Klasičan omlet (Classic omelette)

Sastojci (1 porcija):: 2 velika jaja, 1 kašika mleka ili vode (15 ml), prstohvat soli, prstohvat mlevenog crnog bibera, 1 kašičica neslanog putera ili ulja (5 g).

Priprema:

1. U činiji umutiti jaja viljuškom ili žicom samo dok se belance i žumance ne sjedine. Ne mutiti previše da omlet ne bi bio suv.

2. Dodati mleko ili vodu, so i biber, pa kratko promešati.

3. Tiganj prečnika oko 20 cm zagrejati na srednjoj temperaturi (4) i dodati puter ili ulje.

4. Kada se puter otopi (ne sme da potamni) ili ulje zagrejte, sipati smesu od jaja u tiganj.

5. Peći 1 do 2 minuta dok ivice ne počnu da se odvajaju, a sredina ostane blago mekana.

6. Spatulom pažljivo preklopiti omlet na pola.

7. Peći još 30 do 60 sekundi.

8. Služiti odmah.

Saveti za super omlet:

- Niža do srednja temperatura daje mekšu teksturu.

- Mleko daje puniji ukus, dok voda pravi lakši, vazdušast omlet.

- Tiganj sa nelepljivom podlogom je idealan.

- Omlet se ne okreće kao palačinka – samo se preklopi.

Opis

Klasičan omlet je jednostavno, brzo i hranljivo jelo koje se priprema od jaja i malo masnoće. Mekan iznutra, blago zapečen spolja, idealan je za doručak, lagani ručak ili večeru. Osnovna verzija se može lako nadograditi dodacima po želji (beli sir, kackavalj, povrće, sunka, začini), ali u ovom receptu je dat čisti klasični omlet, kako se tradicionalno priprema.

Nutritivne vrednosti (1 porcija, približno):

Energetska vrednost

≈ 200–215 kcal

Proteini

 ≈ 12.5–13 g

Ukupne masti

 ≈ 16–17 g

Zasićene masti

 ≈ 6–7 g

 (Više sa puterom, manje sa biljnim uljem)

Mononezasićene masti

 ≈ 6–7 g

Polinezasićene masti

 ≈ 2–2.5 g

Ugljeni hidrati

 ≈ 1.5–2 g

Od toga šećeri

 ≈ 1.2–1.5 g

 (prirodni šećeri iz mleka i jaja, bez dodatog šećera)

Vlakna

 0 g

Holesterol

 ≈ 370–380 mg

 (≈ 120–125% preporučenog maksimalnog dnevnog unosa)

Natrijum

 ≈ 140–180 mg

 (bez dodatne kuhinjske soli; svaka dodatna so značajno povećava vrednost)

Mikronutrijenti:

VITAMINI

Vitamin A

 ≈ 200–220 µg RAE

 Važan za vid, kožu i imunitet.

Vitamin D

 ≈ 2.2–2.5 µg (90–100 IU)

 Podrška zdravlju kostiju i imunitetu.

Vitamin E

 ≈ 1.2–1.6 mg

 Antioksidativna zaštita ćelija.

Vitamin K

 ≈ 1–2 µg

Vitamin B2 (riboflavin)

 ≈ 0.45–0.5 mg

Vitamin B5 (pantotenska kiselina)

 ≈ 1.4 mg

Vitamin B6

 ≈ 0.18 mg

Vitamin B9 (folati)

 ≈ 45–50 µg

Vitamin B12

 ≈ 1.2–1.4 µg

 Značajan doprinos dnevnim potrebama.

Holin

 ≈ 290–300 mg

 Ključan za funkciju mozga i jetre.

MINERALI 

Kalcijum

 ≈ 65–75 mg

 (zavisi da li se koristi mleko)

Fosfor

 ≈ 190–210 mg

Gvožđe

 ≈ 1.8–2 mg

Cink

 ≈ 1.3 mg

Selen

 ≈ 30–35 µg

Magnezijum

 ≈ 12 mg

Kalijum

 ≈ 130–150 mg

Zdravstvene napomene:

- Omlet je nutritivno gust obrok sa visokokvalitetnim proteinima i esencijalnim mikronutrijentima.

- Holesterol je visok, ali kod većine zdravih osoba jaja ne povećavaju značajno LDL holesterol.

- Za niži unos zasićenih masti i holesterola, koristi biljno ulje i/ili 1 celo jaje + 1 belance.

- Dodavanje povrća (spanać, pečurke, paprika) povećava unos vlakana, kalijuma i antioksidanasa bez mnogo kalorija.

- Jaja su odličan izvor kompletnog proteina i vitamina B12.

- Pogodno za niskougljenehidratnu ishranu.

- Osobe sa povišenim holesterolom treba da vode računa o učestalosti konzumacije.

Ingredients (1 portion): 2 large eggs, 1 tablespoon of milk or water (15 ml), a pinch of salt, a pinch of ground black pepper, 1 teaspoon of unsalted butter or oil (5 g).

Preparation:

1. In a bowl, beat the eggs with a fork or wire just until the whites and yolks are combined. Do not beat too much so that the omelette is not dry.

2. Add milk or water, salt and pepper, then stir briefly.

3. Heat a pan with a diameter of about 20 cm on a medium temperature (4) and add butter or oil.

4. When the butter melts (it must not darken) or the oil is heated, pour the egg mixture into the pan.

5. Bake for 1 to 2 minutes until the edges start to separate, and the center remains slightly soft.

6. Carefully fold the omelette in half with a spatula.

7. Bake for another 30 to 60 seconds.

8. Serve immediately.

Tips for a great omelette:

- Lower to medium temperature gives a softer texture.

- Milk gives a fuller taste, while water makes a lighter, airy omelette.

- A pan with a non-stick base is ideal.

- The omelette does not turn like a pancake - it just folds over.

Description

A classic omelette is a simple, quick and nutritious dish made from eggs and little fat. Soft on the inside, slightly browned on the outside, it is ideal for breakfast, light lunch or dinner. The basic version can be easily upgraded with optional extras (yellow cheese, white cheese like queso fresco, vegetables, ham, spices), but this recipe gives a pure classic omelette, as it is traditionally prepared.

Nutritional values ​​(1 portion, approximately):

Energy value

≈ 200–215 kcal

Proteins 

≈ 12.5–13 years

Total fat 

≈ 16–17 years

Saturated fats 

≈ 6–7 years 

(More with butter, less with vegetable oil)

Monounsaturated fats 

≈ 6–7 years

Polyunsaturated fats 

≈ 2–2.5 g

Carbohydrates 

≈ 1.5–2 years

Of that sugars 

≈ 1.2–1.5 g 

(natural sugars from milk and eggs, no added sugar)

Fibers 

0 g

Cholesterol 

≈ 370–380 mg 

(≈ 120–125% of the recommended maximum daily intake)

Sodium 

≈ 140–180 mg 

(without additional table salt; each additional salt significantly increases the value)

Micronutrients:

VITAMINS

Vitamin A 

≈ 200–220 µg RAE 

Important for vision, skin and immunity.

Vitamin D 

≈ 2.2–2.5 µg (90–100 IU) 

Supporting bone health and immunity.

Vitamin E 

≈ 1.2–1.6 mg 

Antioxidant protection of cells.

Vitamin K 

≈ 1–2 µg

Vitamin B2 (riboflavin) 

≈ 0.45–0.5 mg

Vitamin B5 (pantothenic acid) 

≈ 1.4 mg

Vitamin B6 

≈ 0.18 mg

Vitamin B9 (folate) 

≈ 45–50 µg

Vitamin B12 

≈ 1.2–1.4 µg 

A significant contribution to daily needs.

Choline 

≈ 290–300 mg 

Key to brain and liver function.

MINERALS

Calcium 

≈ 65–75 mg 

(depends on whether milk is used)

Phosphorus 

≈ 190–210 mg

Iron 

≈ 1.8–2 mg

Zinc 

≈ 1.3 mg

Selenium 

≈ 30–35 µg

Magnesium 

≈ 12 mg

Potassium 

≈ 130–150 mg

Health notes

- Omelet is a nutritionally dense meal with high-quality proteins and essential micronutrients.

- Cholesterol is high, but in most healthy people, eggs do not significantly increase LDL cholesterol.

- For a lower intake of saturated fat and cholesterol, use vegetable oil and/or 1 whole egg + 1 egg white.

- Adding vegetables (spinach, mushrooms, peppers) increases the intake of fiber, potassium and antioxidants without many calories.

- Eggs are an excellent source of complete protein and vitamin B12.

- Suitable for a low-carbohydrate diet.

- People with elevated cholesterol should take care of the frequency of consumption.