Omelette with spinach and paprika (Omlet sa spanacem i paprikom)

Juicy and creamy omelette with spinach and pepper is ideal for a quick and nutritious meal. The combination of eggs, fresh vegetables and mild spices provides plenty of protein and flavor, while careful frying allows the omelette to remain soft on the inside and lightly browned on the outside.

Tags: gluten free, high protein, low carb, for diabetes type 2, for insulin resistance, healthy heart, for the brain, anti-inflammatory, Mediterranean style nutrition, vegetarian.

Preparation time: 10 minutes.

Frying time: 8–10 minutes.

Cooldown time: 5 minutes.

Total time: 23-25 ​​minutes.

Ingredients (2 smaller portions): 3 eggs, ½ red bell pepper, 1 handful of fresh spinach, 2 tablespoons of milk, 1 tablespoon of olive oil, a pinch of salt, a pinch of pepper, 1 teaspoon of unsalted butter or additional oil for a stronger taste (optional), 1 tablespoon of spring onion (finely chopped, optional).

Preparation: 

1. Clean the pepper and cut it into thin strips or small cubes.

2. Wash the spinach and if the leaves are larger, roughly chop them.

3. In a bowl, beat the eggs with milk, salt and pepper until the mixture becomes uniform.

4. Heat the olive oil in a frying pan on medium heat (4 of 6).

5. Add the pepper and fry for 2-3 minutes until it softens a little. If using spring onion, add it along with the pepper.

6. Add the spinach and simmer briefly until wilted.

7. Pour the beaten eggs over the vegetables and reduce the heat to medium-low (3 of 6). If you want a better flavor, now add butter or oil in a few spots on top of the omelette.

8. Bake for 2 to 3 minutes without stirring until the edges start to set.

9. Then gently lift the edge with a spatula so that the liquid from the top "enters" below* (see note).

If you want it even softer, you can cover the pan for the last 30-60 seconds (steam keeps it juicy).

Caution:

Be careful not to overcook. As soon as the meddle is no longer liquid, it's done. Take it off the heat while it is slightly "moist", because it still sets a little.

10. Fold the omelette and fry for a short time.

Tip:

If you like a creamier texture, cover the pan while the omelette is frying.

Note:

• You lift the edge of the omelette against the very edge of the pan. You push the spatula 2-3 cm under the omelette along one side of the pan. You lift that part slightly to make a small opening.
• You tilt the pan to that side so that the liquid part of the egg from the top slides down. You repeat the same in 2-3 more places around the omelette.

So, you don't lift the middle, but the outer edges. This way, the bottom side is lightly browned, and the inside remains creamy.

Sočan i kremast omlet sa spanaćem i paprikom idealan je za brz i hranljiv obrok. Kombinacija jaja, svežeg povrća i blagih začina pruža dosta proteina i ukusa, dok pažljivo pečenje omogućava da omlet ostane mekan iznutra, a blago zapečen spolja.

Oznake: bez glutena, visoko proteinski, niski UH, za dijabetes tip 2, za insulinsku rezistencijeu, zdravo srce, za mozak, anti-inflamatorno, mediteranski stil ishrane, vegetarijansko.

Vreme pripreme: 10 minuta.

Vreme pečenja: 8–10 minuta.

Vreme hlađenja: 5 minuta.

Ukupno vreme: 23-25 minuta.

Sastojci (2 manje porcije): 3 jaja, ½ crvene paprike, 1 šaka svežeg spanaća, 2 kašike mleka, 1 kašika maslinovog ulja, prstohvat soli, prstohvat bibera, 1 kašičica neslanog putera ili dodatnog ulja za jači ukus (opciono), 1 kašika mladog luka (sitno seckanog, opciono).

Priprema:

1. Papriku ocistiti i iseci na tanke trakice ili kockice.

2. Spanać operite i ako su listovi krupniji, grubo ga naseckajte.

3. U činiji umutite jaja sa mlekom, solju i biberom dok smesa ne postane ujednačena.

4. U tiganju zagrejte maslinovo ulje na srednjoj temperaturi (4 od 6).

5. Dodajte papriku i pržite 2–3 minuta dok malo ne omekša. Ako koristite mladi luk, dodajte ga zajedno sa paprikom.

6. Dodajte spanać i kratko dinstajte dok ne uvene.

7. Prelijte umućena jaja preko povrća i smanjite temperaturu na srednje nisku (3 od 6). Ako želite bolji ukus, sada dodajte puter ili ulja u nekoliko tačaka po omletu.

8. Peci 2 do 3 minuta bez mešanja dok ivice krenu da se stežu.

9. Zatim lagano podigni ivicu špatulom da tečnost sa vrha “uđe” ispod* (vidi napomenu).

Ako želiš još mekše, možeš poklopiti tiganj poslednjih 30–60 sekundi (para ga drži sočnim).

Oprez:

Pazite da ne prepecete. Cim sredina više nije tečna, gotovo je. Skinite sa sporeta dok deluje blago “vlažno”, jer se još malo stegne.

10. Preklopite omlet i još kratko zapecite.

Savet:

Ako voliš kremastiju teksturu, poklopi tiganj dok se omlet peče.

Napomena:

• Podižeš ivicu omleta uz samu ivicu tiganja. Gurneš špatulu 2–3 cm ispod omleta uz jednu stranu tiganja. Blago podigneš taj deo da se napravi mali otvor.
• Nagneš tiganj ka toj strani kako bi tečni deo jaja sa vrha skliznuo ispod. Ponoviš isto na još 2–3 mesta oko omleta.

Znači, ne podižeš sredinu, već spoljašnje ivice. Tako se donja strana lagano zapeče, a unutrašnjost ostane kremasta.