Recipes for low-calorie dishes in the oven. Low-calorie dishes for weight loss - recipes

Recipes dietary dishes for weight loss, which any housewife can prepare at home! Dietary recipes for weight loss - it's simple and delicious!

Low calorie diet – The best way lose weight without harming your health. Unlike express methods aimed at fast weight loss, the weight is slowly but steadily coming off. At the same time, the body does not suffer from nutritional deficiencies and the person feels well. Most recipes leave out the salt and sugar, but the seasonings make up for the flavor. The recipes below allow you to make sure that from dietary nutrition you can enjoy gastronomic pleasure.

Principles healthy eating forced to adhere to certain food preparation technologies. Frying food is not permitted.

The priority is for dishes baked in the oven, cooked in a slow cooker, smoothies, fresh salads, hot and cold soups without heat treatment.

First meal

Light soups burn fat well. Seasonings not only add flavor, but also boost metabolism.

Vegetarian pumpkin soup

Finely chopped orange cubes, peeled, are thrown into boiling water. Boil for about 10 minutes, grind with a blender. Lovers spicy tastes add fine black pepper, half a glass of low-fat cream. Instead of pepper, many people throw in cinnamon and a spoonful of cheese.

Broccoli soup

In a liter of cold water put an unpeeled large onion, 200 g of broccoli, carrots, celery root, Bay leaf. From ready broth the head is removed, the mass is crushed until homogeneous, sprinkled with herbs. Garlic and a few peppercorns are added for flavor. For taste - a spoonful of vegetable oil.

Gazpacho

In hot weather it is better to cook cold spanish soup. Ingredients:

• 4 tomatoes;
• 2 cucumbers;
• 1 bell pepper;
• sparkling water;
• spoon of lemon juice;

The pepper is placed in the oven or kept over an open fire until blackened, then the top film is removed. The fleshy part is cut and placed in a blender bowl with tomatoes and cucumbers without skin. Pour 2 glasses of water, throw in the garlic and press the machine button. Add herbs, lemon juice, a spoonful of oil, pepper, and oregano to the whipped mixture. Served with rye crackers.

Turkish okroshka - delicious soup in 3 minutes

2 cucumbers grated on a coarse grater, combined with dill, a sprig of mint or fresh basil, garlic, mix with 2 cups of kefir or yogurt. The result is a mass similar in consistency to a smoothie.

Second courses

Veal, poultry breast, rabbit, lean beef boiled with spices or baked with vegetables.

Chicken casserole

100 g of chicken breast contains approximately 100 kcal. The dish requires 500 g. In the recipe:

• onion, carrot, pepper - 1 piece each;
• cheese – 50 g;
• a glass of yogurt;
• vegetable oil – 2 tablespoons;
• egg.

Place chopped vegetables at the bottom of the multicooker bowl and sprinkle with chicken spices. Place fillet pieces on top. Pour in a mixture of fermented milk product with beaten egg, scatter cheese evenly. Select the “Baking” program for 30 minutes. If the dish is prepared in the oven, bake at 180°C until a crust appears.

Stewed fish

Calorie content depends on the type of fish. Energy value dishes vary between 110-150 kcal. The bottom of the frying pan is thickly covered with onion rings, pour a spoonful of oil and turn on the heat. Place a layer of tomato mugs on top, cover the dish with a lid, and simmer the contents for 5 minutes. Then lay out the fish, which has been marinated in oil, lemon juice, and spices for 60-30 minutes. Simmer for 10-15 minutes. Served with vegetable salad.

Mackerel in foil

IN protein dish 130 kcal. Products: 1 fish, 2 l. yogurt, orange, spices. To juicy fish does not turn into dry and tasteless, it is soaked in sauce and wrapped in double foil. First, the middle is cleaned, and deep cuts are made on the sides every 5 cm.

Zest a small orange and squeeze out the juice. Prepare the dressing: mix yogurt with squeezed garlic, citrus peel, pepper, and juice. Then generously coat with sauce, seal hermetically in foil, and place in the oven for 20 minutes. Served with watercress, Chinese cabbage, spicy carrots.

Boiled beef

Calorie content – ​​350 kcal in 2 servings. 250 meat is placed in cold water, after boiling, remove the foam. Boil for 1 hour with parsley root and carrots. 10 minutes before readiness, add bay leaf, garlic, and seasonings. Eaten hot or cold with vegetables or celery plakia.

Vegetable dishes

Plakia recipe. Calorie content - 130 kcal/100 g.

• 200 celery root;
• large onion;
• 2 liters each vegetable oil, lemon juice.

The peeled roots and onions are cut and placed in layers in a bowl. Season with oil, pour boiling water with lemon so that the liquid covers the vegetables. Simmer until the water evaporates.

Zucchini casserole

100 g - 115 kcal .

• flour – 50 g
• milk – 300 ml;
• cheese – 150 g;
• eggs – 2 pieces;
• white pepper and a pinch of nutmeg.

Melt a spoon in a frying pan butter, mixed with flour. After 2 minutes, pour in the milk. The mixture is kept on fire until thickened. While the sauce is cooling, cut the zucchini into strips.

Add eggs, seasonings, and half the amount of cheese to the cooled milk-flour mixture. Place 6 vegetable plates overlapping on the bottom and pour a spoonful of sauce on top. The zucchini is laid in layers until the slicing is finished. Sprinkle cheese on top and place in the oven for 40 minutes.

Ratatouille

To prepare a low-calorie dish (90 kcal) you will need:

• 1 zucchini, pepper, eggplant;
• 4 medium tomatoes;
• onion and garlic;
• a couple of tablespoons of sunflower oil.

Vegetables are cut into circles, alternately placed in a frying pan. The onions and peppers are simmered in a frying pan, and 1 chopped tomato is added at the end. Cover the vegetables with the mass, pour in half a glass of water, and put in the oven for an hour.

What to prepare for tea

Cottage cheese casserole perfectly satisfies hunger and speeds up metabolism. Calorie content - 95 kcal/100g.

• cottage cheese 1% - 200 g;
• a spoonful of bran and yogurt;
• 1 egg and 1 apple;
• a pinch of vanillin or cinnamon.

Add the remaining ingredients to the mashed mass, knead, fill the mold, and bake over medium heat for 45 minutes.

Chocolate cheesecake

The dessert contains only 95 kcal. Take:

• 15 g agar-agar or gelatin;
• 2 full spoons of cocoa and honey;
• 400 g village cottage cheese;
• 100 ml low-fat milk.

The gelling agent is poured with water and left to swell. Then the container is placed on the fire, milk is poured in, heated until completely dissolved, and cooled. Beat the cottage cheese with a mixer, pour in gelatin in a thin stream in portions. In the process, cocoa, honey, and vanillin are added. The liquid mass is poured into springform, put in the refrigerator. After hardening, decorate fresh berries.

Fat burning cocktail recipes

Choose from 6 recipes. The ingredients are taken per glass of liquid.

• Kefir + half a spoon of cinnamon and ginger, a pinch of hot pepper.
• Kiwi + 2 slices of lemon, mint.
• Mint leaves + 7 parsley branches.
• Apple + ¼ lemon + 50 g zucchini + 2 cm ginger root + cucumber + celery stalk.
• Yogurt + ½ grapefruit + 4 large slices of pineapple + 30 g raw pumpkin seeds.
• Apple vinegar+ spoon of honey, cinnamon stick.

Preparation technology: the ingredients are thrown into a glass of a blender and whipped. Spend on smoothies fasting days, drink cocktails instead of snacks. Fiber and liquid fill the stomach and create a feeling of fullness.

Diet meals are those that contain a small amount of calories and help maintain your figure.
Dietary meals are very important for human body. Even if you have an ideal figure, your body still sometimes needs a diet to keep your figure in good shape. Also, if you have a certain desire to cleanse your body of toxins and waste, then you need to periodically clean it. And in this case, nothing will help you better than eating dietary foods.
Many of us are sure that diet dishes cannot be appetizing or tasty at all. However, this is absolutely not true. Diet food maybe not only tasty, but very, very tasty. You just need to know how to prepare such dishes correctly and what products to use. Don't believe me? Then pay your attention to this subcategory. After all, in this subcategory the most interesting and healthy recipes dietary dishes.
So, for example, here you can find recipes on how to prepare dietary dishes for weight loss, low-calorie dietary dishes in a slow cooker, as well as dietary dishes from chicken, zucchini, cottage cheese, fish, meat, minced meat and other equally tasty low calorie recipes. It is especially convenient that in this category there are simple recipes dietary dishes with photos. Such recipes are convenient because with their help the cooking process is greatly simplified, and you can also borrow the method of serving and decorating, which is also very pleasing. Is not it? Choose the most interesting and delicious recipes How to quickly and easily prepare delicious diet meals for weight loss and start cooking. And rest assured, with such recipes, preparing dietary dishes will bring you a lot of positive emotions. And be healthy!

24.12.2018

Ratatouille in a slow cooker

Ingredients: eggplant, zucchini, tomato, onion, Bell pepper, garlic, basil, oil, salt, pepper

Ratatouille - National dish France. Today I have prepared a recipe for this amazing slow cooker dish.

Ingredients:

- 1 eggplant;
- 1 zucchini;
- 3-4 tomatoes;
- 1 onion;
- 1 sweet bell pepper;
- 3 cloves of garlic;
- 2-3 sprigs of basil;
- 70 ml. vegetable, olive oil;
- half tsp salt;
- a pinch of ground black pepper.

19.07.2018

Pollock marinated with carrots and onions

Ingredients: pollock, carrots, onions, tomato paste, vinegar, lemon juice, salt, pepper, bay leaf

Recipe for fish lovers. Cooking delicious hot snack- pollock with vegetable marinade. Simple, affordable, tasty and healthy for the whole family.

Ingredients:
- 1 kg pollock,
- 4 onions,
- 4 carrots,
- 3 tablespoons of tomato paste,
- 2 tablespoons table vinegar (lemon juice),
- pepper to taste,
- salt to taste,
- Bay leaf.

30.05.2018

Dietary cabbage salad

Ingredients: chicken leg, cabbage, mustard grains, vegetable oil, vinegar

From ordinary cabbage it turns out great salads- tasty and healthy. Those who are on a diet like these recipes. We suggest you make cabbage salad and boiled chicken- it will be more interesting and tastier.

Ingredients:
- chicken leg or breast - 1 piece;
- cabbage - 1 head;
- mustard seeds - 7 g;
- little vegetable - 1 tbsp;
- vinegar - 1 tbsp.

21.05.2018

Diet salad with chicken breast

Ingredients: chicken breast, egg, carrots, cucumber, onion, spinach, sauce, pepper, lemon

For our skinny people I suggest great recipe delicious dietary salad with chicken breast. It turns out very tasty and satisfying.

Ingredients:

- 130 grams chicken breast;
- 1 egg;
- 50 grams of carrots;
- 50 grams of cucumber;
- 20 grams of green onions;
- 30 grams of spinach;
- 10 grams of soy sauce;
- black pepper;
- lemon.

17.05.2018

Diet salad with avocado

Ingredients: avocado, tomatoes, lemon, garlic, olive oil, salt, pepper

Today I propose to prepare a very tasty one from avocados. diet salad. The recipe is very simple and quick. You can prepare such a salad both for every day and for a holiday table.

Ingredients:

- avocado - 1 pc.,
- tomatoes - 180 grams,
- lemon juice- 2-3 tbsp.,
- garlic - 2 cloves,
- olive oil - 3-4 tbsp.,
- salt,
- black pepper.

14.05.2018

Buckwheat and kefir intestinal scrub

Ingredients: buckwheat, low-fat kefir, boiling water, salt, parsley, cranberries

Buckwheat and kefir make an excellent breakfast, which also acts as a scrub for the intestines. So this recipe is a “two in one” recipe: both tasty and healthy. Try it, you will really like it!
Ingredients:
- 100 grams of buckwheat;
- 500 ml low-fat kefir;
- 200 ml boiling water;
- salt to taste;
- parsley or cranberries - for serving.

24.04.2018

Blueberry Lenten Ice Cream

Ingredients: blueberries, sugar, water, lime

Very often I make delicious berry ice cream for my family. Today I invite you to try delicious Lenten ice cream with blueberries and lime.

Ingredients:

- 200 grams of blueberries,
- 70 grams of sugar,
- 100 grams of water,
- half a lime.

24.04.2018

Chicken in tomato sauce in a frying pan

Ingredients: breast, onion, butter, garlic, tomato, pepper, salt, bay

For lunch or dinner, I suggest you cook a delicious chicken breast in tomato sauce. which we will cook in a frying pan. The dish is tasty and easy to prepare.

Ingredients:

- 1 kg. breasts,
- 2 onions,
- 3 tbsp. vegetable oil,
- 2 cloves of garlic,
- 3 tomatoes,
- 6-7 pcs. black peppercorns,
- ground black pepper,
- a pinch of salt,
- 3 bay leaves.

23.04.2018

Fresh cabbage and carrot salad with vinegar

Ingredients: fresh cabbage, carrot, onion, salt, sugar, apple cider vinegar, vegetable oil, green onions, greenery

I bring to your attention a very tasty and interesting recipe preparing my favorite salad from fresh cabbage and carrots with vinegar.

Ingredients:

- 300-350 grams of cabbage;
- 1 carrot;
- half an onion;
- salt;
- sugar;
- 2 tbsp. apple cider vinegar;
- 2-3 tbsp. vegetable oil;
- a bunch of greenery.

07.04.2018

Soufflé "Bird's milk"

Ingredients: proteins, sugar, gelatin, water

Try it very much delicious soufflé "bird's milk"I described the cooking recipe in detail for you, so you won’t have any problems with cooking.

Ingredients:

- egg whites- 2 pcs.,
- gelatin - 10 grams,
- water - 35 ml.,
- sugar - half a glass.

22.03.2018

Diet bread in the microwave

Ingredients: oat bran, egg, yogurt, soda, lemon juice, salt

You will spend only 7 minutes preparing delicious dietary bread in the microwave. I often use this Dukan recipe.

Ingredients:

- 4 tbsp. oat bran,
- 2 eggs,
- 2 tbsp. yogurt,
- half tsp soda,
- 1 tsp. lemon juice,
- a pinch of salt.

21.03.2018

Beet salad with apple

Ingredients: boiled beets, apple, lemon juice, sour cream, yogurt, salt, walnuts, black pepper

I suggest you prepare a very tasty and healthy salad with beets and apples. We will fill it with sour cream or yogurt.

Ingredients:

- 2 beets;
- 1 apple;
- 1 tsp. lemon juice;
- 3 tbsp. sour cream or yogurt;
- salt;
- 4-5 walnuts;
- a pinch of black pepper.

19.03.2018

Chicken in the oven with vegetables

Ingredients: chicken wing, fillet, pepper, carrots, onion, vegetable, mushroom, sauce, mustard, salt, pepper, oil

If you want to pamper your family delicious dish, prepare chicken wings in the oven with vegetables. The dish is prepared quite quickly and simply.

Ingredients:

- 3-4 chicken wings,
- 200 grams of chicken fillet,
- 1 sweet pepper,
- 1 carrot,
- 1 onion,
- 100 grams of frozen vegetables,
- 80-100 grams of champignons,
- 1.5-2 tbsp. adjika or tomato sauce,
- 50 ml. soy sauce,
- 1 tsp. mustard,
- 1 tsp. dry garlic,
- salt,
- black pepper,
- 30 ml. vegetable oil.

18.03.2018

Whole grain bread with bran in a bread machine

Ingredients: water, salt, sugar, butter, flour, bran, flax seed, yolk

Today we will bake a very tasty and healthy bread from whole grain flour with bran in a bread machine. I described the entire cooking process in detail for you.

Ingredients:

- 540 ml. water,
- 1 tbsp. salt,
- half tbsp. Sahara,
- 3 tbsp. vegetable oil,
- 800 grams of whole grain flour,
- 4 tbsp. oat bran,
- 3 tbsp. flax seeds,
- 1 chicken yolk.

12.03.2018

Vegetarian chickpea pilaf

Ingredients: chickpeas, rice, carrots, onions, pilaf spices, garlic, vegetable oil, salt

Main secret delicious pilaf without meat just in chickpeas. They are also called Turkish peas; they are twice as large as ordinary ones and differ noticeably in taste. Don't miss the recipe, be sure to use it!

Products for the recipe:
- half a glass of chickpeas,
- rice - 300 g,
- one carrot,
- two heads of onions,
- 1 tbsp. spoon of spices,
- garlic - a whole head,
- vegetable oil,
- salt to taste.

Circumstances often arise that limit or prohibit the use of one or another. Problems with overweight or health (often these two factors are interrelated) dictate selective food consumption - dieting. In this case, what choice should you make: continue to consume your usual and not always healthy food, receiving taste pleasure, or give it up in favor of a slim figure and maintaining health.

Modern dietetics gives the following unequivocal answer: “Food must be safe,” which means that certain restrictions cannot be avoided. But modern cooking is able to offer a large selection of dishes that combine benefits and high taste. Therefore, to the delight of gourmets who adhere to a diet, we can safely say that healthy food can be delicious!

A therapeutic diet is the prevention of many diseases.

There are diets for losing weight and further maintaining physical fitness and directly medical (therapeutic) diets.

The second type is an extensive block of M.I. Pevzner’s number system, developed taking into account a particular disease.

Here strict restrictions and unambiguous indications are used in the selection of products. More detailed information and specific recommendations for therapeutic diet can be obtained from medical sources.

The process of losing weight is also directly related to health. Excess weight- the cause of many diseases. In pursuit of attractive and slim figure It is important not to go to extremes: using an inappropriate diet (fasting, “fast” diet) can cause serious and irreparable harm to health, while a well-chosen one will strengthen it.

There are many specialized centers where nutritionists will help you create an effective and healthy dietary program, taking into account the physiological characteristics of the client.

How to cook delicious diet food

In order for the dietary dish to be tasty, you must:

• Select suitable ingredients;
• Cook them correctly;
• Know a few culinary “secrets” to improve its taste.

Dietary products are the basis of tasty and healthy food

Fish cooked in a slow cooker retains its beneficial qualities.

Low-calorie natural products are considered dietary.

They must be fresh and seasonal: for example, filling store shelves in September and October are the most useful.

Dietary food should provide complete, balanced nutrition through the body's essential proteins, fats, carbohydrates, vitamins and minerals.

However, not all types of these substances are suitable for diet menu. Nutrients:

• seafood
• chicken
• turkey
• veal
• low fat cottage cheese
• mutton
• pork

1. fish fat
2. sunflower, flaxseed, olive and others
3. all types of fatty meat
4. butter
5. margarine

Carbohydrates. Slow carbohydrates:

1. fresh vegetables
2. greenery
3. cereals: , buckwheat
4. bread (wholemeal flour)
5. pasta ( durum varieties wheat)

Fast carbohydrates:

• sugar, honey,
• baking,
• drinks with sugar,
• white rice

How to cook delicious diet food, watch the video:

Combination dietary products makes up a variety of dietary dishes:

• Cocktails based on the addition of: cinnamon, carrots, red pepper and persimmon, cucumber, peas, broccoli, ginger; Vegetables and fruit salads; Porridge: rolled oats, buckwheat, millet, lentils, oatmeal, both separately and as a side dish for meat or fish; Soups: pumpkin, onion, beet, pea, lentil, broccoli and spinach; diet soup with meatballs, dietary borscht and other;
• Meat dishes: rolls, goulash, meat envelopes, aspic of all varieties dietary meat; Fish dishes: fish soup, fish soup, baked fish; Dessert: carrot casserole, cottage cheese casserole, Cheesecake, curd and berry cheesecake, diet cake tiramisu; Bread with added bran, yeast-free, rye (consume in moderation); Fresh juices.

“Black” list of foods in dietary nutrition:

1. Carbonated drinks;
2. Alcohol;
3. Chips;
4. Salt;
5. Sugar;
6. Mayonnaise;
7. Cakes, sweets;
8. Grape;
9. White yeast bread.

Delicious diet food. Cooking correctly

Diet food contains many beneficial properties.

In the process of creating a dietary dish that combines beneficial features and high taste characteristics, the method of its preparation plays an important role.

1. thoroughly wash the vegetables and remove the peel with a stainless steel knife;
2. greens are processed in two stages: washed thoroughly, then soaked in large quantities water and washes again;
3. red cabbage, after removing unusable leaves, is doused with boiling water;
4. colored - soaked in salted water.

You should completely avoid frying when preparing meat, fish and vegetable dishes. Great alternative This is done by stewing, baking, boiling and poaching foods:

• It is recommended to cook meat and vegetables over an “open” fire (use a frying pan with a wire rack);
• The softness and juiciness of boiled products will be ensured by their preparation in minimally boiling water (characterized by “lonely” bubbles);
• Meat, vegetables and fish baked in special waterproof paper will retain their beneficial properties and will pleasantly surprise you with their tenderness and juicy taste;
• and vegetables in a pot are best preserved nutrients, vitamins and microelements.

Culinary “secrets” for improving the taste of diet food:

• For increase taste qualities food should be prepared in small quantities and for one time;
• Using a variety of spices (garlic, rosemary, oregano, bay leaf, basil, pepper, etc.) will help compensate for the absence or minimized use of salt;
• Excellent sugar substitutes are: dates, raisins, figs, pears, prunes, dried apricots, apples;
• Usage different varieties vegetable oil: flaxseed, sunflower, olive, corn, coconut, cottonseed. Everyone has their own individual taste: right choice the type of oil for a particular product is the key to a tasty dish;
• The more beautiful and original the dish is presented, the more likely it is that people will want to try it.

5 recipes for a delicious diet

Apple smoothie with kefir is very healthy and dietary.

Properly cooked diet food can be no less tasty and nutritious than food from the “regular” menu.

A variety of recipes makes it possible to choose a dish to suit every taste: from light breakfast before holiday dessert. Taste pleasure – and not an ounce of excess weight!

Ingredients: one or two apples, a glass of medium (low) fat kefir, cinnamon - on the tip of a teaspoon.
Method of preparation: peel the apples, chop them, place in a blender. Pour in kefir and beat until the apple is completely chopped. Add cinnamon to the cocktail.

Beetroot and bean salad.

Ingredients: (2 pcs.), half a glass of beans, garlic (1 tooth), olive oil for dressing, vinegar (15 ml), mustard (5 g), salt, black pepper to taste, parsley. Method of preparation: boiled beets peel and pass through a coarse grater, add boiled beans and grated garlic. Mix the remaining ingredients to a sauce consistency. Season the salad with the resulting sauce and garnish with herbs.

Rassolnik with olives.

Ingredients: for 2 l. water cauliflower– 200 g, pitted olives – 300 g, bay leaf – 2 pcs., vegetable oil – 2 tbsp., pearl barley (rice) – 150 g. – 1 pc., potatoes – 3 pcs., dill , a pinch of cloves, parsley or celery root. Cooking method.

As practice shows, baking can be considered the optimal way to prepare all kinds of dietary dishes. Even from the most boring foods like tasteless zucchini, low-fat cottage cheese or the notorious chicken breast, you can prepare tender, juicy, tasty dishes without using a single gram of oil. When baked, food retains its properties much better. taste properties than when boiling, and the dishes turn out to be much less caloric than when frying with fat. Therefore, if you are still not very friendly with the oven, it’s time to fix it.

Chicken breast with vegetables and mushrooms in the oven

Ingredients:

• Chicken fillet – 1 kg
• Carrots – 1 pc.
• Green beans – 200 g
• Onions – 1-2 pcs.
• Eggplants – 1-2 pcs.
• Champignons – 300 g
• Salt, spices to taste

Cut the eggplants into large cubes and pour salted water for 30-40 minutes to remove the bitterness, then drain the water. Place eggplants, onions cut into rings, peeled champignons, carrots cut into thin slices and fillet, also cut into small pieces, into a baking dish. Add salt, add spices, stir, cover with a lid (or foil if the vessel is without a lid) and place in an oven preheated to 190° for 30-40 minutes. As you can see, it’s incredibly simple, but so delicious!

KBJU per 100 g:

• Proteins – 16.9 g
• Fat – 1.1 g
• Carbohydrates – 2.5 g
• Calorie content – ​​91.4 kcal

Stuffed zucchini baked in the oven

Ingredients:

• Zucchini – 5 pcs.
• Beef tenderloin– 500 g
• Egg – 1 pc.
• Onions – 1 pc.
• Oat flakes – 100 g
• Cheese 20% – 100 g
• Salt, spices to taste

Wash the zucchini, cut in half lengthwise and carefully remove the core from each half, leaving “boats” 5-8 mm thick. Peel the meat from films and grind in a meat grinder, add finely chopped onion, egg, cereals, spices, salt and chopped zucchini pulp. Mix the minced meat thoroughly and stuff the “boats” with it. Place the zucchini in the oven preheated to 180°C for 20 minutes, then remove, sprinkle with grated cheese and put in the oven for another 5-10 minutes.

The flakes in this recipe are needed to absorb excess liquid and make the filling dense - then in finished form it won't fall apart. If oatmeal is not your thing, you can replace it with semolina or corn grits, fiber, buckwheat or barley flakes.

KBJU per 100 g:

• Proteins – 3.6 g
• Fat – 2.4 g
• Carbohydrates – 6.4 g
• Calorie content – ​​61.5 kcal

Pollock in the oven: dietary recipe

Ingredients:

• Pollock (headless carcasses) – 1 kg
• Onions – 3 pcs.
• Lemon – ½ pc.
• Salt, spices to taste

Defrost the fish and wash it. Cut the onion into rings, lemon into thin slices. Place 2-3 lemon slices and several onion rings inside each carcass. Rub the top of the fish thoroughly with salt and spices. Black pepper, marjoram, rosemary, dried dill. Wrap each carcass tightly in foil and leave for 20-30 minutes, and then remove for another 20-30 minutes in a preheated place at 180°C. This recipe can be used to cook any fish, including river fish - remove the lemon and onion characteristic smell and make the taste more delicate.

KBJU per 100 g:

• Proteins – 20.3 g
• Fat – 1.1 g
• Carbohydrates – 2.9 g
• Calorie content – ​​101.5 kcal

Dietary cod cutlets in the oven

Ingredients:

• Cod fillet – 500 g
• Egg – 1 pc.
• Onions – 1 pc.
• Oat flakes – 100 g
• Fiber powder – 100 g
• Salt, spices to taste

Thaw the fillet and grind in a meat grinder. Add finely chopped onion, egg, salt and spices, oatmeal. Leave for 20-30 minutes to allow the flakes to absorb moisture. Then form cutlets and roll them in fiber. Place on a baking sheet lined with parchment, foil or silicone mat, and bake for 20-30 minutes at 200°C.

KBJU per 100 g:

• Proteins – 14.9 g
• Fat – 2.4 g
• Carbohydrates – 11.2 g
• Calorie content – ​​125.1 kcal

Banana cheesecakes with raisins in the oven

Ingredients:

• Cottage cheese 0% – 500 g
• Bananas – 2 pcs.
• Corn flour – 100 g
• Protein – 50 g
• Raisins – 100 g

If the bananas are ripe enough and the protein is sweet, the cheesecakes don’t need to be sweetened with anything. If you like it sweeter, add a little sweetener. It is best to take vanilla or creamy ice cream flavored protein, but chocolate and coconut are also good options.

Mix cottage cheese, flour, bananas and protein in a blender. Add raisins to the resulting mixture and stir. Form cheesecakes and place on a baking sheet. Bake for 25-30 minutes at 180°C.

KBJU per 100 g:

• Proteins – 14.8 g
• Fats – 0.6 g
• Carbohydrates – 21.7 g
• Calorie content – ​​150.2 kcal

Clafoutis with cherries in the oven

Ingredients:

• Pitted cherries – 400 g
• Eggs – 3 pcs.
• Milk – 300 ml
• Whole grain flour – 60 g
• Sweetener, spices to taste

Place the cherries in a colander for an hour and a half to strain out excess juice. Then arrange the berries portion molds. Beat eggs with a mixer with milk and flour, add sweetener. The dough may seem too runny, but there is no need to add more flour - it will set perfectly, just like pancakes, it will just take longer.

To eliminate the characteristic “omelet” smell, some cooks advise using more yolks than whites, but this option turns out to be greasy. If fats don’t bother you, feel free to take the advice of reputable chefs - the clafoutis will not only smell nice, but its consistency will be even more delicate. Just don’t forget to adjust the KBJU of the recipe in this case. If you want a more dietary option, just add more cinnamon, vanilla or nutmeg to the dough.

Pour the dough into the cherries in the molds and place them in an oven preheated to 180°C and bake for about an hour. You can check readiness with a knife by carefully inserting its tip into the center of the pie. When the blade comes out clean, the clafoutis is ready.

KBJU per 100 g:

• Proteins – 4.9 g
• Fat – 3.9 g
• Carbohydrates – 13.2 g
• Calorie content – ​​108 kcal

French fries in the oven without oil

Ingredients:

• Potatoes – 6 pcs.
• Egg – 1 pc.
• Salt, spices to taste

It is better to take young potatoes - after cooking they will turn out firmer and crispier. Peel the tubers and cut into strips. Beat the egg, adding salt and spices. Red pepper and dry garlic work best. Pour the beaten egg over the potatoes and stir, leave for 5-7 minutes. Line a baking sheet with foil and place the potatoes in a single layer. Bake at 190°C until the potatoes are golden brown.

KBJU per 100 g:

• Proteins – 4.8 g
• Fat – 2.1 g
• Carbohydrates – 24.3 g
• Calorie content – ​​135.6 kcal

Style Summary

Do not forget that ovens “behave” differently, so it is not always necessary to strictly adhere to the time and temperature specified in the recipe. Consider the features of your oven and, if possible, try to keep an eye on the dish during baking.

Bean cutlets

Ingredients:

• Chicken egg – 1 pc.,
• Bell pepper and onion - 1 pc.,
• Canned beans – 450 g.,
• Garlic – 2 cloves,
• Breadcrumbs - 0.5 tbsp.,
• Spices - to taste.

Cooking process:

Excess liquid is drained from the can of beans, and the vegetable itself is mashed with a fork until pureed. Onions, garlic and bell peppers are passed through a meat grinder and combined with beans. In a separate bowl, thoroughly beat the egg and spices with a whisk. Combine all the ingredients together, add breadcrumbs to them, and mix. Ready cutlets Place on a lightly greased baking sheet and bake in the oven at 180C for ten minutes. After the time has passed, they are turned over and continued to bake for another ten minutes.

Vegetable casserole

Ingredients:

• Cauliflower – 400 g.,
• Green peas – 200 g.,
• Green beans – 200 g.,
• Milk – 0.5 tbsp.,
• Chicken egg – 3 pcs.,
• Spices - to taste.

Cooking process:

Boil in a saucepan with boiling water whole cabbage. Don't forget to add a little salt. At the end of cooking, transfer the cabbage to a plate and leave for a few minutes to allow time for excess liquid to drain. Afterwards, the vegetable is divided into inflorescences, getting rid of coarse veins if necessary.
Place beans, carrots and green pea, bring the vegetables to readiness. Instead of fresh peas You can use canned. Cool vegetables at room temperature. Carrots are cut into half rings, large beans are cut into two parts. If a frozen mixture of vegetables was taken for the casserole, then the cooking process takes no more than five minutes.
Grease a baking dish with butter (or olive) oil and sprinkle the dishes with breadcrumbs. Lay out the vegetables in rows: carrots are placed at the bottom, then beans and finally cauliflower. Beat the egg into a small bowl, pour in the milk, add some salt and thoroughly beat the mixture with a whisk. Pour the prepared egg-milk mixture over the vegetables. Place the dish in the preheated oven for fifteen minutes. Before serving, the hot casserole is sprinkled with fresh herbs.

Stuffed cabbage rolls

Ingredients:

• Beef – 500 g.,
• White cabbage – 250 g.,
• Chicken egg – 1 pc.,
• Low-fat yogurt – 150 ml.,
• Short grain rice – 100 g.,
• Salt, pepper - to taste,
• Ketchup (spicy) – 1 tbsp. l.,
• Onion – 2 pcs.

Cooking process:

Washed and prepared beef meat is twisted through a meat grinder. Finely chop the onion. The rice is washed with water, poured with water, salted and boiled until the cereal is ready. Cooled rice is combined with minced meat and finely shredded cabbage and spices. Mix all ingredients thoroughly.
In a separate container, mix ketchup and yogurt until smooth. The formed cabbage rolls are placed in a baking dish, and then the prepared sauce is poured over them. Keep the dish in the oven for half an hour at 180 C temperature.

Chicken cutlets

Ingredients:

• Chicken fillet – 0.5 kg.,
• Zucchini and onion - 1 pc.,
• Chicken egg – 1 pc.,
• Corn starch – 40 g.,
• Spices - to taste
• Breadcrumbs (or flour) – 100 g.

Cooking process:

In order for the food to be both tasty and healthy, before preparing dietary dishes in the oven, you need to take care of the freshness of the meat.
Chicken fillet is washed cold water, cut off all the extra veins and skin from it, twist it through a meat grinder. For diet cutlets minced meat is best homemade. This will ensure that the cutlets will consist of meat, and not fat and skin.
The onion is chopped, the zucchini is chopped using a grater. The meat is mixed with vegetables, starch, egg and spices are added to the ingredients. After mixing the mixture, begin to form the cutlets. Using a spoon or your hands, take a little minced meat from the total mass and roll it into a ball.
Place on a greased baking sheet meat preparations, after dipping each cutlet in breadcrumbs. Serve the dish with a side dish or vegetable sauce.

Diet desserts in the oven

Syrniki

Ingredients:

• Semolina and flour - 1 tbsp each. l.,
• Cottage cheese (low-fat) – 500 g.
• Sugar essence, candied fruits - to taste,
• Chicken egg – 2 pcs.

Cooking process:

IN deep container add cottage cheese, beat eggs into the mixture, add flour, semolina and sugar. At the end they add vanilla sugar and dried fruits. If cheesecakes are supplemented with dried apricots or raisins, then the dried fruits are first poured hot water. At the end of five minutes, squeeze the water out of them with your hands, and then add them to the curd mass. Small pieces are separated from the total mass, cheesecakes are formed and placed on a lined parchment paper baking tray The oven is heated to 180 C and the cheesecakes are baked until golden brown.

Casserole with cottage cheese and berries

Ingredients:

• Low fat cottage cheese – 300 g.
• Honey – 1 tbsp. l.,
• Egg – 1 pc.,
• Assorted berries (strawberries, cherries, raspberries, currants) – 200 g.,
• Vanilla sugar, cinnamon, cloves - to taste.

Cooking process:

The berries are washed several times with running water and dried on paper towels. You can use frozen berries and fruits that are previously defrosted for sweet dietary dishes in the oven.
Beat the egg into a separate bowl, add sugar and spices (optional). Then add cottage cheese and begin to stir the mass with a spoon until homogeneous mass. Grease a baking dish with a piece of butter, pour half of it into it. curd mass, berries are evenly laid on top, and then poured with the remaining cottage cheese. Ready dish served both hot and cold.