Omelet with vegetables kcal. Healthy breakfast recipes

Both children and adults love omelette alike. It is light, delicate, incredibly tasty and nutritious dish ideal for breakfast, lunch and dinner. It includes the most simple ingredients that is in every refrigerator, it is prepared in a matter of minutes and even those who are far from culinary art can handle it. In addition, an omelet is perfect dish for those who are trying to get rid of extra pounds. Firstly, it contains a large amount of protein, for the breakdown of which the body spends much more energy and, therefore, loses weight faster, and secondly, it has very few calories. Speaking of calories. Today we will talk in detail about what the calorie content of an omelet is in different variations of its preparation.

Omelette: cooking secrets

Today, only the lazy does not prepare an omelet. But this dish has nothing to do with Russian cuisine. We learned about it thanks to the French. The Alps even had a national holiday dedicated to this gentle and air dish... It happened like this: several shepherds woke up neither light nor dawn and went to the elder, who was supposed to give the go-ahead for the preparation of an omelet. In this field, the locals went together to the stoves and cooked eggs and milk. Then, with curling pans in hand, they went out into the street and all danced farandola together. And then, at a special sign from the elders, all honest company went to the meadow, placed frying pans with cooked omelet and danced again until sunrise. And only after the bright rays illuminated the entire village, the happy residents dispersed to their homes and ate the cooked omelet with appetite.

The modern French still have a very reverent attitude towards omelette. For example, did you know they never whisk eggs? A real omelet can only be shaken with a fork. Secondly, the French have a separate frying pan for this dish. They don't fry anything on it except their favorite omelet. And after cooking, first wipe with bread and only then wash.

It turns out that making a real omelet is also a whole art. For example, eggs need to be shaken well to draw in air. Otherwise, the omelet will be heavy and not airy. And this must be done manually with a fork or whisk. If you use a mixer, you can disrupt the structure of proteins and yolks. And then you will not see pomp. If you want to make the dish less high-calorie, then cook an omelet with only one protein.

Don't overdo it with milk. Ideally, there should be 1 tablespoon of milk per egg. Otherwise, the dish will be too watery and fall off.

Another trick is to cook the omelet right after you shake the eggs. Otherwise, later the omelet will turn out to be flat like a cake.

Pour the egg-milk mixture only into a hot frying pan. In this case, it should be greased with butter. It is this that makes the dish so tender that it literally melts in your mouth.

You need to cook an omelet in the right pan. Thin dishes with a crooked bottom will not work - you will not get an omelet on it. It is better to choose a sturdy cast iron or Teflon skillet. And it's good if there is a special hole in the lid for air. Thanks to this little trick, the dish will not get too wet.

Finally, it is necessary to cook an omelet only from fresh eggs... Dip the purchased eggs in plain water. If they immediately drown, then you are dealing with a fresh product.

Recipe and calorie content of an omelet per 100 grams

To determine the calorie content of this tender and delicious dish from eggs, to begin with, let's determine how many calories are in all the ingredients that make up it.

• Eggs - 2 pieces (130 calories)
• Milk 2.5% Fat - 60 ml (32 calories)
• Butter for frying 82.5% fat - 10 grams (75 calories).

Since one raw egg weighs an average of 60 grams, it turns out that the total weight of the dish was 190 grams, and its calorie content was 237 calories. Which means the calorie content of an omelet from two eggs is 125 calories per 100 grams... At the same time, it does not matter how the omelet is prepared - in the oven, in the microwave or on the stove. The calorie content of the dish will not change from this.

And now let's calculate what the calorie content of an omelet with different fillings and in different variations of its preparation is.

Calorie content of an omelet from three eggs.

If you make an omelet from 4 eggs, then its total calorie content will be 399 calories, but if, on the contrary, you reduce the portion and concoct an omelet from one egg and 5 grams butter, then calorie content delicious breakfast will be equal to - 134.5 calories.

Calorie omelet with tomatoes

You can add the most different fillings... It can be mixed with the egg-milk mass and baked or fried in this form. Or you can first make an omelet, and then add other ingredients to it and roll it up. Here, as they say, it is a matter of personal taste preferences. An omelet with vegetables is the most harmonious and dietary combination for those who control their weight and count calories. And among vegetables, the honorable leadership goes to tomatoes.

So, what is the calorie content of an omelet with tomatoes? We take as a basis classic recipe omelet and add 1 medium tomato weighing 50 grams and calories 9 calories to it (it can be cut into cubes or strips). It turns out that our omelet will weigh 240 grams. And its calorie content will be 246 calories. So the calorie content of an omelet with tomatoes per 100 grams is 102.5 calories.

Calorie omelet with vegetables

Omelet with vegetables - healthy and low-calorie dish... What other vegetables can be used for cooking besides tomatoes? Nutritionists recommend giving preference to broccoli. For a two-egg omelet, you need 60 grams of broccoli (20 calories). In this case, the finished dish will weigh 250 grams, and its total calorie content will be equal to 257 calories. Therefore, the calorie content of an omelet with broccoli per 100 grams is 103 calories.

You can also use frozen “ Mexican mix»From vegetables. 60 grams of the mixture (34 calories) should be sufficient. In this case, there will be 271 calories in a ready-made dish weighing 250 grams (108 calories per 100 grams).

Calorie omelet with cheese

Another classic gastronomic union is the combination of omelet with cheese. To calculate calories of this dish, add 30 grams of grated Russian cheese (105 calories) to it. Then the total weight of the dish will be 220 grams, and its calorie content will be 342 calories. And the calorie content of an omelet with cheese per 100 grams will already be a little more - 155 calories.

Calorie omelet with sausage

For those who prefer richer dishes, they can make themselves an omelet with boiled sausage... Then one more item appears in our basic composition - 60 grams of Doktorskaya sausage (153 calories). Therefore, in general, the dish will weigh 250 grams, and its calorie content will be equal to 390 calories. This means that the calorie content of an omelet with sausage per 100 grams will be almost the same as in a recipe with cheese - 156 calories.

Calorie content of an omelet without milk

To make the dish even more dietary, you can use water instead of milk, which does not have a single calorie. And then the calorie content of an omelet from two eggs without milk per 100 grams will be 108 calories.

Calorie content of omelet without oil

Butter, like any other butter, is a fairly high-calorie product. Therefore, for those who adhere to food restrictions, you can cook this dish in a dry frying pan or in the oven in a form lined with parchment paper... The calorie content of an omelet without butter will be very small - only 90 calories per 100 grams of product.

Calorie content of omelet from proteins

Girls who are on a protein diet usually do not use yolks in the preparation of an omelet and are limited to proteins alone. The average weight of egg white is 30 grams (13 calories). Accordingly, 2 proteins are 60 grams and 26 calories. It turns out that the calorie content of the protein omelet is 102 calories per 100 grams of the dish.

The vitamin and mineral composition of the omelet is represented by vitamins A, B2, B9, B12, E, D, calcium, potassium, lecithin, iron, lutein, selenium.

The calorie content of an omelet of 2 eggs with milk in one serving (167 grams) is 239 kcal. 100 g of the product contains 15.4 g of protein, 17.7 g of fat, 3.1 g of carbohydrates. Calorie content is indicated for a dish of 2 eggs, 5 ml sunflower oil, 2 g of salt and 50 ml of 1.5 percent milk.

Calorie content of omelet with cheese per 100 grams

The calorie content of an omelet with cheese per 100 grams is 158 kcal. 100 g of product contains 13.9 g of proteins, 11 g of fats, 0.8 g of carbohydrates.

Calorie content of omelet with tomatoes per 100 grams

The calorie content of an omelet with tomatoes per 100 grams is 152 kcal. 100 g of the product contains 7.1 g of proteins, 12.6 g of fat, 1.9 g of carbohydrates.

In 1 ready-made 130-gram serving of the dish there are 196 kcal, 9.2 g of protein, 16.3 g of fat, 2.5 g of carbohydrates.

The benefits of an omelet

When consumed in moderation, the benefits of an omelet are quite large:

• the dish is saturated with vitamins and minerals that strengthen the immune system;
• omelet is indicated for chronic muscle and headaches;
• the B vitamins contained in the omelet are good for the health of the nervous system;
• the main component of the omelet is chicken eggs, which contain a lot of vitamins A, E, D;
• vitamin A omelet - a natural antioxidant that is useful for the health of bones, eyes, skin, as well as the regulation of protein synthesis during oxidative and reduction processes;
• omelet B vitamins are useful for maintaining muscle tone, accelerating metabolism;
• vitamin E in the product is necessary to increase the elasticity of blood vessels, rapid wound healing;
• Calcium and carbonate in egg dishes are used to stimulate bone marrow function.

Omelet harm

The following are known harmful properties omelet:

• the cholesterol in the dish clogs the blood vessels;
• overcooked omelet loses up to 95% nutrients;
• omelet made from low-quality eggs can cause salmonellosis;
• many people develop allergic reactions to components in the composition of the dish, including intolerance to egg proteins and butter.

How to make an omelet

To prepare the dish, you need 3 chicken eggs, 35 g butter, a quarter teaspoon of salt, a fifth of a teaspoon of ground pepper.

Stages of cooking:

• Beat the eggs with a fork until smooth. Try not to overdo it: eggs that are too beaten can make the omelet too thick.
• Put 35 g of butter on a frying pan well heated over medium heat. As soon as the butter melts, the previously obtained egg mixture.
• Frying the omelet lasts 1.5 - 2 minutes. The indicator of the readiness of the dish is a golden crust on the sides, a slightly viscous middle.
• Remove the finished omelet from the heat, sprinkle with ground pepper and salt.

The dish goes well with rye bread, vegetables. Bon Appetit!

Mar-21-2013

Dietary properties:

What is the calorie content of an omelet, what does it have? dietary properties, all this interests those who lead a healthy lifestyle, watch their health and figure. So we will try to answer these questions in the next article.

Among the most common dishes that we prefer at breakfast is an omelet. This egg dish has a number of significant advantages that explain its popularity.

It is easy to prepare, but at the same time tasty and healthy. It is very easy to prepare an omelette - for this you just need to beat the eggs with salted milk, and pour the finished mixture into a pan with sunflower oil.

To make the omelette even more rich in taste, grated cheese, various meat products(for example - sausage, ham, etc.), as well as vegetables - onions, tomatoes, peppers, in general, whatever your imagination tells you.

Chicken eggs are a good source of biologically active components necessary for humans. Vitamins include vitamins A, B, B6, D and E, folic acid (vitamin B9). The mineral composition is represented by iron, potassium, calcium, phosphorus, copper.

Eggs also contain essential amino acids and complete protein. At the same time, all of these substances are contained in the egg in an ideal balance, due to which they are absorbed by the body as a whole.

One egg covers 25% of the daily amount of substances required by the body. Therefore, it is recommended to consume 2 eggs per day - in the form of an omelet, and in a boiled form.

But it is better not to eat raw eggs - they contain substances that interfere with the absorption of certain vitamins. Egg yolk in sufficient quantity contains vitamins B2, B12, A, D, lutein, iron, lecithin, selenium. In addition, eggs can become a substitute the best varieties fish by the presence of polyunsaturated fats and amino acids in them.

How many calories are in an omelette?

And here's how much:

The calorie content of an omelet with milk without butter is 115 kcal per 100 grams.

Proteins - 8.5

Fats - 7.6

Carbohydrates - 2.5

No oil!

The calorie content of an omelet in vegetable oil is 160 kcal per 100 grams.

Proteins, fats and carbohydrates (BZHU) in gr. per 100 grams:

Proteins - 9.5

Fats - 12.5

Carbohydrates - 1.7

The calorie content of an omelet in butter is 175 kcal per 100 grams.

Proteins, fats and carbohydrates (BZHU) in gr. per 100 grams:

Proteins - 10.0

Fats - 14.0

Carbohydrates - 1.8

Of course, this is an inaccurate result, since in addition to eggs, butter, milk, many other products are often put into this dish, which we talked about earlier.

And how many calories are in an omelette cooked different ways? And here's how much:

Calorie table, per 100 grams of product:

And the nutritional value of an omelet prepared in different ways is as follows:

Nutritional value table (BZHU), per 100 grams of product:

Recipe? Recipe!

How to prepare this dish at home? Very simple! Here's one of the recipes:

Tomato omelet:

Products:

• Egg - 4 pieces
• Cheese - 150 gr.
• Butter - 2 tablespoons
• Tomatoes - 3-4 pieces
• Green onions and salt to taste

Tomatoes are peeled by first pouring boiling water over them so that the skin lags behind more easily. The pulp is cut into pieces and fried in a pan (in butter). Put the fried tomatoes on a plate. Beat the eggs (with salt), combine them with finely chopped onions and chopped cheese. Everything gets mixed up. The remaining butter is melted in a frying pan, put the tomatoes on it and then pour in the finished egg mixture.

The dish is baked over low heat - about 5-8 minutes. When it's ready, you can garnish it with chopped dill, parsley or green onions. And eat to your health! True, the calorie content of an omelet prepared according to this recipe is not so small. So eat in moderation.

Slimming omelet:

And more on this topic:

It would seem that there is nothing easier than making a delicious dietary breakfast for breakfast. fluffy omelet... However, there are several secrets that will make your meal healthier and less nutritious. It can be cooked both in the standard way in a frying pan and in a multicooker, microwave oven or bake in the oven. Secret diet omelet- use only proteins in the dish, excluding the yolks. This dish has a lower calorie content.

The only thing that can please you on a diet is an omelet cooked in a slow cooker. Thanks to the sealed lid, in a multicooker it turns out lush and tasty, does not lose its moisture, and also retains all its useful substances, in particular vitamin D.

For cooking, the following programs are suitable: "Stewing", "Multipovar", "Baking", temperature 110 degrees, cooking time - 10 minutes.

It is difficult to imagine a dish more suitable for breakfast than an omelet. Hearty, nutritious and incredibly tasty, it is prepared in a matter of minutes and is loved by both adults and children. Even a small portion of this delicious and at the same time very simple dish will give energy and vigor and relieve hunger for a long time.

In addition, the pliable egg base allows you to include a wide variety of ingredients in the recipe: vegetables, herbs, meat and meat products, fish and seafood, mushrooms and even legumes! That is why an omelet can change its calorie content depending on the composition.

The beneficial properties of the dish, as well as possible harm from it, are largely due to the main ingredient - eggs. And the egg, as you know, is a storehouse of useful substances, because it contains everything necessary for the normal development and growth of the chick.

Vitamins A, C, D, E, group B, as well as selenium, potassium, calcium, iron - the full list will be very, very long. Regular use of egg omelet will help strengthen the nervous system, improve the condition of bones, teeth and nails, improve the work of the cardiovascular system, form beautiful and strong muscles, raise hemoglobin levels, maintain excellent vision and protect the brain from age-related changes.

And yet, doctors strongly advise the eggs in the diet to be strictly dosed. This is primarily due to the fact that the product often causes allergies, especially in young children and people with egg white intolerance.

In addition, the yolk contains a lot of cholesterol, which, together with cholesterol from animal fats - lard or butter - forms plaque in blood vessels.

100 grams of omelet contains 9.6 grams of protein, 15.4 grams of fat and only 1.9 grams of carbohydrates.

Is the recipe classic or innovative?

National cuisine different countries boasts its own version of the omelet. In Italy, for example, this dish is called frittata, in Spain - tortilla, in Japan - omu-rice and omu-soba. The cooking technologies, as well as the composition, are very different at the same time. The omelet is fried, baked, steamed.

It is stewed with vegetables, most often with tomatoes, fresh herbs, boiled or fried meat, fish or seafood fillets, slices of bread, all kinds of cheese, boiled or fried mushrooms, and in sweet, with sugar or honey, omelet - yes -Yes, it happens! - pieces of fresh or dried fruits, candied fruits are good. The resourceful Japanese have even developed a recipe for an omelet with rice!

However, the classic recipe for the dish does not imply any special excesses. Beaten eggs, milk and a pinch of salt - that's all. The ingredients are thoroughly mixed and fried in a well-heated thick-walled skillet with a flat bottom.

A fluffy, almost airy omelet will turn out if you beat the whites and yolks separately, combine them with milk in a large blender bowl and keep it turned on for another minute.

Calorie content of the dish depending on the ingredients

The recipe, like the calorie content of the omelet, can be adjusted to your liking. Are you dreaming of getting rid of a few pounds?

Include in your menu protein omelet, 100 grams of which contains only 55.7 kcal. This dish is best served with fresh tomatoes... Do you want to have a feast of taste? Prepare the same dish with sausage and cheese.

It will turn out tasty, nutritious, but at the same time high in calories: 100 grams will pull 247 kcal.

If you add fried vegetables with meat to the egg mixture and sprinkle with plenty of grated cheese, then the calorie content of 100 grams of omelet will increase significantly.

The nutritional value of the dish prepared according to the classic recipe is kept at an average level: 184 kcal per 100 grams of product. The calorie content of an omelet from 2 eggs will be 118 kcal. The same portion of omelet with vegetables - tomatoes and onions - will be 151 kcal.

How to make the healthiest omelette?

To reduce the calorie content of an omelet, you can refuse some ingredients - or you can cheat and take products with initially less energy and nutritional value... For example, a dish with skim milk will be healthier for the figure than with milk with a fat content of 2.5 or 3.2 percent. It is better to take low-fat varieties of meat and cheese.

Vegetables should ideally be stewed slightly beforehand, and not fried until golden crust, or even cut from them fresh salad- for example, with tomatoes, cucumbers and bell peppers - as a side dish.

Protein omelet will be more dietary and healthier than dishes from whole eggs. It is preferable to cook not on creamy, but on vegetable oil... Or even give up fat altogether by pouring the mass of eggs and filling into a non-stick frying pan.

Finely chopped fresh herbs will not only improve the taste of the finished dish and add a spicy note to the aroma, but also help the body to digest a hearty breakfast faster and easier.

However, when calculating calories, it is not the composition of the finished dish that is of great importance, but the method of its preparation. Frying is a traditional option, but at the same time the most high-calorie. Omelet baked in the oven or sweated in a slow cooker or double boiler will be not only tasty, but also the lowest in calories and healthy.

To measure, 100 grams of a dish, which includes eggs, milk and lean pork with onions and tomatoes, will amount to 130 kcal when cooked in a multicooker and at least 200 kcal when frying in a pan.

One way or another, no matter what recipe (with tomatoes, onions and herbs, with meat and cheese, with mushrooms or classic) and cooking method (roasting, stewing in the oven or slow cooker) you choose, a portion of the omelet will give you true delight in thin and exquisite taste... An excellent breakfast, and therefore a cheerful day, is guaranteed to you!