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Spinach omelet is a simple and delicious home-cooked dish. Here is a basic method of making it:

Materials:

- 200g fresh spinach

- 3 eggs

- 50g flour

- Salt to taste

- A little pepper

- Appropriate amount of cooking oil

step:

1. Prepare the ingredients: Wash the spinach, remove the roots, blanch it in boiling water for 1-2 minutes, take it out and immediately put it in cold water to cool, then squeeze out the water and cut it into small pieces for later use.

2. Beat the eggs: Beat the eggs into a bowl, add appropriate amount of salt and pepper, and stir evenly with chopsticks or a whisk.

3. Mix the batter: Add flour to the egg liquid and stir until there are no particles. Then add the chopped spinach and stir again to form a spinach and egg batter.

4. Pancakes: Preheat the pan and brush a thin layer of cooking oil on it. When the oil temperature reaches the right level, pour in an appropriate amount of spinach and egg batter and spread it into round pancakes.

5. Flip over: fry over medium-low heat until the bottom is solidified and golden brown. Use a spatula to carefully flip over and fry the other side until the same color.

6. Remove from the pan: After both sides are fried, remove from the pan, place on a chopping board to cool slightly, cut into small pieces, and serve on a plate.

notice

- The purpose of blanching spinach is to remove oxalic acid, making it taste better and also facilitate the absorption of nutrients.

- The amount of flour can be adjusted according to personal preference. If you like it softer, you can put less, and if you like it chewier, you can put more.

- When frying the pancake, do not use too high a heat to avoid burning the outside and leaving the inside undercooked.

- You can add other seasonings according to your personal taste, such as chopped green onions, minced garlic, etc.

This simple spinach omelet is ready. It is healthy and delicious, very suitable for breakfast or as a snack for afternoon tea.

The key to making a non-stick pancake is to use the right cooking techniques and the right tools. Here are some tips to ensure your pancake doesn’t stick:

1. **Choose the right pan**: Using a non-stick pan is the best choice, because it is coated with a special non-stick coating on the surface, which can reduce the direct contact between food and the bottom of the pan. If you don't have a non-stick pan, you can use a cast iron pan or a stainless steel pan, but make sure they have been fully "cured", that is, a layer of oil film has formed on the surface.

2. **Preheat the pan**: Make sure the pan is preheated to the proper temperature before pouring the batter in. Generally, the pan is preheated when a drop of water immediately forms a rolling bead when dropped into the pan.

3. **Add appropriate amount of oil**: Apply a thin layer of oil evenly on the bottom of the pan. You can use a paper towel or a brush to help apply it. The type of oil is not limited, vegetable oil, olive oil, etc. are all fine, but avoid using butter because it has a low smoke point and is easy to burn.

4. **Control the heat**: Use medium or low heat when frying pancakes to avoid high temperatures causing the food to quickly burn and stick to the pan. Medium or low heat can make the pancakes evenly heated and gradually solidify into shape.

5. **Flip at the right time**: Wait until one side of the pancake is golden brown and the edges begin to lift off the pan before flipping it over. Flipping it too early may cause the pancake to break or stick together.

6. **Use non-metal tools**: Use a wooden or silicone spatula to flip the pan. Avoid using metal spatulas as they may scratch the non-stick coating.

7. **Keep the pot clean**: Clean the pot promptly after use to avoid residual food residue affecting the non-stick effect when using it next time.

Following the above tips, you should be able to make a non-stick spinach omelette. Remember to check the condition of the pan before each cooking to ensure it is in optimal non-stick condition.

In addition to the basic tips above, there are a few additional tips to help ensure your spinach omelette doesn’t stick to the pan:

1. **Use enough oil**: While too much oil may make the pancake greasy, the right amount of oil can help prevent sticking. Make sure the oil is evenly distributed throughout the pan.

2. **Heat the pan after applying oil**: After applying a layer of oil on the bottom of the pan, heat the pan on the stove for a while to allow the oil temperature to rise, so that a non-stick layer can be formed better.

3. **Use butter instead of regular oil**: Although butter burns easily, it can form a good non-stick layer when melted at low temperatures. Just be careful not to use too high a heat to avoid burning the butter.

4. **Use baking spray**: If you have non-stick baking spray on hand, you can spray a layer evenly on the bottom of the pan, which can provide additional non-stick protection.

5. **Sprinkle salt on the bottom of the pot**: Some people recommend sprinkling a layer of fine salt on the bottom of the pot before adding oil and heating it. It is said that this method can help prevent food from sticking to the pot.

6. **Use cornstarch**: Adding a small amount of cornstarch to the batter can increase the crispness of the pancake and reduce stickiness.

7. **Wipe the bottom of the pot clean**: Before using the pot, make sure there is no residual moisture or impurities on the bottom of the pot, which may cause sticking.

8. **Use paper towels**: After adding oil, you can gently wipe the bottom of the pot with a clean paper towel to remove excess oil and ensure an even oil film.

9. **Keep the cookware in good condition**: Regularly maintain the cookware, especially cast iron and non-stick pans, and follow the manufacturer's instructions for proper maintenance.

10. **Preheat the pan bottom**: Before pouring in the batter, heat the pan to medium heat, then turn to low heat, and then pour in the batter. This will help the pancake take shape quickly and reduce the possibility of sticking to the pan.

By incorporating these tips, you can greatly increase your chances of nonstick cooking success. Remember, each pan has different characteristics, and it may take some practice to find the nonstick cooking method that works best for your pan.

The calories in a spinach pancake depend on its specific ingredients and serving size. Here is an approximate calorie calculation based on common ingredients, assuming that the spinach pancake is made in a medium size, suitable for one person:

- Spinach: 200 grams (about 1.5 cups, cooked and drained) about 44 kcal

- Eggs: 3 large eggs contain about 228 kcal (about 76 kcal per egg)

- Flour: 50 grams (about 1/3 cup) contains about 180 kcal

- Salt: a pinch, the calories are negligible

- Pepper: a pinch, the heat is negligible

- Cooking oil: for pancakes, about 1 tablespoon (15 ml) contains about 120 kcal

Based on the above ingredients, the total calories of spinach omelet are approximately:

44（菠菜）+ 228（鸡蛋）+ 180（面粉）+ 120（油）= 572千卡

Please note that this calorie value is an estimate and actual calories may vary depending on the specific brand used, size of the product, cooking method, and if other ingredients are added (such as cheese, bacon, etc.). Additionally, if more oil or other high-calorie ingredients are used during the cooking process, the total calories will be higher.

To get more accurate calorie information, use a food scale to accurately measure the weight of each ingredient and refer to the Nutrition Facts label on the package or use an online calorie calculator. If you are concerned about your calorie intake in your diet, it is recommended to record your food portions and track your calorie intake.

Spinach pancakes are a nutritionally balanced food that combines vegetables and protein sources with a variety of nutritional values. Here are the main nutrients and health benefits of spinach pancakes:

1. **Protein**: Eggs are a source of high-quality protein, containing all the essential amino acids that help with muscle repair and growth.

2. **Vitamin A**: Spinach is rich in vitamin A, especially in the form of beta-carotene, which helps maintain healthy vision and promotes the health of the skin and mucous membranes.

3. **Vitamin C**: Spinach contains vitamin C, a powerful antioxidant that helps boost the immune system and promotes wound healing.

4. **Folic Acid**: Spinach is a good source of folate, which is especially important for pregnant women as it helps prevent neural tube defects and is essential for DNA synthesis and cell division.

5. **Iron**: Spinach contains non-heme iron. Although its absorption rate is not as good as heme iron (from animal sources), it is still a good source of iron and helps prevent anemia.

6. **Calcium**: Spinach contains calcium, although its content is affected by oxalic acid, it still contributes to the health of bones and teeth.

7. **Fiber**: Spinach and whole wheat flour (if used) provide dietary fiber, which helps with digestive health and promotes bowel movement.

8. **Minerals**: Spinach contains various minerals such as potassium and magnesium, which help maintain heart health and blood pressure levels.

9. **Low fat**: If fried in the right amount of oil, spinach omelette is relatively low in fat, especially saturated fat and trans fat.

10. **Low Carb**: Compared to traditional pasta dishes, spinach omelette is lower in carbs, especially if whole wheat flour is used instead of white flour.

It is important to note that the nutritional value of spinach pancakes can be affected by cooking methods and personal preference. For example, if a lot of oil is used for frying, the fat content will increase; if cheese or other high-fat ingredients are added, the calories and fat content will also increase accordingly. Therefore, in order to maximize the nutritional value of spinach pancakes, it is recommended to use healthy cooking methods, such as frying with less oil or using a non-stick pan, and eat in moderation.

Spinach pancake is perfect for breakfast. Not only is it delicious, but it is also nutritionally balanced, providing a rich source of protein, vitamins, minerals and dietary fiber, which are all the energy and nutrients you need to start your day in the morning. Here are some reasons why spinach pancake is a good breakfast choice:

1. **Protein Source**: Eggs are a source of high-quality protein that helps maintain satiety and provides the body with essential amino acids to support muscle growth and repair.

2. **Nutrient-rich**: Spinach is rich in vitamins A, C, K and minerals such as iron, calcium and magnesium, which are necessary for maintaining good health.

3. Fiber content: If whole wheat flour is used in spinach omelette, it also provides additional dietary fiber, which helps promote intestinal health and stabilize blood sugar levels.

4. **Easy to make**: Spinach omelette is usually quick and easy to make, perfect for busy mornings, and can be prepared and enjoyed quickly.

5. **Strong adaptability**: Spinach omelet can be paired with different ingredients and condiments, such as cheese, onions, mushrooms, tomatoes or herbs, to make its flavor diverse and meet the taste preferences of different people.

6. **Easy to carry**: If you are short on time, you can make the spinach omelet into a portable size so that it is easy to eat on the road or enjoy in the office.

7. **Low Carb**: Compared to traditional bread or pastry breakfasts, spinach omelette is lower in carbs, especially if whole wheat flour is used instead of white flour.

Overall, spinach omelette is a nutritionally complete, easy-to-make, and adaptable breakfast option that can provide a good start to your day. However, to maintain a healthy diet, it is recommended to pair it with other foods such as fruits, nuts, or yogurt to ensure that you consume a variety of nutrients.

Of course you can. Goose eggs can also be used to make spinach omelettes, although goose eggs are larger than chicken eggs, have a larger yolk, and less egg white, so they may taste richer and more juicy. The nutritional value of goose eggs is similar to chicken eggs, but the content of certain nutrients may be different.

Here are a few things to keep in mind when using goose eggs to make spinach omelets:

1. **Adjust the amount**: Since goose eggs are larger than chicken eggs, you may need to reduce the number of eggs when making spinach omelette. Generally speaking, one goose egg is equivalent to the size of two to three chicken eggs, so adjust the number of eggs according to your needs and the size of the pan.