Protein omelet is an excellent dietary dish. He is appreciated by those who follow the figure or are actively losing weight. A low-calorie dish is easily digested, provides the body with valuable protein and other useful substances. It never bothers, because the omelet from proteins can be varied with vegetables, meat, ham, cheese, cottage cheese, bran, sour cream.
The lack of yolks in an omelet is a big plus for people suffering from high cholesterol. That is why the dish is welcomed in medical nutrition. It is well tolerated in diseases of the stomach, indigestion, indicated for obesity.
Protein omelet - general principles of preparation
To make a classic protein omelet, you need only two ingredients: eggs and milk. Before breaking the shell, the egg should be washed thoroughly to clean it of chicken droppings, particles of dirt and feathers. It is very important to avoid poisoning and intestinal infection.
Proteins can be separated by a special device, but it is easy to do this with the help of the shell. Finished proteins are mixed with milk in the same way as for a regular omelet.
You can cook omelet from proteins in a frying pan, in the oven, in a double boiler, slow cooker and even an air grill. Frying increases the calorie content of the dish and makes it less healthy.
Protein omelet "Dietary" with herbs
An excellent recipe for a simple protein omelet in a double boiler should be mastered by those who need to lose weight. Minimum calories, maximum benefits and completely dumb cooking time. The amount of ingredients is indicated for one person. It is advisable to cook an omelet in a double boiler or multicooker with the function of steaming.
Ingredients:
• three eggs;
• a glass of milk of low fat content;
• salt;
• a tablespoon of chopped fresh herbs;
• pepper and paprika (optional);
• 5 drops of vegetable oil.
Cooking method:
Gently separate the three proteins.
Pour milk into proteins and beat the mixture thoroughly until foam is formed.
Salt, if desired, add pepper and paprika and beat everything again.
Cut the greens and add it to the base for the omelet. Mix gently.
Lubricate the steam cooking container with oil.
Pour the milk protein mixture.
Steam the omelet for about ten minutes.
Serve hot.
Protein omelet with cottage cheese and green onions
A great option for a protein breakfast is an omelet with green onions and low-fat cottage cheese. It contains a lot of calcium, necessary for the strength of bones and teeth. Such an omelet is good to include in the diet of people who are actively involved in sports, pregnant women, and in general all who adhere to a healthy diet. The amount of ingredients is indicated for two servings.
Ingredients:
• squirrels of four eggs;
• two hundred grams of fat-free cottage cheese;
• six green onion arrows;
• a tablespoon of chopped seasonal herbs;
• a tablespoon of vegetable oil;
• salt, seasoning to taste.
Cooking method:
Squirrels pour into a bowl and beat with a whisk along with salt.
Add a pack of soft cottage cheese, mix.
Chop green onions finely.
Grease the pan with vegetable oil, heat.
Pour the scrambled eggs into the pan.
Cover tightly, cook for six to eight minutes.
Arrange the omelet from proteins on plates, sprinkle with chopped herbs and serve.
Protein omelet with vegetables
To make a healthy breakfast not only low-calorie, but also very tasty, prepare a protein omelet with tomatoes, bell peppers and herbs. It will turn out
Ingredients:
• five proteins from medium-sized eggs;
• half a glass of milk;
• a large juicy tomato;
• a small bell pepper;
• two tablespoons of chopped parsley;
• a little vegetable oil for the pan;
• a teaspoon of homemade mayonnaise (optional);
• pepper and salt.
Cooking method:
Beat the whites separated from the yolks vigorously with a whisk with salt and pepper.
Add milk, whisk again.
Add half the chopped herbs to the omelette mixture, mix gently.
Grease the pan with oil, put on medium heat.
Pour the eggs whipped with milk onto a well-heated surface of the pan.
Cover with a lid, reduce heat to a minimum and cook a protein omelet for seven minutes.
While the eggs are setting, chop the tomatoes and bell pepper into small cubes.
Mix the vegetables in a separate plate, salt, and make a teaspoon of homemade mayonnaise.
Put a thickened omelet in a plate.
On one side, lay out part of the vegetable mixture, wrap the second side of the omelet, covering the filling.
Put the remaining vegetables on the side.
Sprinkle with the remaining herbs and serve.
Protein omelet with cheese
A hearty and light protein dish with milk and cheese is a good breakfast option. Such an omelet will be good with a cup of sweet coffee.
Ingredients:
• squirrels from four eggs;
• thirty grams of semi-hard cheese;
• a third of a glass of milk;
• salt, a pinch of your favorite seasoning (optional);
• a teaspoon of vegetable oil.
Cooking method:
Grate the cheese piece on a fine grater.
Salt the egg whites, add pepper and a little seasoning, beat with a whisk.
Pour milk, mix the omelette base again.
Lubricate the bottom of the pan with oil and heat it over medium heat.
Pour the milk-protein mixture into a pan, sprinkle cheese cheese on top.
Close the omelette with a lid and cook, reducing the heat to a minimum, from seven to ten minutes.
Protein omelet with ham and tomatoes
Low-fat ham makes the taste of protein omelet spicy. It turns out a hearty, but completely dietary dish. It is ideal for a protein diet.
Ingredients:
• three protein from chicken eggs;
• a quarter glass of milk;
• fifty grams of lean ham;
• a teaspoon of vegetable oil;
• medium tomato;
• salt.
Cooking method:
Cut the tomato into thin rings.
Cut ham into slices or slices.
Prepare the omelette mixture as described in previous recipes.
Heat a skillet with vegetable oil.
Fry ham and tomatoes.
Pour the whipped whites with milk into a skillet.
Cook under the lid on the slowest fire for 8-10 minutes.
Protein omelet with cauliflower and cheese
The spicy aroma of cauliflower does not spoil the traditional protein omelette at all. A tasty, healthy, nutritious dish can be served as a light dinner.
Ingredients:
• two hundred grams of boiled cauliflower;
• two chicken proteins;
• two tablespoons of milk;
• salt;
• a teaspoon of olive oil;
• twenty grams of semi-hard cheese.
Cooking method:
Cook cauliflower with a little salted water.
Disassemble the cabbage into small inflorescences, dry.
Prepare an omelette base from proteins, milk and salt.
Heat a frying pan with oil and fry the cabbage inflorescences until browned.
Pour the cabbage with eggs whipped with milk.
Cook with a closed lid for five to six minutes.
Protein omelet with chicken in a slow cooker
A low-fat diet omelet prepared in a slow cooker will not affect the figure. Thanks to the chicken fillet, the dish will remain dietary, but it will be more satisfying and tasty than a regular omelet from proteins.
Ingredients:
• six proteins;
• half a glass of milk;
• a teaspoon of butter;
• two hundred grams of boiled chicken breast;
• salt;
• small bell pepper.
Cooking method
Cut boiled chicken into small cubes.
Peppers, peeled seeds and partitions, cut into narrow strips.
Separate the proteins from the yolks, salt, pour in the milk and beat well.
Add pepper to the mixture.
Grease the bowl of the multicooker with butter and put slices of fillet.
Pour chicken omelette with sliced pepper.
Snap on the lid, cooks in baking mode for fifteen minutes.
Omelet made of protein with broccoli in the oven
A very useful broccoli cabbage prevents cancer, has a beneficial effect on blood vessels, and strengthens the immune defense during the flu season and colds. In combination with a protein omelet, a fragrant vegetable is very tasty.
Ingredients:
• three proteins;
• three teaspoons of white flour;
• a tablespoon of milk;
• two or three inflorescences of broccoli;
• two tablespoons of sour cream;
• mold oil;
• some salt.
Cooking method
Pour broccoli with boiling water and boil for three minutes. Salt water during cooking.
Drain the broth, put the broccoli on a cutting board.
Turn on the oven 200 degrees.
Grease the mold with oil.
Beat the whites with salt and milk.
Add sour cream and flour, beat again.
Cut cabbage into beautiful slices.
Pour in a sour cream-protein mixture.
Send to bake until cooked in the oven for twenty minutes.
Protein Omelette - Tips and Tricks
The yolks left over from the protein omelet can be frozen in a plastic container. They will not lose their nutritional properties. In the future, the yolks are useful for kneading dough or making sauce.
If you want to get a magnificent omelet, you need to beat the whites in a completely dry and clean bowl. Fat on the walls of the bowl will spoil the airiness of the dish.
To add a new touch to the classic white omelet recipe, you can reduce the amount of milk and add sour cream. It will turn out a delicious dish with a delicate texture.
People with gallbladder disease can prepare a boiled protein omelet without salt. Squirrels need to be whipped with milk, as in a traditional recipe, pour the mixture and a plastic food bag, tie so that there is space, and dip in boiling water for about fifteen minutes.
To serve a protein omelet beautifully, you can put salad leaves on a serving plate, and place the finished dish in the center. You can decorate it with greens: basil leaves, chopped parsley, dill, spinach, cilantro.
