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Omelette is a dish made of eggs and other additives fried in the form of a cake. The omelette can be made sweet (e.g. oat omelette, biscuit) or s alty (e.g. with spinach, ham or cheese). How much calories does an omelette have? What are its nutritional values? What are the types of omelets?

Contents:

  1. Sweet omelette and more
  2. Omelette - is it he althy?
  3. Omelette - calories, nutritional values ​​
  4. Omelette - how to make an omelette?
  5. Diet omelette - how to prepare?

Omelettewas served in antiquity, but in a less refined version than today. The recipe for the omelette was perfected only by the French in the 14th century.

According to legend, the omelette in France was made famous by Napoleon Bonaparte, who, while traveling with his army through southern France, was served this speci alty by one of the inhabitants.

Omelettes came to Poland thanks to Marysieńka Sobieska, who distributed it in our country.

Sweet omelette and more

Omelette is a dish whose main ingredient is beaten eggs that have not been mixed before. Common omelette additions are: ham, meat, bacon, vegetables, mushrooms, chives, cheese.

Omelettes are fried in a pan - in oil or butter. Sometimes milk or cream and flour are added to the eggs. There is also a protein omelette, which is made only from egg white.

There are several variations of omelettes that are unique to each country's cuisine. In Iranian cuisine, omelettes are served with fried onions and spinach or only with the addition of dill.

Omelettes in the United States are fortified with ham, onions, and green peppers, as well as cheese and potatoes.

Similarly, the Spanish omelette is prepared with potatoes fried in oil. An omelette is prepared a bit differently by adding eggs to pan-fried vegetables and pasta, the whole is fried on both sides, also an Italian omelette, the so-called frittata - consists of vegetables and pasta, it may additionally contain cheese, but eggs are added to these ingredients before pouring into the pan and the whole is fried.

Omelettecan also be preparedsweet- an example is a Viennese omelette with flour, milk and raisins.

Omelette - is it he althy?

The main ingredienteggs are used in the omelette, therefore they are mainly responsible for the properties and nutritional value of the omelette.

Eggs are rich in wholesome protein, unsaturated fats and omega-3 fatty acids. Eggs are also a source of cholesterol. Therefore, the consumption of eggs, and thus also omelettes, should be limited by people with high blood cholesterol levels.

Omelettes are an easy-to-digest, medium-calorie dish.

Additionally, eggs are a source of vitamin A, vitamin D, vitamin E, vitamin B12 and vitamin B2. Eggs are also rich in minerals: iron and phosphorus.

Thanks to this, eggs are essential for the proper functioning of the nervous and immune systems. In addition, thanks to the high content of lutein and zeaxanthin, the eggs prevent macular degeneration in the eye, positively influencing the vision process.

However, omelets prepared in butter will contain significant amounts of saturated fatty acids and will also be more caloric.

The nutritional value of omelets also depends on the additives we use to prepare them. Omelets enriched with vegetables will be he althier than those with the addition of bacon or fat cheese.

Worth knowing

Spinach omelette - calories, nutritional values ​​(per 100 g)

Caloric value - 138 kcal

Protein - 5.4 g Fat - 9.7 g

- saturated fatty acids - 5.63 g - monounsaturated fatty acids - 2.73 g - polyunsaturated fatty acids - 0.55 g

Cholesterol - 94.0 g Carbohydrates - 9.3 g Fiber - 2.4 g

Minerals(% of RDA for an adult)

Calcium - 99.0 mg (10%) Sodium - 54.0 mg (4%) Phosphorus - 77.0 mg (11%) Potassium - 248.0 mg (7%) Iron - 3.00 mg (30%) Magnesium - 50.0 mg (13%) Zinc - 1.03 mg (9%) Copper - 0.11 mg (16%)

Vitamins

Vitamin B1 - 0.078 mg (6%) Vitamin B2 - 0.226 mg (17%) Vitamin B6 - 0.18 mg (14%) Niacin - 0.4 mg (3%) Vitamin B12 - 0.34 µg (14%) Vitamin E - 1.81 µg (18%) Folates - 113.0 µg (28%) Vitamin C - 32.6 mg (36%) Vitamin A - 656.0 µg (73%) Vitamin D - 0.41 µg (3%)

Nutritional value: IŻŻ database,% of the recommended daily intake based on IŻŻ Nutrition Standards, 2022

Omelette - how to make an omelette?

The preparation of an omelette is quick and very easy. You will need eggs, s alt, pepper and butter to make a French omelette. The eggs are beaten in a bowl with s alt and pepper, then poured over the melted butter into the pan.

After the egg has been cut from the bottom of the pan, pry the edges of the omelette so that the liquid mass on the top will run off and become curved as well. You can make an omeletteAlso prepare with the additives, which are mixed with the egg mass before pouring it into the pan.

Diet omelette - how to prepare?

Omelets prepared with rapeseed oil or coconut oil will be he althier than those prepared with butter. Also, omelettes prepared from proteins only will be less caloric, and they will also contain less cholesterol. It is worth making the omelette less baked and enriching it with vegetables, e.g. spinach, tomatoes, asparagus, peppers, kale or zucchini.

Flour should be replaced with oat flakes, and instead of fatty cheeses, cheeses with reduced fat content should be used. To make the omelette less caloric, instead of bacon, add poultry ham, baked chicken or smoked salmon.

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