Lazni omlet (Fake omelette)

Omlet bez žumanaca.

Sastojci (1 porcija): 4 belanca, 1 kašika vode (15 ml), prstohvat soli, prstohvat bibera, 1 kašika mleka ili biljnog mleka (opciono, 15 ml), 30 g šampinjona ili spanaća (opciono, za ukus).

Priprema:

1. Belanca umutiti viljuškom ili žicom sa vodom i solju.

2. Tiganj zagrejati na srednjoj temperaturi 4 od 6) bez ulja.

3. Sipati smesu i peći dok se ne stegne.

4. Ako dodaješ povrće, propržiš* ga u teflon tiganju bez ulja. Zatim prelij belancima.

5. Preklopiti omlet i služiti.

Napomena:

Ako ti se lepi, koristi teflon tiganj i nižu temperaturu.

Napomena za prženje povrca

Koliko dugo pržiti povrće?

Propržiti taman toliko da povrće omekša, ali da ne pusti previše vode.

- Za 30 g sitno seckanih sampinjoni: 2–3 minuta na srednjoj temperaturi (4 od 6), uz povremeno mešanje. Kad ispari višak tečnosti i blago omekšaju – spremni su.

- Za 30 g spanaća: 30–60 sekundi, samo dok splasne i promeni boju u tamnije zelenu. Ne treba duže jer brzo omekša.

Važno: ako šampinjoni puste vodu, sačekaj da ispari pre nego što preliješ belancima, da omlet ne bude vodenast.

Opis

Omlet bez žumanca je lagan, sa manje masti i holesterola, ali i dalje bogat proteinima. Najbolji je za doručak ili posle treninga.

Oznake:

- Doručak

- Visokoproteinski obrok - pomaže u sitosti i očuvanju mišićne mase

- Niskokalorično - pogodan za redukciju telesne mase

- Niske masnoce

- Bez žumanca

- Fitnes ishrana

- Dijetalno

- Brza priprema

- Lagana večera

- Vegetarijansko

- Bez glutena

- Vegan (ako se koristi biljno mleko)

- Minimalno masti - dobra kontrola unosa masti

- Nizak u ugljenim hidratima - pogodno za insulinsku rezistenciju

Nutritivne vrednosti 

Evo zbirnih nutritivnih vrednosti za 1 porciju lažnog omleta sa sampinjonima, spanacem, kravljim mlekom):

Nutritivne vrednosti (1 porcija)

 Energija: ≈ 88 kcal

 Proteini: ≈ 16 g

 Masti: ≈ 0,6 g

 Ugljeni hidrati: ≈ 3 g

 Šećeri: ≈ 2 g

 Vlakna: ≈ 1 g

 Holesterol: ≈ 0 mg

 Natrijum: 220 mg (prstohvat soli + prirodni natrijum iz mleka i belanaca)

Omelette without egg yolks.

Ingredients (1 serving): 4 egg whites, 1 tablespoon of water (15 ml), a pinch of salt, a pinch of pepper, 1 tablespoon of milk or vegetable milk (optional, 15 ml), 30 g of mushrooms or spinach (optional, to taste).

Preparation:

1. Beat the egg whites with a fork or wire with water and salt.

2. Heat the pan on medium temperature (4 of 6) without oil.

3. Pour the mixture and bake until it hardens.

4. If you add vegetables, fry* them in a Teflon pan without oil. Then cover with egg whites.

5. Fold the omelet and serve.

Note: 

If it sticks to the pan, use a Teflon pan and a lower temperature.

Note for frying vegetables

How long does it take to fry vegetables?

Fry just enough to soften the vegetables, but not to release too much water.

- For 30 g of finely chopped mushrooms: 2–3 minutes at medium temperature (4 out of 6), stirring occasionally. When the excess liquid evaporates and they soften slightly - they are ready.

- For 30 g of spinach: 30–60 seconds, just until it softens and changes color to a darker green. It doesn't take longer because it softens quickly.

Important: if the mushrooms release water, wait for it to evaporate before pouring the egg whites, so that the omelette is not watery.

Description

Omelet without yolks is light, with less fat and cholesterol, but still rich in proteins. It is best for breakfast or after training.

Labels:

- Breakfast

- High-protein meal - helps in satiety and preservation of muscle mass

- Low-calorie - suitable for reducing body weight

- Low fat

- No yolk

- Fitness nutrition

- Dietary

- Quick preparation

- Light dinner

- Vegetarian

- Gluten free

- Vegan (if vegetable milk is used)

- Minimal fat - good control of fat intake

- Low in carbohydrates - suitable for insulin resistance

Nutritional values

Here are the total nutritional values ​​for 1 portion of fake omelette with mushrooms, spinach, cow's milk):

Nutritional values ​​(1 portion) 

Energy: ≈ 88 kcal 

Proteins: ≈ 16 g 

Fats: ≈ 0.6 g 

Carbohydrates: ≈ 3 g 

Sugars: ≈ 2 g 

Fiber: ≈ 1 g 

Cholesterol: ≈ 0 mg 

Sodium: 220 mg (pinch of salt + natural sodium from milk and egg whites)