Omelet: calories and recipes
This article describes everything you wanted to know about an omelet: calorie, benefit and harm, as well as recipes for every taste.
Such a universal omelet
Omelette is a tasty and easy to prepare dish. Great for cases when you want to have a quick snack, but there is no desire to chew sandwiches. For this reason, scrambled eggs is one of the most popular breakfasts.
He has two nice properties. The first is a variety of ways to diversify taste with the help of products that are always on hand. The second is the ability to vary calorie content by choosing different ingredients.
A basic omelette is made from eggs or only proteins, or even from egg powder. To make it more satisfying and tasty, you can add milk, cheese, sausage, ham, bacon, mushrooms, tomatoes and other vegetables, onions, whipped cream.
How to cook a classic omelette?
The basis is elementary. Put the pan on the fire, pour a little vegetable oil or put twenty grams of cream - who likes.While all this heats up, beat a couple of eggs with two tablespoons of milk or water, salt and pepper to taste. Professional chefs beat the yolks and whites separately, and then put them together, so if you have some free time, try this option. Then pour the mixture into the pan and fry until cooked.
A typical omelet of 2 eggs has a caloric value of about 120 kcal per 100 g. If you make it only from proteins, then 85 kcal, because the yolks have a higher energy value - 50-55 kcal against 17 kcal in proteins.
The calorie content of an omelet with milk instead of water is significantly higher - 180 kcal per 100 g of food. Reduce the rate can be, using milk with fat content less than 2% and giving up yolks.
How to cook an omelet in the microwave and multicooker?
This method allows you to further reduce the number of calories, because it does not involve the use of oil.
Beaten with milk or water, eggs are poured into a bowl suitable for a microwave. If desired, other ingredients are added to taste (sausage, vegetables, etc.). The mixture is sent to the oven for five minutes. All.
In a slow cooker, the omelet will turn out lush, and the volume will not fall even after cooling.The author of the recipe recommends taking eggs that are the same in size, and milk should be measured in a special way: so that one egg has the amount that fits in half of the shell.
Spices and other ingredients are added to taste and desire. Then the mixture is gently mixed (but not whipped!) And poured into the multicooker bowl. Prepared for fifteen minutes in the "Baking".
Omelet with cheese
Omelette with cheese, whose caloric content is approximately 340 kcal per 100 g, can be cooked in a pan or in the oven.
The easiest way is to add 50-100 g of grated cheese to a regular egg mixture and beat again. You can refuse milk or water, using instead a tablespoon of mayonnaise or sour cream. Pour the mixture onto a greased frying pan and fry over low heat for five minutes on each side.
If an oven is used, then prepare the egg mixture in the same way, but do not add cheese. The mass is also poured into a frying pan or a special form and placed in a preheated oven for five to seven minutes at low heat.
After this time, the omelet must be pulled out of the oven and put the cheese on the surface, leaving a little to sprinkle. Then gently pry an omelet from one side, lift it up and, as it were, fold it in half.Sprinkle the resulting pie with the remaining cheese and send another five minutes into the oven. Upon completion, it is advisable not to pull out the dish immediately, but let it stand in the oven off for another one or two minutes.
Needless to say, that the taste of an omelet with cheese at times improved by adding sausage, ham, sausages, chicken, mushrooms, tomatoes and other ingredients? The price for a rich breakfast will be an increased amount of calories, but you will have a whole day left to burn them.
Low calorie omelets
This is a classic omelet without any additives or an omelet with vegetables. However, if you follow the figure, you must be careful when choosing the latter.
For example, the calorie content of an omelet with tomatoes is only 165 kcal per 100 g. But, first of all, if you use cherries, then they have a lot of sugar, and the energy value will be higher. Secondly, the tomato gives the dish acidity, which stimulates the appetite.
In addition to tomato, you can add almost all vegetables to an omelet. The most commonly used are bell pepper, zucchini, green beans and frozen vegetable mixes.
In general, even those who are desperately losing weight, can afford a hearty breakfast, as in the first half of the day and the metabolism is faster, and there is enough time to burn excess.But if digits are important to you, then, by adding additional ingredients to an ordinary omelette of 2 eggs (the caloric value, which, as we said, is 120 kcal), simply sum up its energy value with the number of calories of the corresponding ingredient.
The most common additions to scrambled eggs:
- milk - 42 kcal with fat content of 1%;
- cheese - at least 290 kcal;
- tomatoes - 18-20 kcal;
- sweet pepper - 28 kcal;
- mushrooms - 28 kcal;
- Brussels sprouts - 43 kcal;
- chicken meat - 220 kcal;
- ham - 145 kcal;
- olives - 115 kcal;
- parsley - 36 kcal;
- dill - 315 kcal;
- onion - 40 kcal.
You may have been surprised by the high calorie content of dill, but it is based on 100 g. This is a fairly large bunch of greens, it is unlikely that you will need so much for one serving.
By the way, from the egg powder it turns out a very average in taste omelet, whose caloric content is 210 kcal. Almost as much energy is contained in a dish of “normal” eggs with the addition of ham, but the latter will bring more gastronomic pleasure.
What is the use of an omelet?
Eggs contain a lot of protein, vitamins, minerals, amino acids and polyunsaturated fatty acids.
Among the vitamins - E, D, B6, A, folic acid. Of the minerals - calcium, iron, copper, phosphorus, potassium, selenium.
In the yolk there are lutein (a powerful antioxidant) and lecithin (improves memory).
What is harmful omelet, and how to reduce unpleasant consequences to a minimum?
The harmful properties of an omelet are more associated with the ways of its preparation. Most people fry it in a pan with added oil. This is not the most beneficial treatment method for the body, especially since during frying, eggs lose more than half of the valuable trace elements.
Steam the dish. It is clear that all of us are busy people, but there is always a way out. Above was described the recipe using a microwave, but there is another interesting way: you need to pour into a small pot of water about ten centimeters in height and boil. While boiling, prepare the mixture for an omelet - the way you usually do it. Then pour the mass into a regular plastic bag, tie it up and put it in boiling water for ten to fifteen minutes, depending on the volume. When ready, take out a package, cut and spread the omelet on a plate.
It turns out really useful omelet, which caloric content makes only 135 kcal provided that you did not add milk, sausage, cheese and other "heavy ingredients".And washing the pot with water is clearly easier than a greasy pan.
Also, some people may experience an allergic reaction to the eggs, but this is a special case.
Finally, there must be a measure in everything. One or two eggs for breakfast every day will not cause harm, but if your scrambled eggs consist of four to five pieces, then keep in mind that one yolk contains a daily rate of cholesterol.
Thus, by varying the ingredients, you can always come up with your own omelet, the caloric content and taste of which best suits your preferences.