Cheese Omelette
อาหารเช้า • ไทย
How to Make Cheese Omelette (Traditional & Healthy Version)
The Cheese Omelette is a beloved global snack that has found a cherished place in Indian breakfast tables and snack plates alike. Combining the creaminess of cheese with the wholesome goodness of eggs, this dish is both comforting and versatile. In India, the cheese omelette is often enjoyed in roadside cafés and homes, spiced up with green chillies, onions, and a sprinkle of fresh coriander, making it a flavorful fusion of Western and Indian tastes. The balance of protein-rich eggs and calcium-packed cheese ensures you get a nutritious start to your day or a satisfying midday snack. Indians have embraced the cheese omelette by adding regional flavors such as chopped tomatoes, capsicum, and a pinch of garam masala. Whether served with whole wheat toast, wrapped in a roti, or alongside a hot cup of chai, this dish is quick to prepare and universally loved. Its soft texture, golden crust, and melted cheese center make it a delightful treat. For those tracking calories or aiming for a balanced diet, the cheese omelette can be easily customized to suit various dietary needs. Enjoy the fusion of global technique and Indian masalas in every bite!
วัตถุดิบ(สำหรับ 1 medium cheese omelette (approx. 2 eggs & 20g cheese))
- 4 Eggs (large, free-range preferred)
- 40 grams Low-fat cheese (grated (paneer or processed cheese))
- 1 small Onion (finely chopped)
- 1 small Tomato (deseeded, finely chopped)
- 1 Green chilli (finely chopped (adjust to taste)) - ไม่จำเป็น
- 1/4 cup Capsicum (bell pepper) (finely chopped) - ไม่จำเป็น
- 2 tbsp Fresh coriander leaves (chopped (dhaniya))
- 1/4 tsp Black pepper powder (freshly ground)
- to taste Salt
- 2 tsp Olive oil (or ghee)
วิธีทำ
- 1
Crack eggs into a large bowl. Add a pinch of salt and black pepper. Beat well until fluffy.
3 minutes
Beating eggs well adds air, resulting in a fluffier omelette.
- 2
Mix in chopped onion, tomato, capsicum, green chilli, and coriander leaves. Combine evenly.
3 minutes
Chop vegetables finely for even cooking and texture.
- 3
Place a non-stick tawa or frying pan on medium heat. Add 1 tsp olive oil and swirl to coat.
2 minutes
Ensure the pan is hot before pouring the egg mixture for a perfect crust.
- 4
Pour half the egg mixture into the pan. Let it set for 30 seconds, then sprinkle half the grated cheese evenly.
2 minutes
Spread cheese quickly for even melting.
ทำไมเมนูนี้จึงดีต่อสุขภาพ
Cheese omelette is a healthy vegetarian snack option as it combines lean protein, essential fats, and micronutrients with minimal carbohydrates. Adding vegetables enhances the nutrient density, supporting weight loss and metabolic health. Low-fat cheese and olive oil make it a lighter choice, and its high protein content keeps you fuller for longer, making it ideal for calorie-conscious eaters.
This cheese omelette is a powerhouse of high-quality protein from eggs, essential for muscle repair and satiety. The addition of vegetables boosts fiber, vitamins A and C, and antioxidants. Low-fat cheese provides calcium for bone health while keeping fat content moderate. Using olive oil instead of butter or ghee keeps saturated fat lower, making it heart-friendly. This dish is also naturally gluten-free, suitable for those with wheat allergies.
เคล็ดลับ
- 💡Tip 1: For extra fluffiness, add a tablespoon of milk while beating the eggs.
- 💡Tip 2: Always cook cheese omelette on low to medium heat for a creamy center.
- 💡Tip 3: Use a non-stick tawa or pan to minimize oil usage.
- 💡Tip 4: For extra flavor, add a pinch of roasted cumin (jeera) powder.
การเก็บรักษาและการเสิร์ฟ
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
เหมาะสำหรับเสิร์ฟ: Breakfast or Lunch
ข้อมูลโภชนาการ
| สารอาหาร | ต่อ 100 กรัม |
|---|---|
| พลังงาน | 220.0 kcal |
| โปรตีน | 10.5 g |
| คาร์โบไฮเดรต | 2.1 g |
| ไขมันทั้งหมด | 14.2 g |
| ไฟเบอร์ | 0.2 g |
| น้ำตาล | 1.1 g |
| โซเดียม | 330.0 mg |
| โพแทสเซียม | 155.0 mg |
| คอเลสเตอรอล | 265.0 mg |
| วิตามินเอ | 180.0 IU |
| วิตามินซี | 0.3 mg |
| แคลเซียม | 180.0 mg |
| เหล็ก | 1.2 mg |
| Magnesium | 13.0 mg |
| Zinc | 1.1 mg |
| Phosphorus | 170.0 mg |
| Vitamin D | 1.6 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.3 mg |
| Vitamin B3 (Niacin) | 0.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.7 µg |
| Folate | 28.0 µg |
