Omletă în lipie integrală

Astăzi vă propun un mic dejun cu omletă și lipie integrală.

Pentru lipiile integrale am folosit:

  • 350g făină integrală
  • 170g iaurt
  • 130 ml lapte
  • un vârf de sare

Se amestecă ingredientele până obținem un aluat nu foarte lipicios. Se lasă cam 15 minute și după aceea se mai frământă pentru încă 2-3 minute. Aluatul obținut se împarte în 10.  Fiecare din cele 10 părți reprezintă o lipie. O întindem și o coacem direct în tigaie. Pe cât de simple sunt, pe atât de delicioase și sănătoase! Făina integrală ne va ajuta digestia și va întregi din punct de vedere nutrițional preparatul propus astăzi.

Lipiile astfel obținute sunt geniale și pot fi folosite în loc de pâine împreună cu multe preparate.

O lipie va avea 135 calorii, 6g proteină, 1,2 g grăsimi și 26g carbohidrați.

Pentru omletă am folosit 4 ouă, 2 mâini de spanac, 2 ardei capia. Din această compoziție ies 2 porții.

La sfârșit am presărat puțină brânză mozarella deasupra.

 

 

Informații nutriționale (per porție – 1 lipie cu 1/2 din omletă):

 

Calorii 390
Proteine 26
Grăsimi 16
Carbohidrați 30
Fibre 4

 

Poftă bună!

Trăiește frumos, mănâncă sănătos! Te ajut și eu!

 

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