Today, more and more people are trying to lose weight. Some go on a diet, others starve, but all you need is to eat properly and balanced. Diet omelette is a dish that is ideal for tomorrow or afternoon snack.
Diet omelette - basic principles of preparation
The very name of the omelet implies cooking in the oven, slow cooker or steamed, i.e. with minimal use of fat, but it can also be prepared in the traditional way - in a frying pan.
If you want to get a truly dietary product, then use skim milk to prepare an omelet.
Beat the eggs with milk and salt. Grease the bottom and walls of the frying pan with oil, heat it well over moderate heat and pour the milk-egg mixture into it. Cook, covered, for ten minutes.
A diet omelette is prepared with vegetables, which are pre-fried to remove moisture. You can fill a ready-made omelet with fresh vegetables or fruits.
A steamed omelette is prepared in a slow cooker or double boiler, but if you do not have these devices, it can be cooked in a saucepan. To do this, use a regular package. Pour the omelette mixture into it, tie it and cook in boiling water until done.
To prepare a dietary dish, it is better to use olive oil.
Omelette with tomatoes
Peel 600 g of tomatoes. Fry them in vegetable oil until the liquid evaporates. Beat 5 eggs with 200 ml of milk, salt and season with ground pepper. Pour the egg mixture over the tomatoes, cover the frying pan with a lid, and fry until done, shaking the pan occasionally.
A diet omelette is not difficult to prepare. If you want to further reduce the calorie content of the dish, you can not fry the vegetables, but grill or bake them.
egg whites - two pcs.;
skim milk – 75 ml;
canned green peas – 50 g;
1. Separate the yolks from the whites. Place them in a deep plate, add salt and shake with a fork until light foam. Continuing to shake, add milk little by little.
2. Rinse the green onions and chop into rings. Add it to the milk-egg mixture and stir.
3. Wash the tomato, wipe it and cut it into slices.
4. Grease a frying pan with olive oil, place on the fire and fry the tomatoes on both sides. Scatter green peas on top of the tomatoes and pour the omelette mixture over everything. Cover with a lid and cook the omelette until cooked.
For serving in portions, the baked omelette is cut into separate pieces, but you can do it a little differently - cook it in clay baking pots. And if you add ham, cheese and tomatoes to the traditional list of ingredients, you get a fairly economical but satisfying dish.
Ingredients:
- Eggs – 4 pcs.
- Boiled chicken fillet – 200 g
- Tomatoes – 2 pcs.
- Sunflower oil – 1 tsp.
- Salt, spices to taste
The boiled fillet should be carefully divided into small fibers, the tomatoes should be cut into slices. Beat the eggs well with a whisk or mixer and add salt. Heat a frying pan with oil and lightly fry the meat in it, adding spices. Then place the chopped tomatoes in the pan and pour beaten eggs on top. Cook over low heat, covered, for 8-15 minutes. Zucchini works great instead of tomatoes.
KBJU per 100 g:
- Proteins – 15 g
- Fat – 6 g
- Carbohydrates – 2 g
- Calorie content – 119 kcal
Ingredients
sea salt;
spices;
olive oil;
ripe tomato.
Recipe 3. Dietary steamed omelette in a bag
Ingredients
chicken eggs - five pcs.;
salt;
milk - a glass.
Cooking method
1. Beat the chilled eggs into a deep plate. Shake until smooth with a fork. Pour in the milk, add salt and continue whisking until the milk is completely combined with the eggs.
2. Pour the mixture into a new plastic bag and tie it.
3. Pour water into the pan, filling it halfway. Put it on fire. As soon as the liquid begins to boil, lower the omelette packet into it, reduce the heat and simmer for ten minutes.
4. Carefully remove the package with the finished omelette. Carefully, so as not to burn yourself, cut the bag and transfer the omelette to a plate.
5. Cool slightly and serve with fresh vegetable salad.
Recipe 4. Diet omelette in the oven
Ingredients
a glass of skim milk;
sea salt;
chicken eggs - five pcs.
Cooking method
1. Combine eggs with milk in a deep plate and gently whisk with a fork so as not to disturb the natural structure of the eggs. Salt.
2. Cover the mold with baking paper and pour the resulting mixture into it.
3. Place in an oven preheated to 150 C for 20 minutes. Transfer the finished omelette to a plate and serve with pickles or vegetable salad.
Recipe 7. Sweet diet omelette in the oven
Ingredients
egg whites - four pcs.;
vegetable oil;
sugar – 50 g;
apricot jam - half a glass.
Cooking method
1. Place the egg whites in a deep bowl and beat them with a mixer until light foam appears.
2. Pour sugar into the egg mixture and add apricot jam. Mix well.
3. Grease an ovenproof dish with oil and place the sweet egg mixture in it. Place in a preheated oven and bake until done. Serve the omelet with milk drinks.
Low-calorie omelet recipes for proper nutrition
There are many recipes for dietary omelets; they can be made from eggs, whites only, with the addition of low-fat milk or water. If you follow the cooking rules, such food can be consumed at any time of the day.
The method of heat treatment also matters. It is best to steam the dish, as it retains more nutrients.
Attention! You can use vegetables, cottage cheese, cheese and even fruits as additional ingredients. There are no fats in the dietary recipes. In extreme cases, using a small amount of olive oil is acceptable.
Avoid recipes that use flour or semolina. These components can be replaced with a small amount of starch.
If you want a fluffy omelette, then try to beat the whites into a fluffy foam. If you do this poorly, you will end up with a flat pancake.
With vegetables
A vegetable diet omelette will quickly satisfy your hunger, energize you and will not cause heaviness in your stomach. This fluffy, appetizing and light dish will appeal to those losing weight. This is a simple recipe, so even a novice cook can handle it.
Cooking instructions:
- Cut peeled carrots, 400 g of zucchini, 2 bell peppers, 1 onion into small cubes, and separate 400 grams of broccoli into florets.
- Heat 1 tbsp in a non-stick frying pan. a spoonful of olive oil and 2 tbsp. l. water, simmer carrots, zucchini, paprika, onions for 5 minutes.
- Then add cabbage and simmer for 5 minutes.
- Meanwhile, beat 4 eggs with a whisk or mixer, add skim milk, salt, and spices to the fluffy mass.
- Pour the mixture over the vegetables and fry for 5 – 7 minutes.
The omelette has a delicate taste and pleasant aroma. Sprinkle it with chopped herbs.
With Chiken
Chicken omelet will be appreciated by meat eaters who need to lose weight. This recipe is dairy-free and uses water instead to reduce calories. But its taste does not deteriorate because of this.
- Cut 1 chicken breast into small pieces, simmer it in a frying pan over low heat until cooked.
- Separate the yolks from the whites of 3 eggs.
- Beat the whites with a mixer to form a thick foam, carefully combine them with the yolks, and beat again.
- Without turning off the blender, gradually add 3 tbsp into the mixture. l. water. Add salt.
- Pour over the chicken; when the mixture rises, simmer over low heat for another 3 to 5 minutes.
Eat a diet omelet with fresh vegetables and herbs.
With cottage cheese
If you are tired of the classic diet omelette, then prepare a dish with cottage cheese. This is a high-protein food that will accelerate muscle growth and fat burning.
To prepare a cottage cheese omelette, follow this plan:
- Separate 2 whites from the yolks, beat them separately, and then combine as in the previous recipe.
- Separately, beat 100 g of cottage cheese with a blender. Take a product with a fat content of up to 5%
- Combine the egg and curd mass, mix gently but thoroughly.
- Salt, add spices, chopped green onions, dill.
- Pour the mixture into a hot frying pan without oil. Cook for 5 – 8 minutes.
The finished dish has a pleasant creamy taste.
With cheese, beans and tomato
For this dietary omelet, you need to choose low-fat cheese. A product with this indicator of 10 - 17%, for example, mozzarella or ricotta, is quite suitable. The combination of young juicy beans, tomatoes, eggs and cheese gives a unique taste. This dish is recommended to be eaten for breakfast or lunch.
Recipe for making an omelet with vegetables and cheese:
- Simmer 100 g of green beans in a mixture of olive oil and water.
- After 5 minutes, add the chopped tomato to the pan. Simmer the vegetables for another 5 minutes.
- Separately beat 3 whites and yolk, then combine them. Continue beating the mass, pour 1 tbsp into it. l. water.
- Salt and add spices if desired.
- Grate 20 g of cheese and add to the egg mixture.
- Pour in the vegetables, cover the pan with a lid, cook for 5 minutes.
When serving, sprinkle the diet omelette with herbs.
Oat
Diet omelette with oatmeal is very popular among fans of healthy eating and athletes. Salmon, low-fat cottage cheese, tomatoes, herbs or even fruit are used to fill the “oatmeal pancake”.
- Beat the white and yolk and mix them.
- Add 2 tbsp to the mixture. l. oatmeal, which can be ground in a coffee grinder before adding. It is recommended to use coarse flakes, which have more fiber.
- Pour the mixture with 1 - 2 tbsp. l. milk with zero fat content, salt, mix.
- Pour the mixture into a non-stick frying pan and fry on each side.
Place lettuce leaves and thin slices of salmon inside the pancake. This dish looks appetizing and tastes great.
Buckwheat
If you have buckwheat porridge left in the refrigerator, then prepare a diet omelet from it. The recipe uses 3 whites and 1 yolk, which is important during a strict diet.
Cooking instructions:
- Beat the whites and yolk and mix them.
- Pour 1 tbsp into the mixture. l. skim milk, add spices.
- Add 100 g of porridge, a little chopped green onion, stir.
- Pour into a dry frying pan and cook for 5 – 7 minutes.
Serve the dish with fresh vegetables.
With apples
Those with a sweet tooth will surely love the sweet omelette with apples. Prepare and eat this dessert for breakfast.
- Cut the apple (sweet variety) into thin slices, simmer in a frying pan, the bottom of which is greased with a minimum amount of butter. Lightly dust fruit with powdered sugar and cinnamon (if desired). Simmer until soft.
- Beat 2 eggs and pour them over the apples.
- Simmer for 5 – 7 minutes.
This dish tastes like pancakes or biscuits. Instead of apples, you can use pears, peaches, apricots, and berries.
Recipe 9. Dietary steamed omelette with zucchini
Ingredients
milk - a third of a glass;
sea salt;
zucchini;
eggs - two pcs.
Cooking method
1. Combine milk with eggs, add salt and lightly beat with a fork, but do not beat.
2. Pour the prepared omelette mixture into the steamer container.
3. Wash the zucchini, remove the peel from it with a sharp knife and cut into small cubes. Place in omelette mixture.
4. Cook in a double boiler for half an hour.
Features of steaming, microwave, multicooker and frying pan
Steam omelette can be prepared in a double boiler or in a water bath. This version of the dish is considered the most dietary. The step-by-step recipe is practically no different from the classic one using a frying pan. First, eggs are beaten, then milk, sour cream or water is added. The mass is poured into the steamer container and cooked for 10 – 20 minutes.
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If you don’t have a double boiler, then boil water in a saucepan, place a colander in it so that it does not touch the water, but its bottom is well covered with steam. Pour the egg mixture into greased molds and place in a colander. If you use silicone molds, discard the fat.
Vegetables, meat and fruits need to be simmered for a few minutes before adding the egg mixture. After all, eggs cook faster than other ingredients.
Prepare an omelet in a slow cooker in the same way. Additional ingredients should be cooked in the “Fry” mode for about 7 – 10 minutes before adding the eggs. Then you should add the base and activate “Baking” for 20 minutes.
A diet omelette in the oven is prepared on a baking sheet or in silicone molds. Only vegetables, meat and fruits are first stewed in a frying pan, and then poured into the base. Cook the dish for about 20 - 25 minutes at 180°.
The recipe for a diet omelet in the microwave is simple and quick. Just beat the eggs, add salt, add herbs, heat the bowl in the microwave for 1 minute at a power of 600 - 800, and then pour the mixture into it and place it inside again for another 1.5 minutes.
