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Five suggestions for breakfast from the pan
Table of Contents
1. Is this truly a pan-prepared breakfast? Which ingredients should be employed?
The constant consumption of sandwiches for breakfast can become monotonous, hence the need to diversify the morning menu. One option is to prepare the dish on the stove, which does not require much time, hence the proposed recipes are also suitable for those suffering from a lack of time. It is important to remember that breakfast should be balanced, meaning that it should contain protein, fat, and carbohydrates. A properly composed dish will provide a range of nutrients and will also keep you full for longer. Do not underestimate the importance of vegetables and fruits. If breakfast is to be sweet, adding fresh (preferably seasonal) fruits is a good idea, while if you prefer a savory dish, do not forget to include a portion of vegetables. Pancakes or crepes are a good option for a sweet breakfast, but also toasts, omelets, or tortillas. When it comes to a savory breakfast, there are also many options - for example, omelette, shakshuka, toasts, or scrambled eggs.2. Five breakfast ideas from the pan
Preparation time is 15 minutes Ingredients (per 1 serving): eggs 2 pieces (100 g), milk 4 teaspoons (40 ml), chicken breast 3 slices (45 g), spinach leaves a handful (25 g), dried tomatoes 3 slices (21 g), red bell peppers 1/2 pieces (100 g), olive oil 1 tablespoon (5 g), oregano a pinch (0,2 g), salt a pinch (0,2 g), pepper a pinch (0,2 g), sweet pepper a pinch (0,2 g). Preparation: 1. Heat the olive oil in a pan and sauté the spinach in it for 5 minutes. 2. Beat the eggs in a bowl and mix them with the milk. 3. Cut the chicken breast and tomatoes into small cubes and add them to the eggs. 4. Season the mixture with salt, pepper, and oregano. 5. Pour the egg mixture into the pan with the spinach and cook the omelet covered for 10 minutes. 6. Serve the omelet with red bell pepper slices. Nutritional value (1 serving): - energy: 320 kcal, - protein: 23.6 g, - fat: 19.4 g, - carbohydrates: 15.4 g.3. French toast with curd cheese and apple
Preparation time: 15 minutes Ingredients (per serving): rye bread 2 slices (70 g), egg 1 piece (50 g) milk 5 tablespoons (50 ml), curd cheese 100 g, apple 1 piece (150 g), walnuts 3 tablespoons (12 g), olive oil one tablespoon (5 g), erythritol two tablespoons (10 g), cinnamon a half tablespoon (0.5 g).4. Folded tortilla with ham and mozzarella cheese
Preparation time: 15 minutes Ingredients (per 1 serving): tortilla, flatbread - 1 piece (60 g), poultry ham - 3 slices (45 g), mozzarella cheese - 1/2 piece (60 g), bell pepper - 1/2 piece (100 g), arugula salad - a handful (20 g), green cucumber - 1/2 piece (50 g), ketchup - 1 teaspoon (5 g). Preparation method: 1. Cut the cucumber and bell pepper into strips, mozzarella into thin slices. 2. Spread ketchup on the tortilla. 3. Cut the tortilla from the middle to one of the edges. 4. On one quarter of the tortilla, place arugula salad and ham on top. On the next part, place the cucumber, and on the remaining two parts, place the sliced mozzarella and bell pepper. 5. Fold the tortilla, placing one quarter on top of the other. 6. Heat the finished tortilla in a dry pan for 2 minutes on each side. Nutritional value (1 serving): energy - 409 kcal, protein - 27.7 g, fat - 13.2 g, carbohydrates - 44.8 g.5. French toast with pesto
Preparation time: 15 minutes Ingredients (per serving): rye bread 2 slices (70 g), egg piece (50 g) milk 5 teaspoons (50 g), pesto spoon (20 g), yellow cheese slices (30 g), turkey ham 2 slices (30 g), arugula handful (20 g), red bell peppers 1⁄2 piece (100 g), tomatoes 1⁄2 piece (80 g), olive oil teaspoon (5 g), salt pinch (0, 2 g), pepper pinch (0, 2 g), oregano pinch (0, 2 g). Preparation: 1. Beat an egg in a bowl, add milk and spices, and mix thoroughly. 2. Heat olive oil in a pan. 3. Soak bread slices in the prepared mixture and then fry them on both sides for 2-3 minutes. 4. Place the finished toast on a plate and spread with pesto. 5. Add arugula, yellow cheese, turkey ham, and vegetables. Nutritional value (1 serving): – energy: 569 kcal, – protein: 31.3 g, – fat: 30.6 g, – carbohydrates: 45.9 g.6. Pancakes made with yogurt, honey, and pear
Preparation time: 20 minutes Ingredients (per 1 serving): wheat flour 3 tablespoons (30 g), egg 1 piece (50 g), milk 5 tablespoons (50 ml), natural yogurt 6 tablespoons (120 g), olive oil 1 tablespoon (5 g), honey 1⁄2 tablespoon (6 g), pear 1 piece (150 g), baking powder 1 1⁄2 teaspoons (2 g). Preparation: 1. Beat the egg into a bowl, add flour, milk, 4 tablespoons of yogurt, and baking powder. 2. Place small portions of the batter onto a heated pan with olive oil and fry small pancakes. 3. Transfer to a plate. Serve with the remaining yogurt, honey, and sliced pears. Nutritional information (per serving): energy: 406 kcal, protein: 15.6 g, fat: 13.8 g, carbohydrates: 57.0 g.
