{"id":1470,"date":"2014-09-04T09:36:04","date_gmt":"2014-09-04T07:36:04","guid":{"rendered":"https:\/\/www.muscle-zone.pl\/blog\/?p=1470"},"modified":"2014-09-04T09:36:04","modified_gmt":"2014-09-04T07:36:04","slug":"proteinowy-omlet-sernik","status":"publish","type":"post","link":"https:\/\/www.muscle-zone.pl\/blog\/proteinowy-omlet-sernik\/","title":{"rendered":"PROTEINOWY OMLET SERNIK"},"content":{"rendered":"<p><a href=\"https:\/\/muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/04\/8D1-615x350@2x-1.jpg\"><img decoding=\"async\" class=\"alignnone size-full wp-image-1471\" src=\"https:\/\/muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/04\/8D1-615x350@2x-1.jpg\" alt=\"proteinowy omlet sernik\" width=\"800\" height=\"659\" srcset=\"https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/04\/8D1-615x350@2x-1.jpg 800w, https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/04\/8D1-615x350@2x-1-300x247.jpg 300w, https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/04\/8D1-615x350@2x-1-768x633.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>Dzi\u015b kolejny omlet ale tym razem typowo bia\u0142kowy, bez dodatku rodzynek idealny dla os\u00f3b na dietach nisko w\u0119glowodanowych (Low Carb). Omlet bardzo przypomina swoim smakiem sernik, st\u0105d te\u017c jego nazwa. Przygotowanie tego omletu wydaje si\u0119 banalnie proste, niestety praktyka pokazuje, \u017ce usma\u017cenie go z tych sk\u0142adnik\u00f3w tak, aby zatrzyma\u0142 sw\u00f3j jednolity kszta\u0142t wcale nie jest takie proste. Bardzo wa\u017cna jest tutaj patelnia oraz pilnowanie proporcji. Ale o tym poni\u017cej\u2026<\/p>\n<p><strong>Czas przygotowania:<\/strong>\u00a010 minut<br \/>\n<strong>Sk\u0142adniki<\/strong>\u00a01 omlet<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>100g chudego twarogu<\/li>\n<li>45g <a title=\"Od\u017cywka bia\u0142kowa, Whey Concentrate\" href=\"https:\/\/www.muscle-zone.pl\/odzywki-bialkowe-proteiny\/procentowe-podzialy-bialek\/odzywki-bialkowe-80-89-bialka\">od\u017cywki bia\u0142kowej<\/a>\u00a0\u00a0o ulubionym smaku<\/li>\n<li>4 \u015brednie jajka (po ok. 80g)<\/li>\n<li>30g suszonej \u017curawiny lub rodzynek<\/li>\n<li><a title=\"t\u0142uszcz, olej, kokosowy, ekologiczny, rafinowany, nierafinowany\" href=\"https:\/\/www.muscle-zone.pl\/zywnosc-funkcjonalna\/zdrowe-tluszcze\">t\u0142uszcz kokosowy<\/a><\/li>\n<li>odrobina mleka<\/li>\n<\/ul>\n<p><strong>Przygotowanie<\/strong><\/p>\n<p>Pokrojony w kostk\u0119 twar\u00f3g, od\u017cywk\u0119 oraz jaja miksujemy w blenderze a\u017c do uzyskania jednolitej masy \u2013 je\u015bli jest zbyt g\u0119sta, co zdarza si\u0119 rzadko, dodajemy bardzo ostro\u017cnie odrobin\u0119 mleka (zbyt rozwodniona masa uniemo\u017cliwi usma\u017cenie omletu w ca\u0142o\u015bci). Na rozgrzanej teflonowej do\u015b\u0107 g\u0142\u0119bokiej patelni (nie mo\u017ce by\u0107 p\u0142aska, jak typowa patelnia do omlet\u00f3w i nale\u015bnik\u00f3w) roztapiamy odrobin\u0119 t\u0142uszczu kokosowego. Do masy w blenderze dodajemy rodzynki (przy diecie Low Carb, do pomini\u0119cia) i wylewamy wszystko na gor\u0105c\u0105 patelni\u0119. Sma\u017cymy ok. 2 minut pod przykryciem, reguluj\u0105c odpowiednio ogie\u0144 i sprawdzaj\u0105c czy omlet \u015bcina si\u0119 , jednocze\u015bnie si\u0119 nie przypiekaj\u0105c. Po tych dw\u00f3ch minutach nale\u017cy przewr\u00f3ci\u0107 omlet na drug\u0105 stron\u0119 i to w\u0142a\u015bnie ta czynno\u015b\u0107 jest najtrudniejsza. Ja robi\u0119 to zawsze w nast\u0119puj\u0105cy spos\u00f3b: Przykrywam patelni\u0119 odwr\u00f3conym talerzem, tak przykryt\u0105 patelni\u0119 chwytam z obu stron za pomoc\u0105 r\u0119kawic kuchennych i zdecydowanym ruchem przewracam na drug\u0105 stron\u0119 po czym ponownie zsuwam omlet z talerza na patelni\u0119 sma\u017c\u0119 pod przykryciem kolejne 2-3 minuty. Talerz jest teraz ubrudzony od masy dlatego trzeba go op\u0142uka\u0107. Gotowy omlet jest na tyle smaczny, \u017ce nie trzeba dodawa\u0107 do niego dodatkowych substancji s\u0142odz\u0105cych czy smarowide\u0142. \u017byczymy smacznego!<\/p>\n<p><strong>Warto\u015bci od\u017cywcze<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">bez rodzynek<\/span><br \/>\nBia\u0142ko: 87g<br \/>\nW\u0119glowodany: 6g<br \/>\nT\u0142uszcz: 30g<br \/>\nKalorie: 628 kcal<\/p>\n<p><span style=\"text-decoration: underline;\">z rodzynkami<\/span><br \/>\nBia\u0142ko: 87g<br \/>\nW\u0119glowodany: 25g<br \/>\nT\u0142uszcz: 30g<br \/>\nKalorie: 712 kcal<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dzi\u015b kolejny omlet ale tym razem typowo bia\u0142kowy, bez dodatku rodzynek idealny dla os\u00f3b na dietach nisko w\u0119glowodanowych (Low Carb)&#8230;.<\/p>\n","protected":false},"author":66,"featured_media":1471,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1470","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowe-przepisy"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>PROTEINOWY OMLET SERNIK<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.muscle-zone.pl\/blog\/proteinowy-omlet-sernik\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PROTEINOWY OMLET SERNIK\" \/>\n<meta property=\"og:description\" content=\"Dzi\u015b kolejny omlet ale tym razem 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