Is it possible to cook scrambled eggs without oil. How to cook a vegetable omelet with beans
Omelet is a French word. But in our area they prepare a dish not at all like in France. Milk and water are not added to scrambled eggs. The French do not cover the dish with a lid for splendor. Their traditional recipe- a flat omelet folded in an envelope with vegetables inside. In other countries, scrambled eggs are also popular. In Spain it is called tortilla, in Italy it is called frittata.
Most women, adhering to pp and watching their figure, are wondering if it is possible to eat an omelette on a diet? Not only possible, but necessary. In proper nutrition, one of the most important points is a full meal for breakfast. Food in the morning should be hearty, healthy and quick to prepare. An omelette or scrambled eggs is ideal.
The most high-calorie foods should be used for breakfast or lunch. If the first meal is full, and not a snack, then for dinner the body will not require excess calories. V chicken egg 150 kcal, in protein - 18 kcal. For a strict diet, a protein omelet is suitable. As you can see, even breakfast can become low-calorie. In addition, protein foods should predominate in the diet of losing weight. Then the fat is burned faster and the foundation for muscle mass appears.
Omelet is a healthy and quick egg dish. They contain proteins, fats and carbohydrates, amino acids and microelements, vitamins B2, B6, B12, D and E. The rich composition of substances necessary for the body supports the immune system, improves skin condition and the digestive tract. But due to the high amount of cholesterol content per day, it is recommended to eat no more than 3-4 eggs. Therefore, for those who follow proper nutrition, an omelette can be eaten every day.
5 secrets of proper cooking. Benefit or harm
A few tricks will help you cook a dietary omelette correctly and quickly.
- Whisk eggs with milk. The longer this is done, the more splendor can be achieved.
- Brush the inside of the pan lid with butter. This will allow the mixture to rise higher.
- Sour cream and mayonnaise for taste. 2 teaspoons for 3-4 eggs will give the dish a creamy taste.
- The finished omelette should easily “slide” onto the plate. To do this, first cook the dish at maximum temperature until it rises. And then over low heat until done.
- Excess liquid can spoil the dish. Therefore, milk should be no more than 1.5 tablespoons per 1 egg.
Cooking in a frying pan
Classic recipe
Despite the fact that the food is cooked in a pan, the omelette is low in calories and satisfies hunger well.
You will need:
- egg white from two eggs;
- milk - 2 tablespoons;
- salt - a pinch;
- greenery;
- olive oil.
Cooking
- Grease a heated pan with olive oil.
- Whisk egg whites with milk.
- Add salt and chopped herbs.
- Pour the mixture into the pan and cook over low heat with the lid closed for 5-7 minutes.
Add vegetables or fruits
According to the recipe described above, you can cook a dietary omelet with vegetables. You can add olives, peas, tomatoes, asparagus, spinach, beans to it.
Vegetables should be pre-fried or stewed so that excess juice comes out. And only then throw into the finished mixture. Then the dish will not turn out watery.
Pour the beaten eggs with milk into the pan. Then put the vegetables on top and simmer over low heat. Dietary vegetable omelet will be ready in 5-10 minutes.
How to make a diet fruit omelet? Very simple. But the taste is not for everyone. The combination of eggs and fruits is very original, so not everyone will like it. You can add apples, pears, peaches, apricots, any berries. It is enough to cut them into slices or cubes. Pieces that are too large can make cooking difficult, and beaten eggs will cook faster than fruit.
The secret to making fruit omelettes is that the filling should be slightly steamed or baked, but not fried at all. The dish is prepared in a slow cooker or in the oven, and not in a pan.
Recipe in the oven
The recipe is suitable for an omelette diet, as it is cooked in the oven without the addition of vegetable oil. It turns out very tasty and appetizing as in the photo.
You will need:
- eggs - 5 pieces;
- milk - 1 glass;
- salt.
Cooking
- Gently beat the eggs with milk with a fork, without disturbing the natural structure of the egg. Add salt.
- Pour the mixture into a parchment-lined mold.
- Put in a preheated oven at 150 degrees. Cooking time - 15-20 minutes depending on the width of the container.
Recipe in a slow cooker with semolina
Despite the use of semolina in the recipe (a product with which they quickly recover), the dish turns out to be dietary, since semolina cooked in milk contributes to gaining extra pounds. The calorie content of porridge (per 100 g) cooked with water is 80 kcal, with milk - 123 kcal. Moreover, the recipe uses only one tablespoon of semolina. Such a dish can be eaten even at night.
You will need:
- eggs - 5 pieces;
- milk - 200 ml;
- semolina - 1 tablespoon;
- salt - a pinch;
- butter- 10 y.
Cooking
- Soak semolina in milk for 30 minutes to swell.
- Whisk the eggs.
- Add milk with semolina and salt. Whisk the mixture.
- Lubricate the multicooker bowl with oil and heat to 180 degrees.
- Set the baking mode to 15 minutes.
A more dietary omelet will be made from egg whites and semolina. To do this, beat the proteins, add the rest of the ingredients and cook in a slow cooker.
Omelet in the microwave
The recipe for dietary scrambled eggs is perfect for a quick snack, as the dish is cooked in the microwave in a couple of minutes. Beat the mixture of beaten eggs and milk, pour into a ceramic, glass or porcelain dish. Put in the microwave for 4-5 minutes at medium temperature.
When there is no time at all, but you need a snack, it will come to the rescue original recipe diet omelette in a cup. Pour the egg mixture (optional without adding milk) to half a cup. Add mushrooms, ham, vegetables, cheese if desired. Place in the microwave for 1 minute. Remove and stir with a fork. Put it on for another 1.5 minutes. Ready omelet can be sprinkled with chopped herbs.
As you can see, an omelette can be cooked deliciously, quickly and in various kitchen appliances. You just need to find "your" recipe. After all, an omelette is relevant for losing weight and maintaining a slim figure.
In a deep bowl, beat the eggs with a fork or mixer until smooth. Make sure that the mass does not start to rise: if you overbeat it, the finished dish will be too dense. Add milk and salt, mix again.
Traditional cooking method
Grease a frying pan with oil, put the mixture there, put on medium heat and cover with a lid. Cook for about 10 minutes: the omelette should be done through the middle but not burnt.
Omelette for a couple
According to the same recipe, you can cook a steamed omelet, then oil is not required. Simply pour the mixture into a heat-resistant dish, place on the steamer or slow cooker pad. After 15 minutes, the omelet will be ready.
boiled omelette
Another option to cook an omelette without oil is to boil it. To do this, pour the egg mass into a plastic bag, tie it tightly, put it in another bag, then into boiling water.
Cook the omelette for 15-20 minutes, then remove from the bag and cut into slices.
Portion omelette
Pour the mixture into metal or ceramic molds - those designed for baking cupcakes will do. Put them on a baking sheet and place in an oven preheated to 200 degrees. Bake for about 10 minutes.
Omelet with ham, tomatoes and onions
Ingredients:
- 6 eggs;
- 200 ml of milk;
- a pinch of salt;
- 100 g of ham;
- 1 large tomato or 8 cherry tomatoes;
- a small bunch of green onions;
Cooking
Cut the ham and tomatoes into cubes, chop the onion. Whisk eggs with milk and salt. Add the ham, tomatoes, and onions to the mixture and gently fold the mixture in with a spatula.
As a filling, you can put boiled chicken and potatoes, cut into pieces, canned green pea- any product that, in your opinion, will go well with an egg.
Lubricate the pan with oil, pour the omelet into it. Cook covered over medium heat until cooked through, about 15 minutes.
Omelet with cheese, spinach and nuts
Ingredients:
- 4 eggs;
- 150 ml of milk;
- a pinch of salt;
- 200 g fresh spinach;
- 70 g grated cheese;
- 50 g nuts to taste;
- 1 teaspoon vegetable oil.
Cooking
Whisk eggs with milk and salt. Grease the skillet with oil. If high and fluffy omelet, then for this recipe it should be thin enough, so either use a large diameter dish, or divide the mixture into several portions.
Fry the omelette until the bottom is firm and the top is not cooked yet. Half egg pancake lay out the washed spinach, cheese, nuts. Cover the filling with the other half of the omelet and fry until done.
Frittata
This is with toppings, which is first cooked on the stove, then baked in the oven.
Ingredients:
- 4 eggs;
- 120 ml of milk;
- 70 g of grated hard cheese;
- 6 cherry tomatoes;
- 1 bell pepper;
- a pinch of salt;
- 1 teaspoon vegetable oil.
Cooking
Cut the tomatoes in half and lay the slices on a paper towel to get rid of excess liquid. Peel the pepper and chop into large pieces. Beat eggs with salt and milk, add cheese there.
Grease a frying pan with a removable or metal handle with oil. Beautifully arrange the tomatoes and peppers, carefully pour them over egg mixture. Fry the dish on the stove until the top layer seizes. Then place the pan in the oven (remembering to remove the plastic handle), preheated to 200 degrees. Bake for about 10 minutes.
Omelet with mushrooms and spices
Ingredients:
- 6 eggs;
- 150 ml of milk;
- a pinch of salt;
- 5 champignons;
- 1 teaspoon vegetable oil;
- spices to taste - basil, Provencal herbs etc.
Cooking
Wash the mushrooms and cut into thin slices. Fry them in oil until half cooked. Mix eggs, milk, salt and spices, pour the mixture into the pan over the mushrooms. Quickly and gently stir the contents of the dish, cover and fry for about 10 minutes.
Omelet with asparagus and tomatoes
Ingredients:
- 6 eggs;
- 150 ml of milk;
- a pinch of salt;
- 10 green shoots of asparagus;
- 2 medium tomatoes;
- 2 cloves of garlic;
- 1 teaspoon vegetable oil.
Cooking
Cut the garlic into small cubes, tomatoes into medium pieces, asparagus into half. Heat the oil in a frying pan, fry the garlic, then add the vegetables and cook them for 7-8 minutes. Whisk the eggs with milk and salt, pour the contents of the pan with the mixture and cook for another 8-10 minutes.
Omelette with strawberries and soft cheese
Ingredients:
- 6 eggs;
- 150 ml of milk;
- 2 tablespoons of sugar;
- 150 g strawberries;
- 50 g cream cheese;
- 1 teaspoon vegetable oil.
Cooking
Beat eggs with milk and sugar, pour the mixture into a greased frying pan. Wait until the omelette is almost cooked, put cheese and sliced \u200b\u200bstrawberries on one half of it. Cover the filling with the other half of the omelet and cook, covered, for another 3 minutes.
Step-by-step recipes for cooking scrambled eggs without oil in a pan, in the oven or in the microwave
2018-05-18 Ekaterina LyfarGrade
prescription
Time
(min)
servings
(people)
In 100 grams of the finished dish
9 gr.
8 gr.
carbohydrates
0.53 gr.119 kcal.
Option 1: Classic Butterless Fried Egg Recipe
The scrambled eggs are the most the best way breakfast. Eggs contain essential amino acids, proteins, vitamins of groups B, A and E. It is also important that they are completely absorbed by the body. The product is low in calories. But scrambled eggs, fried in oil, can spoil the diet. Therefore, we will learn how to cook it without additional fat.
Ingredients:
- 4 eggs;
- Water - 40 ml;
- Salt pepper.
Step by step recipe for scrambled eggs without oil
Place a dry, clean skillet on the fire. Warm it up, then pour water onto the surface. Wait for it to boil.
Break the eggs into a bowl. Check that there are no pieces of shell. If desired, you can shake the yolks and whites with a fork or whisk.
Pour the eggs into a hot skillet with boiling water. Cover them immediately. Leave for 3-4 minutes.
When the yolks and whites "grab" and are almost ready, salt and pepper them. You can decorate with herbs, add your favorite spices. Serve the scrambled eggs immediately before they are cold.
Not everyone likes scrambled eggs on the water. If you want to get a delicious crispy crust, but not overdo it with calories, just try reducing the amount of butter. To do this, moisten a napkin or a crust of bread with it, then grind it in a frying pan. A thin layer of oil will provide the scrambled eggs with the necessary texture and will not affect the figure at all.
Option 2: Quick Butterless Fried Egg Recipe
In order not to heat the oven or pan for a long time, you can cook scrambled eggs using the express method. To do this, you will need suitable utensils, eggs and a microwave.
Ingredients:
- 2 eggs;
- A pinch of salt;
- Paprika, basil, pepper.
How to quickly cook scrambled eggs without oil
It is best to use a ceramic cup with rounded sides for this recipe. It is easy to pull out the finished scrambled eggs from it, in addition, the dish will turn out to be very original in appearance. So, break the eggs into a bowl.
Add salt and spices to the bowl. Shake the contents well with a fork. You should get a homogeneous mass.
Place the container with the egg mixture in the microwave. Cover it with a special lid or saucer. Cook for 2 minutes at maximum power.
Let the scrambled eggs cool down a bit (just a couple of minutes), then you can start tasting. If you have prepared one serving, you can eat it directly from the cup.
If desired, you can add cheese, vegetables or sausages to such scrambled eggs. A dish with beans or peas is very satisfying and interesting in taste. But because of additional ingredients cooking time will increase slightly.
Option 3: Scrambled eggs without butter on sour cream
French cuisine is famous for its unusual recipes from the available ingredients. With the help of ordinary sour cream, you can cook a very original fried egg. We don't even need oil for this.
Ingredients:
- Sour cream - 20 g;
- 3 eggs;
- Salt, spices;
- Green onion, dill - to taste.
Step by step recipe
Heat up a dry skillet. Put sour cream in it, mix with a spatula.
When the sour cream boils, you need to break eggs into it. Be very careful not to burst the yolk. Salt the fried eggs, add spices.
Cover the pan with a lid and continue frying the eggs over low heat for another 2 minutes.
Wash and finely chop the herbs. Sprinkle generously over the eggs. Turn off the heat, leave the dish under the lid for another half a minute.
This dish should be served hot. It can be eaten directly from the pan, so it will be even tastier. Sour cream and eggs should be fresh, ideally buy homemade products.
Option 4: Butterless Cloudy Eggs
If you want to surprise your loved ones with an unusual fried egg, try cooking it according to this recipe. The dish turns out unusually beautiful. Usually bacon is added to it, but we will cook vegetarian option with mushrooms.
Ingredients:
- 3 eggs;
- Mushrooms or bacon - 100 g;
- Parmesan - 50 g;
- Green onions, ground pepper.
How to cook
Turn on the oven at 240°. Clean the mushrooms, finely chop them.
Fry the chopped mushrooms in a very hot pan without oil. Stir them constantly. The pieces should decrease in size, change their color. During frying, excess liquid will evaporate.
Grate the parmesan on a fine grater. Chop the onion.
Separate egg yolks from proteins. This must be done very carefully, otherwise the dish will be spoiled. Not a single drop of yolks should fall into the protein mass.
Whisk the egg whites with a mixer. They should turn into a lush snow-white mass. This will take 7-10 minutes. At the end, you will need to add a pinch of salt.
Carefully pour grated cheese, cooled mushrooms and green onion. Pepper, mix gently so as not to damage the foam.
Line a baking sheet with parchment. For convenience, you can use a silicone mat. Put three protein "clouds" on it. In the middle of each of them, make a recess for the yolks. Send the workpiece to the oven for 3 minutes.
When the egg whites are partially cooked, take them out of the oven. Put the yolks into the prepared holes with a spoon. Return the scrambled eggs to the oven for a couple more minutes.
You should not put bacon and mushrooms in the scrambled eggs at the same time, otherwise its light and airy texture will be lost. Parmesan can be replaced with other hard cheese, but it is better to cook the dish with it. If possible, use sea salt instead of the usual.
Option 5: Scrambled eggs without oil with bacon in the oven
Such scrambled eggs are not quite suitable for adherents proper nutrition, but it is worth it to forget about the rules. Instead of butter, we use a small amount of fat melted from the bacon frying process. Fresh or dried herbs will complement the taste, making it even more refined.
Ingredients:
- 4 eggs;
- Bacon - 40 g;
- Cheese - 20 g;
- 2 cloves of garlic;
- Cumin, rosemary, parsley.
Step by step recipe
Turn on the oven immediately to 190°. hard cheese grate, peel the garlic and finely chop.
Cut the bacon into small cubes. Fry it in a hot dry frying pan. To prevent meat from sticking, use a dish with a non-stick surface.
When the bacon is crispy and browned, remove it from the pan. Lubricate the heat-resistant dish in which you intend to fry the eggs with melted fat.
Spread the bacon on the bottom of a baking dish. Sprinkle fresh or dried herbs and garlic on it.
Mix bacon with spices. Salt and pepper, stir.
Break the eggs, lay them on top of the bacon. Sprinkle with grated cheese. Send to the oven for 5-10 minutes. Exact time depends on whether you want a hard or liquid yolk.
Such hearty meal will provide you with energy for the whole day. If you are on a diet, just cook scrambled eggs in the morning. All the calories consumed are spent, you will feel great. Those who are not on a diet should try scrambled eggs with fried crispy toast.
Option 6: Oil-Free Scrambled Egg Muffins
Among original ways to cook eggs, not the last place is occupied by the muffin recipe. With the help of ordinary silicone molds you can bake such an amazing snack without butter.
Ingredients:
- 6 eggs;
- Tomatoes - 150 g;
- Bulgarian pepper - 70 g;
- Flour - 50 g;
- Cheese - 60 g;
- Spinach, greens.
How to cook
Break all the eggs into a deep bowl. Beat them with a whisk until smooth. Turn on the oven to 180°.
Gradually pour the flour into the egg mass, continuing to beat.
Grate the cheese. Finely chop the tomatoes, spinach and peppers.
Salt and pepper the egg dough. Add chopped vegetables, herbs and cheese to it. Stir to distribute the ingredients evenly.
Fill muffin cups with egg mixture. Send to the oven for a quarter of an hour.
One of the downsides of frying in oil is the carcinogens. They are released under the influence of hot temperatures. To avoid this, use olive or sesame oil. Or completely abandon it by using one of the above scrambled egg recipes.
Scrambled eggs are one of those dishes that can be cooked in minutes. And it is from her that those who first got up to the stove begin their journey to the heights of culinary excellence.
It would seem that it is difficult to break eggs into a pan and fry them? But how many burnt scrambled eggs were sent to the trash can! And all because they neglected the advice given by chefs and experienced housewives.
Subtleties of cooking scrambled eggs
- For scrambled eggs, choose fresh eggs. Their quality can be determined by immersing them in a container of water. The newly laid egg will lie on the bottom. The one that is more than one day old will try to rise to the surface. Well, an egg that will peep out of the water in one side is already risky to eat.
- Not very fresh egg the yolk becomes weak and, if the egg is carelessly released into the pan, often bursts.
- It is desirable that eggs for fried eggs be room temperature. Therefore, when deciding to fry, take them out of the refrigerator in advance.
- Be sure to wash eggs before use. warm water with soap to prevent the salmonellosis pathogen - salmonella from getting into the dish.
- Fry the eggs on thick-walled pan or non-stick frying pan.
- The diameter of the pan depends on the number of eggs. The dishes should be such that when breaking the eggs lay in one layer, without overlapping each other.
- There are two types of scrambled eggs: scrambled eggs and fried eggs. The fried egg is a scrambled egg with a soft-boiled yolk surrounded by a dense white protein. Scrambled eggs are prepared by mixing the protein with the yolk, so the scrambled eggs have an almost uniform consistency and an even yellow tint.
- Most often, scrambled eggs are cooked in butter or ghee. This fried egg is the most delicious. But it can be fried lard or vegetable oil. It all depends on taste preferences and what kind of fat is available.
- Fried eggs are cooked with onions, tomatoes, lard, herbs, sausage or meat.
- It can be sprinkled with any seasonings or just salt.
- Salt is added to the scrambled eggs at the very end of cooking. If the eggs are salted immediately, ugly whitish specks will appear on the yolk. For the same reason, they try to use fine salt or salt only protein.
- Fried eggs are cooked on a moderate flame, since on a high fire it will burn from the bottom, remaining half-baked inside, and on a small one it will be heavily saturated with fat.
- Fry the scrambled eggs under the lid so that both the protein and the yolk reach readiness at the same time.
- Do not break eggs directly into the pan. Firstly, in the absence of skill, you will get unevenly fried eggs: the first egg will be overcooked, and the last one may turn out to be liquid. Secondly, you can accidentally break a spoiled egg into a pan. Therefore, first they break the eggs into a plate, and then, tilting it, carefully pour them into the pan.
- If the protein begins to fry unevenly, it should be lightly stirred with the tip of a knife, being careful not to touch the yolk.
- The readiness of the scrambled eggs is determined by appearance protein and yolk. Usually the yolk should be half liquid, as if soft-boiled. But if the scrambled eggs are prepared for the child, then it is brought to such a state when the yolk is boiled hard.
Natural scrambled eggs
Ingredients:
- eggs - 4 pcs.;
- ghee - 15 g;
- salt.
Cooking method
- Break the washed eggs into a plate so as not to damage the yolk.
- Put a piece of butter in a frying pan, heat it to about 110 °, avoiding darkening. Pour the eggs from the bowl.
- On moderate heat, fry first without a lid, then salt the eggs, cover the pan with a lid and bring the scrambled eggs to readiness.
Fried eggs with bacon
Ingredients:
- eggs - 3 pcs.;
- bacon - 45 g.
Cooking method
- Heat up the pan. Put the bacon cut into small cubes on it. Fry until light brown.
- Carefully break the eggs into a bowl. Pour them over the fried bacon. Cook like natural scrambled eggs. Do not add salt as the bacon is salty.
Fried eggs with tomatoes
Ingredients:
- eggs - 3 pcs.;
- tomatoes - 2 pcs.;
- butter - 15 g;
- salt;
- greenery.
Cooking method
- Carefully break the eggs into a bowl.
- Wash the tomatoes, pour boiling water for two minutes. Cool quickly, peel off the skin. Cut into slices, transfer to a plate, removing the seeds.
- Heat the butter in a frying pan, put the tomatoes. Fry for a few minutes until some of the moisture has evaporated.
- Gather the tomatoes in a pile in the middle of the pan. Pour the eggs into the empty space. Salt. Roast until done. Sprinkle with chopped dill.
Fried eggs with sausage
Ingredients:
- eggs - 3 pcs.;
- boiled sausage - 50 g;
- salt;
- ghee - 15 g;
- greenery.
Cooking method
- Heat oil in a frying pan. Cut the sausage into slices, fry in oil until golden brown.
- Release the eggs on the sausage. Salt after a while. Close the lid, fry until tender. Sprinkle with chopped herbs.
Fried eggs with mushrooms
Ingredients:
- eggs - 4 pcs.;
- ham - 30 g;
- fresh champignons - 30 g;
- melted butter - 15 g;
- ketchup - 30 g;
- black pepper.
Cooking method
- Wash the mushrooms, pat dry with a paper towel. Cut into slices.
- Cut the ham into cubes.
- Heat the oil in a frying pan, put the mushrooms, let the liquid boil. Lightly fry the mushrooms, add the ham. Heat everything together for 1-2 minutes. Pour in ketchup, pepper, mix.
- When the contents of the pan boil, release the eggs. Do not add salt, as there is enough salt in the ingredients. Close the lid, fry until the eggs are cooked.
Fried eggs with black bread
Ingredients:
- eggs - 3 pcs.;
- rye bread - 50 g;
- ghee - 25 g;
- salt.
Cooking method
- Cut rye bread without crusts into thin slices. Then cut them into squares or triangles.
- Place in a hot oiled skillet and brown lightly on both sides.
- Release eggs on bread, salt. Close the lid, bring to readiness.
Sweet pepper fried eggs
Ingredients:
- eggs - 3 pcs.;
- large bell pepper beautiful shape- 1 PC.;
- salt;
- greenery;
- melted butter - 20 g.
Cooking method
- Wash the bell pepper, cut off the lid, remove the seeds. Cut it crosswise into rings 1 cm wide.
- Break each egg into a separate mug.
- Melt the butter in a frying pan. Put in the pepper mold. Press it down with a fork so it doesn't come off the bottom of the pan. Pour an egg into this mold. Do not remove the fork until the egg is set, otherwise the protein will seep under the pepper and the ideal figure will not work. Salt. Thus, build two more flowers.
- Put the finished scrambled eggs in pepper with a wide spatula on a plate, garnish with herbs.
Figured scrambled eggs can be fried in a slice of bread, in a special mold, in a tomato circle, in a bun.
Fried eggs can be cooked in the form of a pie. To do this, you need to fry the scrambler, and then carefully fold it right in the pan in half and fry on both sides. Such scrambled eggs turn out to be ruddy and fried on the outside, but remain tender and juicy on the inside.
It can be stuffed with herbs, vegetables, mushrooms, sausage.
So that the scrambled eggs do not cool down quickly, they are laid out on a heated plate.