People who want to lose weight at home resort to many methods: they make a program proper nutrition, perform a set of exercises to remove the stomach, sides and tighten the body, drink vitamins, drugs in tablets and follow a special diet. Egg breakfast also contributes to weight loss - an omelet that has low calorie and high nutritional value. This dish will become a healthy part of your daily diet. Diet omelet recipes will help make the first meal tasty and satisfying. Read on for some of the ways to prepare such a breakfast.

How to cook a diet omelet

For those who are wondering how to lose weight, nutritionists do not recommend skipping meals at the beginning of the day. Dietary breakfast is a means to start the digestive system, speed up metabolism. It helps to achieve real results in losing weight. Making a menu for the week various recipes, you should definitely include a low-calorie omelet there. This dish will contribute to rapid weight loss, helping to lose weight by 7 kg or even 10 kg in a month of dieting. You will be surprised comparing your before and after photos when you move on to regular eating.

There are many quick omelet recipes, so every housewife will find an option to her liking. Breakfast can be cooked in a pan, in a double boiler or slow cooker, in a microwave, oven. Thanks to different recipes, you can include an omelet in the menu for 7 days several times, and it will not become boring. The products that make up the dish can give it different shades of taste. To supplement the recipe for a dietary omelet, use mushrooms, herbs, vegetables (eggplant, Brussels sprouts and cauliflower, onion), dairy and dairy products(cheese, cheese).

With vegetables in the oven

Vegetable omelette is a great addition. useful menu on every day. you can use different vegetables depending on your preferences, to change the taste of the dish, make it more interesting and appetizing. This breakfast is quick and easy to make and looks great. Vegetable omelette will appeal to adults and children thanks to delicious ingredients. What is included in the recipe:

• bulb;
• half a glass of milk;
• six eggs;
• two tomatoes;
• Sweet pepper;
• some cauliflower.

How to cook:

1. Boil the cabbage. Pepper, tomatoes, onion cut. In a frying pan with a little oil, simmer them a little. Add spices.
2. Whisk milk with eggs.
3. Put the prepared vegetables in a baking dish, pour over the egg mixture.
4. Bake an omelet at a temperature of two hundred degrees, about twenty minutes.

Protein in the microwave

Depending on the chosen diet, you need to consume different amounts of proteins, fats and carbohydrates (BJU). For those who are actively involved in fitness. the amount of protein in the daily diet is important information. Egg yolk contains many fatty compounds that should not be eaten by those who follow a protein diet, then it is better to start the day with a delicious protein-rich breakfast. How to make a delicious and satisfying omelette for such a diet:

• two eggs;
• two tablespoons of low-fat milk;
• pepper and salt.

How to cook fluffy omelet without oil:

1. Carefully separate the whites from the yolks. Protein mass Pour into a special dish suitable for the microwave, or place in a cup.
2. Pour milk over egg whites. Whisk thoroughly until foam forms. Add spices, mix again.
3. Put in the microwave, hold for three minutes. This is a simple recipe for creating a low-calorie omelet, if you wish, you can supplement it with vegetables, herbs, spices.

No milk in the pan

Most people prefer to cook omelettes with a dairy product, but even without it, the dish will turn out to be unusually tasty. So, in the recipe of the classic french omelet milk is not included: melted milk is slowly poured into the beaten egg mass butter and then it's all fried in a pan. What you need to prepare a low-calorie breakfast:

• three eggs;
• a tablespoon of water;
• spices.

Recipe for a diet air omelet:

1. Separate the whites from the yolks. First, beat the protein part and, without stopping doing this, pour in the yolk.
2. Add liquid. Keep whisking. Add spices to taste.
3. Grease the pan with oil, heat up. Pour the egg mass there, under a closed lid on strong fire hold until the mass rises.
4. Turn off the fire. You need to fry for another two minutes.

Steamed with zucchini

When baby zucchini hits the shelves (you can freeze them to cook even in winter), a great solution is to make a delicious diet omelette with this ingredient. Breakfast is great for serving young children and people on a low-calorie diet. What ingredients are needed to make a simple and delicious recipe for the first meal in a double boiler:

• a third of a glass of milk;
• vegetable marrow;
• two eggs;
• salt.

How to cook a steam omelette - a simple recipe:

1. Mix eggs and milk with a fork, add salt, do not beat.
2. Pour the mixture into a steamer mold.
3. Cut the peeled zucchini into cubes.
4. Pour into the rest of the ingredients.
5. Cook for about thirty minutes in a double boiler.

Children's omelet with cheese

calories cheese dish will be slightly higher than in other recipes, but you can vary it by adding more or less cheese. Such an omelet has a delicate and pleasant taste, which is very popular with children. After cooking, you can roll egg pancake into a roll and cut - an unusual serving will delight the kids. What ingredients will be needed:

• eggs (two pieces);
• four tablespoons of milk;
• a little flour (two tsp);
• not a large number of hard cheese;
• vegetable oil about 2 tablespoons;
• salt.

How to do:

1. Beat eggs and milk with a mixer. Add salt.
2. Carefully add flour.
3. Grease a baking dish with vegetable oil (take a wide form so that the pancake comes out thinner).
4. Cook for five minutes at 180 degrees.
5. Sprinkle with cheese.
6. Place in the oven for another five minutes.
7. Remove, roll up, cut into pieces.

What is the calorie content of an omelette

People who are thinking about how to lose weight have to monitor the calorie content of food consumed. A dietary omelette with vegetables and an egg breakfast without milk has about 90 kcal per hundred grams of product. The same weight of a meal in the protein version contains only thirty kilocalories. A steamed squash omelet will have 60 kcal, and a children's omelette with cheese will have about 150, but the final figure depends on the amount of cheese filler and the type of product (cheeses are also 50% fat, and the so-called fitness cheeses are low-fat).

All recipes for a diet dish have simple cooking instructions that any housewife can handle, but to learn the intricacies of creating a dish, you should look at step-by-step recipes from experienced chefs. Professional chefs shoot interesting videos where they tell you what conditions are needed for an omelette to be magnificent, how long breakfast takes to cook. Step-by-step lessons will help to make the dish an ideal basis for the morning menu. To properly prepare a diet omelette, watch four simple and interesting videos with step-by-step recipes:

In the package

Recipe with mushrooms

How to cook an omelet on water

With cheese and greens

One of the most fast food is the scrambled egg. It is usually prepared 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. Worth taking the most fresh food. 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. Does not work 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. Put the pan on medium fire. 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. Bon Appetit!

classical

For 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 spoon sunflower oil;
• sausage;
• some salt;
• greenery.

Recipe:

Heat up a skillet well. 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 fully prepared 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 dish.
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 to pamper your 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 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;
• greenery;
• 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.

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 recipes cooking, you can daily delight your loved ones with a new performance of the familiar omelette. Read on to find out how you can make it 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 minimal amount 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. The prerequisite for cooking is right choice way heat treatment. Omelettes are made steamed, in a slow cooker and microwave oven, bake. 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 skimmed 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 omelette

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 homogeneous mass. 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 diet, do not use anything but light healthy vegetables and greenery.
4. Avoid recipes with flour and semolina. These ingredients can be replaced with a small amount 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 omelette

• 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 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 omelet 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 has 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 omelette in the oven - a dietary dish. It is quite worthy of a place even on holiday table because it looks amazing. It adds a lot fresh vegetables, so scrambled eggs are 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 pea(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 a little in a skillet. vegetable oil. Fry the onion to soften. After a couple of minutes, lay out the peas. Simmer covered for 5 minutes.
3. Lay out 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.

By preparing a diet omelette in a slow cooker, you will provide yourself with a satisfying 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 then you can make a great omelette without butter. It turns out 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 on her egg mixture and cover immediately.
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 cold water and discuss. Peel them and cut them all into equal small cubes.
2. Chop the spinach.
3. Vegetable mix divide 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, appetizing and will appeal to all people who love a 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 hot, fry carrots, zucchini, peppers and leeks without oil in own juice 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 be included in even children's diet, because it is prepared from exclusively useful products for the body. It is fried in a frying pan with olive oil, but if yours has a non-stick layer, then you can not lubricate it at all. This dish must be served hot, with a slice. 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. green onion chop and mix with 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 field conditions". 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. V large saucepan pour a little more than half the water 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

Fried eggs are one of my favorite breakfasts: quick, tasty, satisfying. But many have to deny themselves such pleasure because of the high calorie and fat content of the dish. 103.by found four ways to cook "light" scrambled eggs. Habitual can be made healthy!

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

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

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

Scrambled eggs without butter

A brand new non-stick skillet is perfect for this recipe. Several times it will be possible to cook eggs on it completely without oil - just drive them into a preheated 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 content and fat content can be significantly reduced by minimizing the amount of oil to the amount needed for cooking eggs. To do this, just dip the tip of the napkin in oil, wring it out and lightly wipe the surface for frying. Or you can chop a crust of bread on a fork, moisten its free side in oil and wipe the pan. With this method of frying, the calorie content of scrambled eggs will be 200 kilocalories (against 326 with the standard cooking method).

scrambled eggs on the water

Someone will criticize this recipe for the lack of a characteristic aroma and a light crispy crust. But still, try it: eggs with this method of cooking do not look like either boiled or fried - but tasty and without extra calories! About half the water is poured into the pan and heated to a boil. Eggs are driven into the water (carefully: it is very easy to get burned due to splashing water). In this case, 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 for 2-4 minutes.

Fried eggs on tomatoes

Wash the tomatoes and cut into circles. Beforehand, it is better to remove the skin from them in any convenient way (dip for a few seconds in boiling water and remove or simply cut with a knife). Dip chopped tomatoes in hot pan and lightly fry them so that they start up the juice. Beat the eggs on top, cover and fry (or rather simmer) over low heat until tender (2-4 minutes).

Fried eggs in the microwave

It's quite simple here. Eggs are driven into any dish suitable for a microwave oven (it can 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 it. To do this, the top is removed from a large tomato, the pulp is scooped out with a teaspoon. An egg is driven into the resulting "glass" and covered with a cut top of a tomato. Fried eggs in a vegetable are cooked for about three minutes. The egg mass is airy, fragrant and healthy!

And to make scrambled eggs even healthier, you can add zucchini to it, Bell pepper, eggplant, onion, greens and spices, pieces of meat, fish, seafood. In addition, scrambled eggs can be not only from chicken eggs, but also from quail, caesar, duck, turkey and even ostrich.

The simplest dish - fried eggs - you also need to be able to cook. How to fry eggs without oil? Things to consider for getting the perfect dish: temperature regime, time, choice of dishes. What do we eat or what does scrambled eggs consist of? About the benefits, harm and calories. Step by step recipe classic fried eggs and original version cooking in sweet peppers with bacon.

Very easy to cook

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

Percentage the nutritional value fried eggs are 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 daily rate 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? Although it is one of the most simple meals, not everyone does it perfectly. Several 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. Ready dish is considered 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 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 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 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. Bon Appetit!

Fried eggs - the most popular dish for breakfast 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.

Other egg recipes

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