If you learn how to make a diet omelet in the oven, then forever provide yourself with a low-calorie and tasty breakfast, the basis of which is eggs. This dish is very useful for the human body, it is nutritious and can saturate well. Knowing the various recipes for preparing a diet omelet in the oven, you will be able to delight your household with a familiar breakfast every day. In this article, you can familiarize yourself with different ways of preparing this dietary, but mouth-watering dish.
Is it possible to eat an omelet on a diet?
Representatives of the fair sex, who want to lose weight and constantly monitor the state of their figure, are often not sure whether eggs can be included in the daily menu. To finally deal with this issue, it is necessary to study the composition of the product. Chicken eggs are made up of fats and proteins, a small amount of water and carbohydrates. The caloric content of one medium-sized egg is about 157 kilocalories. In this case, the minimum amount of fat is found in egg protein. There is no cholesterol, as well as other substances that are present in the yolk.
Diet omelet made in the oven is recommended by many nutritionists, especially if it is made only from proteins alone. This dish is ideal for every meal, including dinner. A prerequisite for the preparation of a diet omelet in the oven is the correct choice of the method of heat treatment. It is recommended to add a minimum of oil or completely abandon it.
What is a dietary protein omelet?
You can prepare many dishes in the oven. Diet omelet is usually called a dish that is prepared on the basis of egg proteins. Skim milk or water may also be used. Diet omelet is a low-calorie food that is ideal for breakfast, as well as for a full dinner or lunch. Ideally, you need to cook such a dish in the oven. Depending on the recipe for a dietary protein omelet, in the oven, in a baking sheet with the main ingredient, you can add fruits, vegetables, cheese, as well as other products. The basic condition is that all of these ingredients are the lowest in calories.
How to cook a diet omelet in the oven?
This dish is very easy to prepare. The recipe for a dietary protein omelet in a baked oven involves primarily preparing the necessary foods. To do this, beat the eggs with a fork, whisk or blender, add skim milk or water, salt to taste. All ingredients are broken to a homogeneous mass. Then the mixture is poured into a baking dish, sent to the oven. There are also methods for preparing this dish in a slow cooker or double boiler. If you want to get a delicious diet omelet in the oven, the recipe with a photo of which is presented in this article, you need to take into account some simple cooking secrets.
- Add as little oil as possible or discard it completely.
- It is recommended to salt the dish before the end of cooking, while the minimum amount of salt is used.
- Do not water the omelet with mayonnaise or fat sour cream. If you want the dish to be really dietary, you should not use anything other than greens and healthy vegetables.
- Avoid those recipes that involve the use of semolina and flour. These ingredients can be replaced with a small amount of starch.
- If you decide to cook fried eggs for dinner, then do not make it with yolks.
- The better you beat the squirrels, the more magnificent you will get an omelet. If you do it badly, you get something like a pancake.
- Make an omelet in the morning: cut it into portions, put one in a container, and then take the dish with you to work. Thus, you will provide yourself with a nutritious and healthy snack.
In the oven
Let's consider in more detail how to cook a diet omelet from proteins in the oven. The recipe is simple, the dish would seem unpretentious and low-calorie. However, you should pay attention to the fact that it can even be used for serving a festive table, because from the outside it looks amazing. The recipe involves the use of fresh vegetables, due to which the omelet is obtained rich in vitamins. If you do not want to suffer from an exhausting diet, replenish your diet with low-calorie various dishes, including a delicious omelet. It may seem to someone that the dish is obtained, as in a hospital. In the oven, dietary omelettes are often prepared for hospital patients, so there is nothing surprising in such associations.
Ingredients
To cook the most delicious omelet, you need a set of the following ingredients:
- 200 g of frozen green peas.
- 12 chicken eggs.
- 260 g of Brussels sprouts.
- One small bunch of parsley.
- 4 pinches of salt.
- 1 medium onion.
- 2 pinches of ground black pepper.
- 4 tablespoons of olive oil. You can also use sesame seeds.
- Two medium sized bell peppers.
- 400 ml skim milk.
Cooking process
First of all, it is necessary to thoroughly rinse under cold water all the vegetables that will be used in the cooking process. When they are washed, they must be dried on a paper towel. Then the cabbage is cut in half, onions must be cut into thin half rings. Bell pepper is cut into strips.
Heat a little olive or sesame oil in a pan. If you like flaxseed, you can use it. After 2 minutes, pour the onion into the pan, fry it so that it becomes soft. After another 2 minutes, frozen peas are added to the onion. Stew vegetables for about 5 minutes under a lid. After this time, Brussels sprouts are added to the ingredients. All products are mixed and cooked for another 5 minutes.
While they are preparing, you can beat the whites with salt, while gradually adding skim milk. At the end of the whole process, proteins with milk must be pepper. Finely chopped greens are laid out in the milk and egg mass.
When the vegetables are stewed enough, they must be transferred to a baking dish. From above, they are poured with the obtained egg-milk mixture. A baking dish with food is sent to the oven, which must first be heated to about 190 degrees. According to the recipe, cooking a diet omelet in the oven takes 25 minutes.
Please note that you can use the finished dish both in hot and in cold form. Therefore, you can make yourself an omelet in advance, and then take it to work or study.
Omelet with cottage cheese
This omelet with the addition of cottage cheese can be included in your diet menu. In addition, the dish is ideal for a children's diet, as it is prepared only from healthy products. To prepare the omelet, you can use both the pan and the oven. The dish is always served hot, you can add it with a slice of whole-grain buns and a cup of herbal aromatic tea.
Structure
For the preparation of cottage cheese omelette, the following products will be required:
- 6 chicken eggs.
- Salt and spices to taste.
- 400 g fat-free cottage cheese.
- 1 teaspoon of olive oil.
- Half a bunch of parsley and dill.
- 10 feathers of green onions.
Description of preparation
Check out a step-by-step recipe for a diet omelet. In the oven, such a dish turns out to be especially tender, and all thanks to the curd.
First of all, it is necessary to thoroughly wash and dry all available greens, onion feathers. After this, it is necessary to separate the yolks from the proteins. Proteins are whipped into a lush foam with the addition of a small amount of salt. This can be done with a simple fork, but it is best to use a mixer or whisk for these purposes. Following this, fat-free cottage cheese is added to the proteins. The ingredients are thoroughly mixed, seasoned with spices to your taste.
The feathers of green onions must be chopped, and then added to the egg-curd mass, mix thoroughly again. Add a small amount of olive oil to the baking tray. If there is sesame or flaxseed at home, then you can use it. Brush the oil evenly over the bottom of the pan. Next, the curd-egg mass is poured into the container. Please note that by this time the oven should already be preheated to 190 degrees. It takes about 15-20 minutes to cook the omelet in the oven. After this time, the dish can be pulled out of the oven. Ready diet omelet can be served in portioned dishes, on top of which, it is sprinkled with finely chopped greens.
Greek vegetable omelet
This omelet is a traditional Greek dish. It will take no more than half an hour to cook it. Having breakfast with such a delicious vegetable omelette, you will get a boost of energy and vitality, as well as a good mood for the whole day. The omelet turns out to be magnificent, appetizing, it is liked not only by adults, but also by children who love vegetables. It is also necessary to bake it in the oven, in no case in a pan. That is why the finished dish in its composition contains a minimum of kilocalories. Spices for cooking diet omelet can be used any, to your taste. However, the main condition is that they should not interrupt the taste of fresh vegetables.
Products
To prepare a Greek vegetable omelet, you will need the following products:
- One glass of skim milk.
- Ground black pepper, salt, and seasoning to your taste.
- 4 chicken eggs.
- Hard cheese - 200 grams.
- 2 medium-sized fresh carrots.
- 400 g of fresh zucchini.
- 2 pieces of medium sized bell pepper (it is best to use multi-colored peppers to make the dish colorful).
- 1 stalk of leek.
- 400 g broccoli cabbage.
Step cooking
First you need to thoroughly wash the vegetables under a stream of cold water, and then dry them on a towel or paper towel. Then you need to peel the zucchini, carrots, and also bell pepper from the seeds. These vegetables must be cut into small cubes of the same size.
Then put a dry frying pan on the fire. When it is heated, it will be necessary to fry chopped zucchini, carrots, bell peppers, and leeks. At the same time, pay attention to the fact that vegetables are fried without the use of oil, that is, stewed in their own juice. They should be fried for 5 minutes. After this time, broccoli is added, a small amount of plain water is poured. Stew vegetables for another 5 minutes under a closed lid.
The stewed ingredients are then sent to the baking dish. Please note that it must not be oiled.
Next, beat the eggs with a small amount of salt. Skim milk is added gradually. When the whole mass becomes lush, you can add a small amount of black ground pepper, as well as seasonings at your discretion.
Then the egg mass is poured into the form to the vegetables already located there. The oven should be heated to 190 degrees. A diet dish is sent to it, cooked for a quarter of an hour. 2 minutes before shutting off, scramble the omelette with cheese grated on a coarse grater.