Remember a few secrets for a successful diet meal:

1. Try to add less oil or avoid it altogether.
2. Salt a low-calorie omelette just before the blackout and add just a little bit.
3. Do not put mayonnaise, fat sour cream. If you want to make it really dietary, use nothing but light healthy vegetables and greens.
4. Avoid recipes with flour and semolina. These ingredients can be replaced with a small amount of potato starch.
5. If you're making scrambled eggs for dinner, don't make them with yolks.
6. The more thoroughly you beat the whites, the more magnificent the dish will turn out. If you do it badly, then a semblance of a pancake will come out.
7. Make an omelette 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.

Dietary steamed protein omelet

• Cooking time: 10-12 min.
• Servings: 2 persons.
• Calorie content of the dish: 296 kcal.
• Purpose: diet.
• Kitchen: home.

The taste of a protein omelette for a dietary steam will really please the kids. By consistency, it comes out just amazing: porous, airy. The number of calories in this dish is minimal, so even on the strictest diet you can safely afford a serving or two. Write in your recipe book how to make a steamed omelette. You will definitely enjoy this wonderful light meal.

Ingredients:

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

Cooking method:

1. Before making a steam omelet, dress the egg whites.
2. Salt them, pour in the milk and whisk thoroughly to get a fluffy white hat.
3. Gently add sour cream, without ceasing to interfere.
4. Boil water, prepare dishes for a steam bath.
5. Lubricate a mold or bowl suitable for scrambled eggs with butter, pour in the mass.
6. Put the workpiece in the bath and cook for 5-7 minutes.
7. Serve a diet dish garnished with chopped parsley. You can add spices if you like.

Protein omelet in the microwave

• Cooking time: 25 min.
• Servings: 1 person.
• Calorie content of the dish: 276 kcal.
• Purpose: diet.
• Kitchen: home.
• Difficulty of preparation: easy.

The option of a protein omelette in the microwave will be very popular with people who prefer fast and healthy food. Making it is very easy. Due to the presence of tomatoes in the recipe, the scrambled eggs are incredibly tasty, with a slight sourness. Serve such a dietary omelette by all means need to be hot, garnished with fresh herbs. The recipe contains hard cheese. You can take any, but it is better to find parmesan.

Ingredients:

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

Cooking method:

1. Beat egg whites vigorously, adding milk little by little.
2. Scald the tomato with boiling water and remove the skin from it. Cut into small cubes or slices.
3. Chop a few sprigs of dill.
4. Add the tomato and herbs to the well beaten egg mixture. Salt lightly.
5. Grate the cheese coarsely.
6. Put the protein mixture in the microwave at medium power for 6-8 minutes.
7. Sprinkle with grated cheese before serving.

Protein omelet in the oven

• Cooking time: 45 min.
• 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 festive table, because it looks simply amazing. A lot of fresh vegetables are added to it, so fried eggs turn out to be a real source of vitamins. If you want to make your diet not grueling, but varied, read what kind of omelette 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:

1. Wash all vegetables, dry with napkins. Cut the cabbage into halves, the onion into thin quarter rings, and the pepper into strips.
2. Heat up some vegetable oil in a frying pan. Fry the onion to soften. After a couple of minutes, lay out the peas. Simmer covered for 5 minutes.
3. Throw in the Brussels sprouts. Mix and cook for 5 more minutes.
4. Beat the whites with salt, gradually adding milk, pepper at the end.
5. Put the chopped greens into the egg-milk mass.
6. Transfer all vegetables to a bowl. Pour in milk and egg mixture.
7. Place in oven preheated to 190 degrees. Cook 25 min.

Diet omelette in a slow cooker

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

Having prepared a dietary omelette in a slow cooker, you will provide yourself with a hearty and healthy breakfast. This dish is very tasty, looks incredibly appetizing. In a slow cooker, the egg mixture rises perfectly, becomes lush and high. According to the recipe, it is proposed to put tomatoes in a diet 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;
• cheese - 30 g.

Cooking method:

1. Grease a multi-pot with oil.
2. Wash the tomato, dry it and cut into small cubes. Place in the multicooker bowl. Garnish with chopped basil.
3. Turn on the “Frying” mode and cook vegetables with herbs for 7-10 minutes with the lid open.
4. Beat the eggs thoroughly, gradually adding milk to them. Pour the mixture over the vegetables and stir.
5. Salt, pepper. Pour grated cheese (you can break the cheese with your hands).
6. Set "Baking" 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 butter

• Cooking time: 20 min.
• Servings: 2 persons.
• Calorie content of the dish: 315 kcal.
• Purpose: diet, breakfast.
• Kitchen: home.
• Difficulty of preparation: easy.

If you have a frying pan with a good non-stick coating at home, then you can make a great omelette without oil. It turns out to be amazingly tasty, does not contain fat, which all losing weight people are so afraid of. If you want to diversify the recipe, you can add low-fat cheese, vegetables that you like to the diet dish. This fried egg can be served both for breakfast and dinner.

Ingredients:

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

Cooking method:

1. Beat egg whites thoroughly with a little salt. Add milk gradually, one tablespoon at a time.
2. Enter soda into the mass. Salt, pepper. Whisk well again.
3. Place a clean non-stick skillet over medium heat.
4. Pour the egg mixture over it and immediately cover with a lid.
5. After a while, reduce the heat to a minimum. Do not open the lid.
6. Cook 10-12 min. Serve sprinkled with chopped parsley.

Omelet recipe in a pan

• Cooking time: 35 min.
• 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 omelet in a pan should be noted by all adherents of healthy low-calorie food. This dish is ideal for a diet breakfast or lunch. The composition contains vegetables: onions, blue ones, cherry tomatoes, bell peppers. If you do not use something 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.;
• Bulgarian pepper - 2 pcs.;
• eggplant - 2 pcs.

Cooking method:

1. Rinse all vegetables with cold water and pat dry. Peel them and cut them all into equal small cubes.
2. Chop the spinach.
3. Divide the vegetable mixture into two equal halves. Fry one of them for a couple of minutes in a dry frying pan.
4. Whisk the whites into a fluffy foam with salt. Pepper, you can add those seasonings that you like.
5. Pour the protein foam into the roasted vegetables and cover immediately.
6. Cook over low heat. When the mass grabs on top, carefully lay out the second half of the vegetables.
7. Close and cook for a couple more minutes.
8. Serve cut into portions or rolled up.

vegetable omelette

• Cooking time: 25 min.
• 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 charge of vivacity and good mood for the whole next day. It is very lush, mouth-watering and will appeal to all people who love light but tasty food. Such scrambled eggs are made in the oven, and not in a frying pan, therefore they contain a minimum amount of calories. You can add any spices to a diet dish, the main thing is not to score 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;
• Bulgarian pepper - 2 pcs.;
• leek - 1 stalk;
• broccoli - 0.4 kg.

Cooking method:

1. Wash vegetables, pat dry. Peel carrots, zucchini, peppers from seeds. Cut all vegetables into small cubes of the same size.
2. Put a dry skillet on the fire. When it warms up, fry carrots, zucchini, peppers and leeks without oil in their own juice for 5 minutes.
3. Add broccoli. Pour in a little water, simmer for five minutes.
4. Move vegetables to a baking dish.
5. Whisk eggs with salt. Gradually add milk. When the mass becomes lush, pepper it, add seasonings.
6. Pour the egg mixture into the bowl with the vegetables.
7. Preheat oven to 190 degrees. Put a dietary dish in it and cook for a quarter of an hour. A couple of minutes before turning off, sprinkle with grated coarse cheese.

Omelet with cottage cheese

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

Diet omelette with cottage cheese can even be included in the children's diet, because it is prepared from products that are extremely beneficial for the body. It is fried in a skillet with the addition of olive oil, but if yours has a non-stick layer, then you can not lubricate it at all. Serve such a dish must be hot, with a slice of whole grain bread and a cup of fragrant herbal tea.

Ingredients:

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

Cooking method:

1. Wash and dry greens, onions.
2. Proteins rub into a fluffy foam with a small amount of salt. You can do this with a fork, but it is more convenient to use a whisk or a mixer. Add cottage cheese. Season.
3. Chop the green onion and mix with the egg-curd mass.
4. Warm up the pan. Brush it with a little olive oil.
5. Pour the curd-egg mass into the pan, immediately cover with a lid.
6. Cook on minimum heat for 10 minutes. Remove from stove. Keep covered for a couple more minutes.
7. Serve a diet dish in portioned plates, sprinkled with chopped herbs.

Omelet in a bag

• Cooking time: 45 min.
• Servings: 1 person.
• Calorie content of the dish: 168 kcal.
• Purpose: diet, breakfast.
• Kitchen: home.
• Difficulty of preparation: medium.

You can make an interesting dietary omelette in a package not only at home, but also “in the field”. It can be easily cooked with a pot and a fire. Fried eggs come out airy, in the truest sense of the word, it melts in your mouth. For the cooking process, you will need to use clean, dense plastic bags on which there is not a single damage, 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:

1. Pour a little more than half of the water into a large saucepan and put on the stove to boil.
2. Whisk eggs with salt. When the mass becomes lush and covered with a foamy cap, start pouring in the milk little by little.
3. Grate the cheese finely. Enter into the egg mass, mix. Salt and pepper.
4. Put two bags on a deep plate or cup to form a bag. Pour in the egg-cheese mixture.
5. Carefully gather the edges of the bags, tie them with a rubber band or just a knot.
6. Place the workpiece in boiling water and cook for 20-30 minutes.

Video: How to make a steam omelet