Today, more and more people are seeking to lose weight. Some go on a diet, others are starving, but all that is needed is to eat right and balanced. Dietary omelet - a dish that is perfect for tomorrow or afternoon tea.
Diet omelette - the basic principles of cooking
The very name of an omelet involves cooking in an oven, a 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, use skimmed milk to make an omelet.
Eggs are shaken with milk and salt. The bottom and walls of the pan are oiled, heated well over moderate heat and poured into the milk-egg mixture. Cooked, covered with a lid, about ten minutes.
A dietary omelet is cooked with vegetables that are pre-fried to get rid of moisture. You can fill the already prepared omelet with fresh vegetables or fruits.
Steamed omelette cooked in a slow cooker or double boiler, but if you do not have these appliances, you can cook it in a saucepan. To do this, use the usual package. Omelet mixture is poured into it, tied and boiled in boiling water until ready.
For the preparation of diet dishes it is better to use olive oil.
Recipe 1. Classic dietary omelet in a frying pan
Ingredients
two egg whites;
olive oil;
50 ml of milk;
greenery;
a pinch of salt.
Method of preparation
1. Put the pan on the fire, heat and grease with olive oil.
2. Beat the cooled egg whites with milk.
3. We salt and add finely chopped greens. Stir.
4. Pour the mixture into the pan and cook for seven minutes under a lid on a slow fire.
Recipe 2. Dietary omelet with vegetables in the microwave
Ingredients
a handful of frozen vegetable mix;
sea salt;
eggs - three pcs .;
spice;
skim milk - 125 ml.
Method of preparation
1. Beat eggs into a deep bowl and shake with a fork until light foam appears on the surface. Continuing to shake, gradually pour in the milk, salt and season with spices.
2. Put the vegetable mixture in a glass dish. The capacity should be large enough, because in the process of making an omelet will increase two to three times. You can use any mixture, as long as there are no potatoes in its composition, and the vegetables are finely chopped.
3. Pour the vegetables with egg-milk mixture and send to the microwave. Start the device at full capacity. Set the timer to ten minutes.
Recipe 3. Steamed Diet Omelette in Package
Ingredients
chicken eggs - five pcs .;
salt;
milk is a glass.
Method of preparation
1. Hammer eggs into a deep plate. Shake until smooth with a fork. Pour in the milk, salt and continue to shake until the milk is completely connected to the eggs.
2. Pour the mixture into a new plastic bag and tie it.
3. Pour water into the pot by filling it in half. Put on the fire. As soon as the liquid begins to boil, put in a packet with an omelet, reduce the heat and cook for about ten minutes.
4. Carefully remove the bag with the omelet. Carefully, so as not to burn yourself, cut the bag and place the omelet on a plate.
5. Cool slightly and serve with a salad of fresh vegetables.
Recipe 4. Diet omelette in the oven
Ingredients
a glass of skimmed milk;
sea salt;
chicken eggs - five pieces.
Method of preparation
1. Combine eggs with milk in a deep plate and gently shake with a fork so as not to disturb the natural structure of the eggs. We salt.
2. We fill the form with baking paper and pour the mixture into it.
3. We send for 20 minutes to the oven warmed to 150C. We shift the finished omelet on a plate and serve with pickles or vegetable salad.
Recipe 5. Dietary omelet with tomatoes and green peas
Ingredients
egg whites - two pcs .;
sea salt;
skimmed milk - 75 ml;
spice;
canned green peas - 50 g;
olive oil;
ripe tomato
Method of preparation
1. Separate the yolks from proteins. Place them in a deep plate, salt and shake with a fork to light foam. Continuing to shake, pour a little milk.
2. Rinse green onions and crumble with rings. Add it to the milk-egg mixture and mix.
3. Tomato wash, rub and cut into slices.
4. Lubricate the pan with olive oil, put on the fire and fry the tomatoes on it on both sides. Scatter green peas on top of the tomatoes and pour over the omelette mixture. Cover and bring the omelet to readiness.
Recipe 6. Diet omelet with semolina in a slow cooker
Ingredients
10 g butter;
five eggs;
pinch of salt;
200 ml of milk;
30 g of semolina.
Method of preparation
1. Manka fill with milk and leave to swell for half an hour.
2. Eggs are driven into the plate and shaken with a fork. Add to the egg mixture, soaked in semolina milk, and again beat.
3. A bowl of multicooker grease with a piece of butter. Pour omelet mixture into it.
4. Start the device in the “baking” mode. Cook for half an hour. Cool omelette ready to warm, remove from the bowl and serve, sprinkled with rings of green onions.
Recipe 7. Sweet diet omelette in the oven
Ingredients
egg whites - four pcs .;
vegetable oil;
sugar - 50 g;
apricot jam - half a glass.
Method of preparation
1. Place the egg whites in a deep bowl, and beat them with a mixer until a light foam appears.
2. Add sugar to the egg mixture and add apricot jam. Stir well.
3. Grease the heat-resistant form with oil and place the sweet egg mixture in it. Send to preheated oven and bake until tender. Serve the omelet with milk drinks.
Recipe 8. Diet omelet with vegetables in the oven
Ingredients
onion head;
some cauliflower;
milk - half a glass;
Bell pepper;
eggs - six pcs .;
two tomatoes.
Method of preparation
1. Wash cauliflower under the tap, disassemble into small florets. Dip in boiling water and cook for five minutes. Then we lean back on the sieve or colander. Cooling down.
2. Remove the tail from the bell pepper, clean the seeds and cut the vegetable into thin strips.
3. Onion head cleaned from husks and finely crumbled.
4. My tomato, wipe, cut in half and cut into thin slices.
5. Eggs are combined with milk and shaken with a fork until smooth.
6. Vegetables lay out in the baking mold and pour the milk-egg mixture.
7. We put in the oven and bake at 200C for 20 minutes.
Recipe 9. Steamed Diet Omelette with Zucchini
Ingredients
milk - a third cup;
sea salt;
zucchini;
eggs - two pieces.
Method of preparation
1. Combine milk with eggs, add salt and slightly shake with a fork, but do not whisk.
2. Pour the prepared omelette mixture into a double boiler.
3. My squash, remove the peel with a sharp knife and cut into small cubes. Put in omelet mixture.
4. Cook in a double boiler for half an hour.
Recipe 10. Diet of cheese omelette
Ingredients
chicken eggs - two pcs .;
sea salt;
milk - four tablespoons;
olive oil;
flour - a couple of teaspoons;
a little bit of cheese.
Method of preparation
1. Mixer, beat eggs with milk and salt. Gradually add the flour, continuing to beat, until you get a homogeneous mixture.
2. Grease the wide heat-resistant form with olive oil.
3. Pour omelet mixture into it and bake at 180 ° C for five minutes.
4. Sprinkle with cheese chips and keep in the oven for another couple of minutes. We take out the omelet from the oven, cool slightly, roll it up and cut into slices.
Recipe 11. Diet Omelet “Half Pizza”
Ingredients
two yolks;
boiled chicken breast - 100 g;
four egg whites;
olives;
milk - a tablespoon;
low-fat cheese;
pod of red sweet pepper;
tomato paste - 50 g;
a tomato.
Method of preparation
1. Combine yolks with milk and mix. Beat the cooled whites into a stable foam and add to the mixture of milk and yolks. Mix gently.
2. Pour the omelette mixture into the preheated frying pan and fry until light reddening on both sides.
3. Transfer the finished omelet to a microwave plate and grease with tomato paste.
4. Wash tomatoes, wipe and cut into thin slices. Free the sweet pepper from the stem, clean the seeds and cut the vegetable into thin half rings. Crush olives with ringlets. Cheese finely grate.
5. Put the vegetables on top of the omelet and sprinkle with grated cheese. Send in the microwave. Start the device at full capacity and cook for five minutes. Serve at the table, cutting the omelet into segments
Diet omelette - tips and tricks
To make an omelet really dietary, use skimmed milk.
If you want the omelet to be fluffy, beat the whites separately to a stable foam.
Flour can replace starch.
Salty omelette can serve with low-calorie sour cream, and sweet with yogurt or curd mass ..
