A healthy and at the same time satisfying breakfast before work or for children before school is the main task of every woman. What to feed your family so that you spend minimal time cooking and don’t have to stand in front of a hot stove. There is always a way out and there are plenty of breakfast options.
An omelette in the microwave without oil will become a lifesaver. It takes about 6-7 minutes to cook, and the end result is an incredibly tender and aromatic dish, which contains only healthy ingredients.
Let's look at two of the most popular and simple recipes that do not involve the use of butter.
Composition and nutritional value
As a percentage, the nutritional value of scrambled eggs is distributed as follows: fats - 51%, proteins - 46%, carbohydrates - 3%. Due to the fact that eggs, by their nature, are a medium for embryos, they contain everything necessary to ensure normal life. Namely, more than fifty bioelements, including oxygen, carbon, nitrogen and hydrogen. Egg yolk is rich in proteins, which stimulates muscle growth, vitamins, lipids and minerals. Large amounts of phosphorus and calcium strengthen bones, nails and teeth.
Benefits and harms
First of all, the benefit or harm of scrambled eggs depends on the freshness of the egg. In order to preserve the freshness of eggs longer, you need to keep them in the coolest place of the refrigerator in trays. The place in the door will not work - it is the warmest.
Place eggs in storage trays with the pointed end down. A large number of pores are located at the blunt end, through which the eggs “breathe”, thereby remaining fresh longer.
Eggs are considered the main source of salmonellosis. Therefore, it is better not to eat them raw or undercooked.
Not everyone can enjoy an omelette. This dish is contraindicated for allergy sufferers, people with liver diseases and children under 1.5-2 years old (the exception is the yolk - it can be used from 7-8 months). People with high cholesterol levels should avoid eating yolk.
Previously, it was believed that a large amount of cholesterol in eggs had a detrimental effect on the body. But the results of scientific research have proven that lecithin, which is also included in eggs, prevents the deposition of cholesterol in the cavities of blood vessels.
What else is useful about fried eggs is that they are almost completely digestible (98%). The nutritional value of the composition is equal to 250 ml of milk and 60 g of meat. Eggs are especially important in the diet of children. They rank second in importance after milk.
Serving
Even low-calorie dishes used on diets can be tasty and appetizing thanks to mild spices and beautiful presentation.
Since eggs are a source of animal fat and protein, they are served with vegetables or bread. It is better not to combine them with meat and beans, although you can choose fish or cheese to enhance the nutritional value of the dish.
A tender omelette is served with oatmeal, rice or other favorite porridge, garnished with herbs or seeds. For breakfast or lunch, a salad made from fresh or steamed vegetables is ideal.
A rich omelette can be served on bread toast. For variety, it is smeared with garlic or adjika, a bed of processed cheese or avocado paste is used, and complemented with a slice of salted red fish or chicken.
The most suitable vegetables for omelettes are tomatoes, peppers, cabbage inflorescences, zucchini and cucumbers, carrots, spinach, and sweet corn. You can complement the dish with sour cream and herbs sauce, tartar, mayonnaise, ketchup or pesto.
If there are no beautiful outlets for preparing a portioned omelette, you can make it monolithic and cut into neat cubes or strips.
Calorie content of scrambled eggs
Are eggs high in calories? Eggs are a low-calorie product. The calorie content of fried eggs per 100 g, including vegetable oil, is 158 kcal. Based on the number of eggs, the calorie content of fried eggs is:
- from 1 egg - 109 kcal;
- from 2 eggs - 189 kcal;
- from 3 eggs - 360 kcal.
To get a dietary breakfast, you can fry only proteins. The calories in scrambled eggs without yolk are practically unnoticeable - only 43 kcal per 100 g. But the protein content in the white of one egg is the daily norm for the body.
Rules for cooking scrambled eggs
How to cook delicious scrambled eggs and in what oil should you fry them so that they don’t burn, become runny or hard? Despite the fact that this is one of the simplest dishes, not everyone can do it perfectly. A few simple rules and tricks will help you easily make scrambled eggs in a matter of minutes.
- Choose a frying pan. The ideal option is a thick ceramic or cast iron frying pan. A wide one is suitable for a large number of eggs, a small one is suitable for one or two, so that the edges of the white do not spread and burn.
- Use 2 types of oil. To ensure that the food does not burn and acquires a pleasant aroma, fry in vegetable oil and butter.
- Temperature regime. You need to beat the eggs into a well-heated frying pan, otherwise they will absorb excess fat and take a long time to cook. For efficient cooking, select medium heat. On high, the edges will burn, and the middle will not have time to fry.
- How long to fry eggs? It is impossible to determine readiness down to the minute, since different dishes are used, eggs are not the same size, and the temperature on the stove is different. The dish is considered ready when the protein has hardened. You can gently taste the yolk with your finger. It shouldn't be too soft.
- Prepare for several servings. Fried eggs for 2 or more servings are not cooked evenly because one egg white covers the other. To eliminate this, you should make cuts in several places on the semi-finished protein.
- Add salt correctly. If you add salt at the beginning immediately after whisking it into the pan, the yolk will most likely spread and become covered with white spots, so it is better to do this at the end. In addition, if you fry scrambled eggs correctly, then you should salt not the yolk, but the white.
How can you tell whether eggs are fresh or not without breaking them? Very easy. The longer they lie, the more air and less moisture they contain. Place the egg in a container of cold water. If it “lies” on the bottom in a horizontal position, it is fresh; if it is slightly tilted, it lies for about a week, and if it floats vertically, such a product is dangerous to consume, it is stale.
Scrambled eggs without oil - 3 ways
There are several ways to fry eggs without oil. After all, food prepared in this way becomes less caloric and healthy. This dish can be included in diets for weight loss and treatment of the digestive system.
- Method 1. Take a cotton pad and moisten it with vegetable oil. Squeeze well. Wipe the bottom of the pan. A ceramic or non-stick frying pan is suitable for this method. Fry the eggs over low heat, shaking slightly to prevent them from burning. Such a minimal dose of oil will not harm your figure or health.
- Method 2: Cooking spray. Due to the aerosol, the amount of sprayed fat per serving is negligible. However, the food does not burn.
- Method 3. Pour a little water into a heated frying pan so that it completely covers the bottom. When the water boils, beat in the eggs. Fry covered over low heat until done.
Steaming an omelet: all methods
A double boiler is most suitable for this dish, but this is a completely optional attribute of a modern kitchen.
You can set up a bathhouse for the dish yourself: the design does not take up much space, is easy to disassemble and does not cause any hassle. The main thing is to have a container with a lid, as well as a hob, microwave or other equipment.
Omelet in a slow cooker
The recipe is available for those who have a strainer attachment for a steamer. Water is poured into the bowl to a third of its volume, a mesh is installed, and a mold with egg liquid is placed on it. In the menu, select the “Steam” option; if there is a list of products, “Vegetables” will do. The timer must be set for 10 minutes, close the lid tightly and start the device. A fluffy omelette will soon be ready.
Classic method: in a saucepan
For a steam bath, which our grandmothers used, water is poured into the bottom of the container. For scrambled eggs, a quarter to a third of the volume is enough; for vegetables and meat, pour more water, but so that the bottom of the mesh does not submerge in liquid. Place a colander, strainer or bread sieve on the sides. It is best to take a metal product with thin weaving, but the following are also suitable:
- sieves made of plastic heat-resistant fishing line;
- metal colanders (one-piece scoop with perforations);
- plastic or silicone heat-resistant elements.
Another option is gauze, laid in 2-3 layers. It needs to be pulled over the top of the pan with a slight slack, tied with a rope and ensure that the long edges do not stick out. In this case, it is better to choose a wider pan and use the smallest burner to prevent fire or smoldering of the threads.
Cups with an egg mixture (or other products) are placed on an improvised mesh and the pan is covered with a transparent lid, this makes it easier to monitor the preparation of the dish.
How to cook in a jar
When you don’t have a net at hand, you can make a diet omelette in your own steam. To do this, you need a small bottle or bag for freezing food. The finished egg mixture is poured into a clean jar and covered with a lid, but loosely so that air can escape.
Place a rag in a couple of layers on the bottom of the pan - this will prevent the glass from knocking, bouncing on warm currents. The jar is placed in water, the liquid is brought to a boil and simmered over low heat for about 20 minutes until the omelette is ready.
The procedure with the package is similar. Take two heat-resistant polyethylene bags, put them one inside the other - this will protect the container from damage. Pour the egg mass inside, release excess air, but tie the bags above the filling level. There should be free space left for the liquid to evaporate from the workpiece. The bag is immersed in hot water and boiled for about 15 minutes after boiling.
It is important to let the mixture cool before removing it from the mold to avoid burns and “deflating” the omelette. In both cases, the water level in the pan should be slightly higher than the liquid in the container.
Omelette in the microwave
To cook a dish in the microwave, it is best to use the method with a jar or bag - then the omelet will cook in its own steam. Metal elements in this case are unacceptable.
Another option is to use a ceramic or glass container with a lid, fill it with water and place the workpiece poured into the mold on gauze or plastic mesh inside. The difficulty lies in the modest dimensions of microwave ovens.
The third way is to use a burger bun. Remove the “lid” from it, take out the bread crumb and pour the mixture inside, covering the top. When baked, it turns out tasty and interesting, but you will have to practice preparing such a snack; it may not work out the first time.
Steam omelette in a frying pan
You can use a container with a thick bottom and a shallow bowl for the dish. The principle is the same: pour water on the bottom, place the vessel with the workpiece and cover with a lid. Over low heat, the omelette in a wide flat container will cook in 5-10 minutes.
The advantages of small plates are that the dish cooks quickly, you can use tomato rings, broccoli or cauliflower and grated cheese for the filling. Disadvantages include blocking the vaporization zone.
Classic recipe
You will need:
- eggs - 2 pieces;
- vegetable oil - 1 tablespoon;
- salt - to taste.
Preparation
Since you can cook fried eggs not only in a frying pan, we will use the oven method.
- Heat vegetable oil in a frying pan.
- Beat in the eggs carefully so that the yolks do not spread. Add some salt.
- Cook for 1-2 minutes. Place in an oven preheated to 180 degrees for another 3-4 minutes.
- Cut the eggs into whites and keep the lid closed to prevent food from sticking to the pan.
How to fry cutlets without oil?
Since Soviet times, people have had a stereotype that some dishes must be prepared exclusively fried. This applies to cutlets, fish and meat. However, there are many other heat treatment options that will preserve the beneficial properties of the product and make it useful rather than harmful. Nowadays it is not at all necessary to fry foods to improve taste. It is enough to know how to cook them correctly and supplement them with spices and flavorings.
How to fry cutlets without oil:
- Cutlets can be cooked in a convection oven, in the oven, or even simmered in a dry frying pan. Minced meat already contains enough fat, which is released under the influence of temperature.
- Of course, the taste of steamed cutlets is significantly different from those cooked in a frying pan, but in terms of their benefits they are significantly ahead of fried meat products.
- Of course, when it comes to meat and fish dishes, you can choose an alternative heat treatment; instead of frying, give preference to baking or stewing.
Sweet pepper fried egg with bacon
You will need:
- eggs - 2 pieces;
- bacon (ham) - 2 slices;
- large bell pepper - 1 piece;
- butter - 10 g;
- salt, spices, herbs - to taste.
Preparation
- Wash the peppers and dry them. Cut 2 circles 1.5-2 cm thick from the middle.
- Cut the bacon or ham into small pieces.
- Since frying eggs in a frying pan does not take long, fry the peppers over medium heat for 1-2 minutes on each side.
- Melt the butter inside two pepper slices. Place bacon tightly in the middle.
- After 2-3 minutes, beat one egg on top. Cover the pan with a lid and fry until done.
- Turn off the pan and let sit for another 1-2 minutes. During this time, the scrambled eggs will “lag behind” the pan.
- Transfer the finished fried egg in the “mold” to a plate or sandwich. Sprinkle with chopped herbs. Bon appetit!
Fried eggs are the most popular breakfast dish in many countries. Preparation takes a minimum of time, its benefits are obvious, and everyone likes the taste. The only negative is that it is almost impossible to diversify the preparation. But you can use various additives (ham, bacon, cheese, tomatoes), sauces and herbs. And then everyday fried eggs will definitely not get boring.
How to grill in a pan without oil?
If you use a regular frying pan with stripes on the bottom, then there is no point in talking about any advantages. In fact, this is an ordinary frying pan and has nothing in common with a grill. Therefore, during cooking, it is lubricated with any fat. The main advantage is that it saves oil; you don’t need to pour it, just lubricate the strips.
How to grill in a pan without oil:
- If you are a fan of healthy eating, we recommend purchasing a frying pan with a grate that is installed on top.
- The main advantage of cooking is the complete elimination of oil. During cooking, the meat comes into contact only with the grate, and all the fat and juices that are released fall into the trap.
- Thus, the oil does not heat up to high temperatures and does not form carcinogens.
- Simply marinate meat or vegetables in your favorite marinade. There is no need to lubricate with oil.
The best grill pan option
