Omelet with spinach, mushrooms and broccoli (Omlet sa spanacem, pecurkama i brokolijem)

Anti-cellulite menu.

Omelet with spinach, mushrooms and broccoli is light, nutritious and rich in protein, fiber, vitamins and minerals. It is ideal for an anti-cellulite nutrition plan because it provides a long-lasting feeling of satiety with few calories.

Tags: vegetarian recipe, for diabetics, for insulin resistance, for the heart, for the brain, anti-inflammatory, high protein, for breakfast, for a snack, for energy, for children, for school, to take to work, for skin, for hair, gluten free, keto, LCHF, low carbs, for PCOS-PMOS, for Hashimoto's, for hypothyroidism, fit recipe, for weight loss, quick and easy, anti-cellulite menu.

Preparation time: 40 minutes.

Baking time: 10–15 minutes.

Cooling time: 5-10 minutes.

Total time: 55 minutes - 1 hour 15 minutes.

Ingredients: 2 eggs, 100 g of vegetables (a combination of spinach, mushrooms and broccoli), 5 ml of olive oil, a pinch of salt (1 g), a small pinch of pepper, 1 tablespoon of fresh parsley (finely chopped, optional).

Preparation:

0. Prepare the broccoli. Clean the mushrooms and cut them into strips, and wash and drain the spinach.

1. Heat the oven to 180 °C (356 °F).

2. Boil the broccoli florets for 3-4 minutes or steam for 4-5 minutes, until they soften a little.

3. After that, drain the broccoli (or remove it from the steam) and add it to the frying pan with the other vegetables, where it will be thermally processed together with the eggs.

4. Beat eggs with salt and pepper in a bowl.

5. Arrange the vegetables in a baking dish.

6. Pour the beaten eggs over the vegetables and bake for about 10-15 minutes.

7. Before serving, add a parsley leaf if using.

Tips:

1. Use fresh spinach, firm mushrooms and dark green broccoli for the best flavor and nutritional value.
2. Do not overcook broccoli in order to retain more vitamins, minerals and a pleasant texture.
3. For even more protein, you can add 50–100 g of cottage cheese, curd cheese, quark cheese, or queso fresco cheese, low-fat or Greek yogurt with a lower percentage of fat, if it fits into your nutrition plan.
4. Instead of the oven, you can also prepare the omelet in a pan with a lid, on low heat (2 of 6) for 8-10 minutes or in a frying pan with a non-stick coating with very little olive oil (about 5 ml).
5. Add spices like dried oregano or thyme or a little ground sweet paprika powder or use fresh herbs (parsley, dill, chives) instead of large amounts of salt.
6. Serve with a lettuce, cucumber or radish salad for even more fiber and freshness.
7. For an anti-cellulite nutrition plan with an omelette, drink water or unsweetened green tea and avoid industrial sauces and too much salt.
8. If you're taking the omelette to work or school, let it cool a bit before wrapping it to keep its texture.
9. Drink plenty of water throughout the day, as good hydration is an important part of an anti-cellulite nutrition plan.

Anticelulit jelovnik.

Omlet sa spanaćem, pečurkama i brokolijem je lagan, hranljiv i bogat proteinima, vlaknima, vitaminima i mineralima. Idealan je za anticelulit plan ishrane jer pruža dugotrajan osećaj sitosti uz malo kalorija.

Oznake: vegetarijanski recept, za dijabeticare, za insulinsku rezistenciju, za srce, za mozak, protivupalno - anti-inflamatorno, visoki proteini, za dorucak, za uzinu, za energiju, za decu, za školu, za poneti na posao, za kožu, za kosu, bezglutensko, keto, LCHF, niski UH, za PCOS-PMOS, za Hašimoto, za hipotireozu, fit recept, za mrsavljenje, brzo i lako, anticelulit jelovnik.

Vreme pripreme: 40 minuta.

Vreme pečenja: 10–15 minuta.

Vreme hlađenja: 5-10 minuta.

Ukupno vreme: 55 minuta - 1 h 15 minuta.

Sastojci: 2 jaja, 100 g povrća (kombinacija spanaća, pečuraka i brokolija), 5 ml maslinovog ulja, prstohvat soli (1 g), manji prstohvat bibera, 1 kašika svežeg lista peršuna (sitno seckanog, opciono).

Priprema:

0. Pripremiti brokoli. Pečurke očistiti i iseći na listiće, a spanać oprati i ocediti.

1. Zagrejati rernu na 180 °C.

2. Cvetiće brokolija obariti 3-4 minuta ili pripremiti na pari 4-5 minuta, dok malo ne omekšaju.

3. Nakon toga brokoli ocedite (ili skinite sa pare) i dodajte ga u tiganj sa ostalim povrćem, gde će se još kratko termički obraditi zajedno sa jajima.

4. U činiji umutiti jaja sa solju i biberom.

5. Povrće rasporediti u posudu za pečenje.

6. Preliti povrće umućenim jajima i peci oko 10–15 minuta.

7. Pred serviranje dodati list peršuna ako koristite.

Saveti:

1. Koristite svež spanać, čvrste pečurke i brokoli tamnozelene boje za najbolji ukus i nutritivnu vrednost.
2. Brokoli nemojte prekuvati kako bi zadržao više vitamina, minerala i prijatnu teksturu.
3. Za još više proteina možete dodati 50–100 g posnog sira ili mladog nemasnog sira ili grčki jogurt sa manjim procentom masti, ako se uklapa u vaš plan ishrane.
4. Umesto rerne, omlet možete pripremiti i u tiganju sa poklopcem na tihoj vatri (2 od 6) 8–10 minuta ili u tiganju sa nelepljivim premazom uz vrlo malo maslinovog ulja (oko 5 ml).
5. Dodajte začine poput suvog origana ili majčine dušice ili malo mlevene slatke paprike u prahu ili koristite sveže začinsko bilje (peršun, mirođija, vlašac) umesto većih količina soli.
6. Poslužite uz salatu od zelene salate, krastavca ili rotkvica za još više vlakana i svežine.
7. Za anticelulit plan ishrane uz omlet pijte vodu ili nezaslađen zeleni čaj i izbegavajte industrijske soseve i previše soli.
8. Ako omlet nosite na posao ili u školu, ostavite ga da se malo ohladi pre pakovanja kako bi zadržao teksturu.
9. Pijte dovoljno vode tokom dana, jer je dobra hidratacija važan deo anticelulit plana ishrane.