If you ask yourself what is causing people to gain weight today, the answer without a doubt is poor nutrition. Undoubtedly, you can lock the kitchen with a barn lock and set the alarm from 18.00, but it is easier to reconsider your diet and introduce a dietary dinner as a rule. The list of low-calorie and low-carbohydrate dishes is updated with new recipes every day, and these are what we will learn to cook today.
Features of dietary evening meals
Recently, the rule of prohibiting eating after 6 pm has been severely criticized by nutritionists, because prolonged fasting negatively affects the health of those losing weight. However, it is still worth considering some restrictions in matters of dietary dinner, so that it is solely beneficial and does not affect weight gain.
- The menu of such a diet should be dominated by proteins that are easily absorbed by the body. You can include in your diet various options for steamed or boiled fish and seafood dishes, as well as low-fat fermented milk products, in particular cottage cheese, yogurt, and kefir.
- Portion size is no less important in the diet. Naturally, you shouldn’t expect miraculous melting of fat if you eat a kilogram of boiled mackerel fillet in one sitting. The ideal portion should fit into a glass, so 250-300 grams will be more than enough.
- And the most important thing. The final meal of the day should be taken no later than two to three hours before bedtime, so that the food has time to be completely digested by the time the body slows down all its processes, including digestive ones.
Armed with a dietary guide, you can now start cooking.
And the first dish that received the attention of the losing weight public was Indian pumpkin stew with peas and curry. It is highly nutritious, has a delicious taste, and most importantly, it is very quickly absorbed.
Ingredients
- Water – 225 ml;
- Pumpkin – 0.8 kg;
- Onion – 1 pc.;
- Garlic cloves – 2 pcs.;
- Chickpeas – 0.3 kg;
- Tomato paste – 1-2 tbsp;
- Rice mixture – 0.3 kg;
- Turmeric – ½ – 1/3 tbsp;
- Curry – ½ – 1/3 tbsp;
- Paprika powder – 1 tsp;
- Sea salt - a pinch;
- Garam masala spice mixture - ½ - 1 tsp;
- Olive oil - 4 tbsp.
Preparation
- The preparation of this dish should be planned in advance, since the rice and chickpeas must first be soaked in water for several hours. After this, we wash the legumes and grains, fill them with fresh water, and boil them until tender.
- Meanwhile, take the onion and garlic and finely chop them, then place them in hot oil in a frying pan and fry. Also add all the spices to them, mix well and leave for another 5 minutes.
- At this time, chop the pumpkin, peeled from skin and seeds, into cubes, pour into a frying pan with onions and spices and fry for 5 minutes.
- Then put the chickpeas in a container, add water, add tomato paste and salt to taste. Then mix everything, reduce the heat to medium and simmer the dish thoroughly under a closed lid for another quarter of an hour.
Chickpea curry can be served hot or cold with rice.
Chicken stew with mushrooms
Many dietary recipes and dishes are based on low-calorie white meat in the company of gifts from the garden. It is difficult to imagine a diet for weight loss without vegetables and chicken breast. And therefore, for dinner, this poultry stew is just right for us, which can be prepared as follows:
- 300 grams of chicken breast must be cut into small cubes (3x3 cm), and then fried until golden brown in a minimum amount of sunflower oil (2 tbsp.).
- While the fillet is frying, you can prepare all other products. Cut fresh champignons (200 g) into medium slices, chop the onion (1/2 head) into half rings, pass 3 cloves of garlic through a garlic press, and grate 1 carrot.
- After this, add the onion, garlic mass and carrots to the chicken, fry a little, and then add the mushrooms and continue heat treatment.
- After 5 minutes, reduce the heat and pour 75 ml of water, 50 ml of soy sauce and 150 ml of cream into the container. Next, under a closed lid, bring the stew until it thickens, which will indicate the readiness of the dish.
The stew can be served as a separate dish, sprinkled with herbs, or with a side dish of boiled unpolished rice.
Salad "Lady"
Without a light salad, evening serving looks very meager, so you can prepare an excellent dietary salad to end the day perfectly.
Ingredients
- Chicken breast – 0.3 kg;
- Fresh cucumbers – 3 pcs.;
- Green peas – ½ jar;
- Low-fat sour cream – 150 g;
- Fresh dill – 1 bunch;
- Sea salt - a pinch;
Preparation
- For the salad you will need boiled meat, so first of all we send the chicken to boil in salted water for 20 minutes.
- Meanwhile, cut the cucumbers into thin slices and finely chop the dill. And after the fillet has boiled and cooled, chop it into cubes.
- After this, pour all the ingredients into a salad bowl, add peas, salt, sour cream and mix.
If mom is on a diet, then the whole family tries to imitate her, and even dad. What should I cook for men for dinner on a dietary basis?
First, you need to figure out what the diet of a losing weight man should be, based on the physiological characteristics of representatives of the opposite sex, because it is already clear that it will be strikingly different from that of a woman:
- Firstly, a man’s diet should be rich in proteins and good carbohydrates, which the body of the stronger half of humanity uses to a greater extent for energy rather than for fat deposits.
- Secondly, you should also give up fried foods, pizzas, pasta and various buns, replacing them with steamed dishes without flour.
- Stewed meat or fish and vegetables are an ideal option for a men's menu, and this is what we will prepare for our spouses.
This dish should be prepared in a cauldron or in a slow cooker. No oil or frying, complete stewing and maximum benefit - this is what we will strive for.
- Take 0.8 kg of beef tenderloin, 200 g of peeled pumpkin, 1 white onion, 1 leek and chop everything into strips. And then put the slices in a cauldron, add 1 glass of water or vegetable broth and simmer under the lid for 15 minutes.
- At this time, prepare the remaining ingredients. 200 g cauliflower and 1 bell pepper chop into strips, and leave the green beans (200 g) as is.
- After 15 minutes, send the remaining products to the cauldron, season everything with salt to taste, also add 2 bay leaves and 1 tsp. paprika. Then add water to the border with vegetables and simmer the stew under the lid over low heat for 1 hour.
Fish should always be present in the diet, especially when it comes to men. Here's how to cook steamed fish cutlets:
- You need to take half a kilogram of any fish fillet and pass it through a meat grinder along with ½ onion. Then add salt and pepper to the resulting minced meat and mix with 1 egg.
- From the resulting mass we form cutlets and cook them in a double boiler until cooked for 20-30 minutes.
- If you don’t have a double boiler at home, you can fry them over low heat without oil in a frying pan with a lid.
The ideal side dish for such a dinner would be asparagus or a protein salad, which can be prepared according to the following recipe.
Protein salad
- To prepare this snack, you need to hard boil 3 eggs.
- We also boil 200 g of chicken fillet in lightly salted water in one container, and 200 g of squid or shrimp in another saucepan.
- Next, chop eggs, meat and seafood into arbitrary pieces, and lightly salted low-fat sour cream (2-3 tbsp) is ideal as a dressing for such a salad.
Children's diet: steam cutlets
It has been said for quite some time that children are the most beautiful flowers of our lives. And the health of our children largely depends on how we feed them. Most dietary recipes for dinner for a child should be steam-cooked.
In addition, we must not forget that dishes for children must undoubtedly be tasty, otherwise it will be simply impossible to feed capricious children.
Let's start children's cooking, perhaps, with the favorite of all children, cutlets. To arouse increased interest in the dish among the children, you can form the minced meat into funny faces, airplanes, clouds and other figures using scrambled eggs or baking molds.
Ingredients
- Turkey fillet – 0.6 kg;
- White bread – 4 slices;
- Onion – 1 pc.;
- Chicken egg – 1-2 pcs.;
- Skim milk – ½ tbsp.;
- Garlic cloves – 2-3 pcs.;
- Dill greens – 1 bunch;
- Salt – 1 tsp. without slide;
- Pepper - to taste.
Preparation
- To prepare minced meat, we will use a meat grinder with a fine-hole attachment. We pass meat, onions, garlic and bread soaked in milk through it.
- Beat the egg into the resulting mass and add finely chopped dill, salt and pepper.
- After mixing the minced meat until smooth, form it into cutlets using molds and place them in a double boiler for 40-50 minutes
As a side dish, you can use any cereal or pasta made from durum wheat that your kids like.
Well, how can you not pamper your tomboys with sweets? This delicate and light dish is made with lightning speed, and it’s so delicious... you’ll lick your fingers. It is prepared like this:
- Beat 2 eggs into a blender bowl and add 250 g of low-fat cottage cheese. Also add granulated sugar (2 tablespoons) to the container and beat everything until smooth.
- After this, add a diced banana or apple to the mixture, pour the dough into a microwave-safe mold and put it in the microwave for 3 minutes.
- The soufflé will rise during cooking, so it is better to take a baking container with high sides.
- When the top layer of our dessert becomes crusty, the delicacy can be served.
This delicious and simple dietary dessert is... a quick fix Both children and adults will like it. It's great for a weight loss diet, so you should definitely include it in your dinner menu.
Ingredients
- Cottage cheese – 200 g;
- Egg white – 1-2 pcs.;
- Barley oatmeal – 3 tbsp. without slide;
- Honey – 1-2 tbsp.
Preparation
- First, let's make the dough. To do this, mix all the ingredients stated in the recipe until smooth.
- After this, we form flat cakes no more than 1 cm thick and place them on a microwave oven dish.
- Bake the cheesecakes for 5 minutes microwave oven. It's best served with sour cream or syrup.
Cocoa
You can talk about the benefits of cocoa for hours. The doors to this drink are open to any home where there is fly, because this particular audience is simply crazy about hot chocolate.
- To brew cocoa according to all the rules, we need 125 ml of water, 125 ml of milk, 2 tsp. granulated sugar and 1.5 tsp. cocoa powder.
- Pour some water into a saucepan and heat it, then add cocoa and sugar into the liquid and mix everything so that there are no lumps.
- Well, then add the remaining water and milk to the chocolate mass, and cook the drink until it boils.
With such a drink, a diet dinner will have its logical conclusion. Getting comfortable in a chair with a cup of mountains
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