What can be cooked in the oven diet delicious. Light diet dinner: recipes

As practice shows, it is baking that can be considered the best way to prepare all kinds of dietary dishes. Even from the most boring foods like tasteless zucchini, fat-free cottage cheese or the notorious chicken breast, you can cook tender, juicy, delicious dishes without using a single gram of oil. When baking, products retain their taste properties much better than when cooked, and dishes are much less high-calorie than when fried with fat. Therefore, if you are still not too friendly with the oven, it's time to fix it.

Chicken breast with vegetables and mushrooms in the oven

Ingredients:

• Chicken fillet - 1 kg
• Carrot - 1 pc.
• Green beans - 200 g
• Onion - 1-2 pcs.
• Eggplant - 1-2 pcs.
• Champignons - 300 g
• Salt, spices to taste

Eggplant cut into large cubes and pour salted water for 30-40 minutes to remove bitterness, then drain the water. Put the eggplants, chopped onion rings, peeled champignons, thinly sliced ​​carrots and fillet, also cut into small pieces, in a baking dish. Salt, add spices, mix, cover with a lid (or foil, if the dish is without a lid) and put in an oven preheated to 190 ° for 30-40 minutes. As you can see, incredibly simple, but so delicious!

KBJU per 100 g:

• Proteins - 16.9 g
• Fats - 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.
• Onion - 1 pc.
• Oat flakes - 100 g
• Cheese 20% - 100 g
• Salt, spices to taste

Wash the zucchini, cut in half lengthwise and carefully clean the core from each half, leaving "boats" 5-8 mm thick. Clean the meat from the films and chop in a meat grinder, add finely chopped onion, egg, oatmeal, spices, salt and chopped squash pulp to it. Mix the minced meat well and stuff the "boats" with it. Send the zucchini to 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 in order to absorb excess liquid and make the filling dense - then it will not fall apart when ready. If you don’t like oatmeal, you can replace it with semolina or corn grits, fiber, buckwheat or barley flakes.

KBJU per 100 g:

• Proteins - 3.6 g
• Fats - 2.4 g
• Carbohydrates - 6.4 g
• Calorie content - 61.5 kcal

Pollock in the oven: a diet recipe

Ingredients:

• Pollock (carcasses without a head) - 1 kg
• Onion - 3 pcs.
• Lemon - ½ pc.
• Salt, spices to taste

Defrost fish, wash. Cut the onion into rings, lemon into thin slices. Inside each carcass, put 2-3 lemon slices and a few onion rings. Top the fish well with salt and spices. Black pepper, marjoram, rosemary, dried dill are best suited. Wrap each carcass tightly in foil and leave for 20-30 minutes, and then remove for another 20-30 minutes in preheated to 180 ° C. According to this recipe, you can cook any fish, including river fish - lemon and onion eliminate the characteristic smell and make the taste more delicate.

KBJU per 100 g:

• Proteins - 20.3 g
• Fats - 1.1 g
• Carbohydrates - 2.9 g
• Calorie content - 101.5 kcal

Diet cod cutlets in the oven

Ingredients:

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

Defrost the fillet and grind in a meat grinder. Add finely chopped onion, egg, salt and spices, oatmeal. Leave for 20-30 minutes for 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
• Fats - 2.4 g
• Carbohydrates - 11.2 g
• Calorie content - 125.1 kcal

Banana cheesecakes with raisins in the oven

Ingredients:

• Curd 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, cheesecakes can be unsweetened. If you like it sweeter, add some sweetener. Protein is best taken with vanilla or ice cream flavor, but chocolate and coconut are also good.

Mix cottage cheese, flour, bananas and protein in a blender. Add raisins to the resulting mixture, mix. 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

Throw the cherry in a colander for an hour and a half to drain the excess juice. Then arrange the berries in portion molds. Beat the eggs with a mixer with milk and flour, add a sweetener. The dough may seem too liquid, but you don't need to add more flour - it will set just fine, like pancakes, it just needs more time.

To eliminate the characteristic "omelette" smell, some cooks advise using more yolks than proteins, but this option turns out to be greasy. If fats do not scare you, feel free to take the advice of reputable chefs - clafoutis will not only smell good, but its consistency will turn out even more tender. Just do not forget in this case to adjust the KBJU of the recipe. If you want a more dietary option, just add more cinnamon, vanilla or nutmeg to the dough.

Pour the dough over the cherries in molds and send them to the oven preheated to 180 ° C and bake for about an hour. Readiness can be checked with a knife, carefully sticking 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
• Fats - 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 a young potato - after cooking it will turn out to be more firm and crispy. Clean the tubers and cut into strips. Beat the egg, adding salt and spices. Red pepper and dry garlic are best suited. Pour the beaten egg over the potatoes and mix, leave for 5-7 minutes. Line a baking sheet with foil and arrange the potatoes in a single layer. Bake at 190°C until potatoes are golden brown.

KBJU per 100 g:

• Proteins - 4.8 g
• Fats - 2.1 g
• Carbohydrates - 24.3 g
• Calorie content - 135.6 kcal

Style Outcome

Keep in mind that ovens “behave” differently, so it’s not always worth sticking to the time and temperature specified in the recipe. Consider the features of your oven and, if possible, try to monitor the dish during the baking process.

Giving dinner to an enemy to lose weight is not a good idea. In the evening, the body must be pleased with tasty, healthy, but not too heavy food. Today we offer to discuss recipes for a light diet dinner.

Gourmet's Delight

The easiest and fastest recipe for dinner is easy. Large grapes (green or dark) cut into slices. In the meantime, chop ½ bunch of arugula, cut avocado, 100 g of cheese and mix them. Dress the salad with a sauce of 60 ml of olive oil, 1 tsp. lemon juice. Sprinkle the salad with sesame seeds. Delicious, original and easy dinner is ready.

cabbage lightness

What can you eat for dinner with a diet, except for salad? cauliflower is a perfectly acceptable alternative. Boil 600 g of cabbage inflorescences in salt water and put them in a heat-resistant form, greased with oil. Beat with a whisk 2 eggs with 100 ml of milk, 80 g of grated cheese and a clove of garlic. Salt and pepper the mixture to taste, pour it over the cabbage and put it in the microwave at full power for 10 minutes. Organically complement the casserole with fresh herbs.

Cutlets in Bordeaux

Vegetable cutlets are a great dinner for a diet. The recipe for beet cutlets confirms this. Saute an onion with 2 cloves of garlic in oil, put 3 boiled grated beets to them. Add greens to taste, sprinkle with 3 tbsp. l. semolina, mix and wait 10-15 minutes for it to get wet. Then we form cutlets, roll them in semolina and simmer under the lid for 6 minutes on each side. Beet cutlets for dinner - tasty and healthy. For piquancy, you can add raisins or other dried fruits to such cutlets.

enchanting peppers

A great option for a dinner on a diet is stuffed peppers. Boil 80 g of brown rice and mix with finely chopped tomato, carrot, parsley and 7 pitted olives. We fill 4 sweet peppers with minced meat, place them in a deep baking dish and fill with water to the middle. Cook peppers in the oven for 45 minutes at 200 ° C, covered with foil. This dinner will definitely satisfy your hunger until the morning!

Turkey transformation

Turkey meatballs will successfully fit into the dinner menu with a diet. Fry chopped onion, garlic and 3 stalks of celery in oil. Grate the medium zucchini and squeeze out the liquid. We pass 600 g of turkey fillet through a meat grinder, combine with the rest of the ingredients, 3 tbsp. l. oatmeal, put salt and spices to taste. Grate 1 medium carrot, finely chop 1 onion, fry. We make meatballs from minced meat and simmer in water with frying under the lid for 30 minutes. Serve them with white yogurt or tomato sauce - they are good in any form.

With sea views

Diet pancakes - a good recipe for a light dinner from simple products. Mash 2 bananas with a fork and pour 250 ml of boiling water. Pour 150 g of ground oatmeal, 100 g of semolina, 1 tsp. cinnamon and ½ tsp. baking powder. We add 2 tbsp. l. vegetable oil, honey to taste and beat the liquid dough with a mixer. Fry the pancakes in a hot pan until golden brown. Drizzle them with maple syrup or honey and dinner is guaranteed.

Fruit in weightlessness

Love cottage cheese? Then prepare a tender fruit casserole. Beat with a mixer 250 g of low-fat cottage cheese with 2 proteins and 2 tbsp. l. powdered sugar. Dice pineapple, orange and mango. You can take any fruits and berries that are on hand, raisins or other dried fruits. We mix them with the curd mass, put them in a heat-resistant form and put them in an oven preheated to 180 ° C for 20 minutes. Such a delicacy for dinner will definitely appeal to you and your loved ones.

sweet colors

A thick fermented milk smoothie will be a tasty and healthy end to the day. Peel and cut into slices an apple, a banana and 3 kiwis. We beat an apple and a banana in a blender with 50 ml of kefir, kiwi, 120 ml of yogurt, ½ bunch of spinach and 1 tsp. honey. Carefully pour the mixture into a tall glass. This smoothie will please the eye and charge the body with vitamins.

Look for more light dinner recipes with photos from our readers on the Eat at Home! website. We look forward to your own dishes for a delicious and healthy dinner that helps you get in shape quickly. It is also very easy to prepare a delicious and light dinner with Eat at Home frozen vegetable and fruit mixes. Stews, baked vegetables, soups, vegetable casseroles, as well as light and tasty desserts with berries and fruits: cook deliciously!

Most of those who, as a result of hard work, have achieved success in losing weight and returned attractiveness and harmony to their figure, think about the question of how to maintain the achieved result. It's no secret that healthy and dietary nutrition is the best way to keep weight off.

Today our attention will be focused on low-calorie recipes for every day. You can make sure that you can stay in shape without even denying yourself the pleasure of a delicious meal. You can be sure that diet meals will appeal to your entire family. A variety of recipes allows you not to waste time on competent menu preparation. Preparing most dishes will not take much time and will not require you to have any special skills. The main thing - always remember that healthy and properly cooked food is the key not only to harmony, but also to health.

Recipes for every day: for breakfast

The key is usually a healthy breakfast. According to experts, morning meals should include slow carbohydrates. They provide the human body with energy for a long time.

Oatmeal for the Perfect Morning

To prepare this most valuable dish, we need:

• oatmeal - 50 g;
• milk - 2/3 cup;
• water - 2/3 cup;
• low-fat yogurt - 2 tablespoons;
• honey - 1 one tablespoon;
• salt.

First you need to mix water and milk. This should be done in a saucepan. Then add a small pinch of salt and bring the Porridge to a boil and leave to simmer for 10-20 minutes. Stir occasionally. Please note that large and coarse flakes are cooked longer than small ones, but they are richer in fiber. Porridge is laid out on plates and served with honey and yogurt.

Also, oatmeal goes well with bananas, any berries and apples. You can always add them to your meal if you like.

Appetizing Greek omelet

If you use our recipes for every day, diet food will quickly become an integral part of your life. Eating this affordable egg dish for breakfast will provide your body with not only slow carbohydrates and proteins, but also important vitamins and minerals. For cooking we need:

• chicken eggs - 2 pcs.;
• small tomatoes dried in the sun - 2 pcs.;
• olive oil - 1 teaspoon;
• feta cheese or cheese - 25 g;
• a slice of grain bread.

Heat a teaspoon of olive oil in a skillet. Beat eggs in any container with a whisk. Cheese should be cut into cubes, tomatoes - into small pieces. Pour the beaten eggs into the pan, lifting the edges slightly. Fry the omelet until the middle is almost ready. Put cheese and tomatoes on half of the semi-finished dish. Cover the filling with the other half. Transfer the finished omelet to a plate. Serve with a slice of bread.

All nutritionists unanimously argue that people who are prone to excess weight should not sit on. You just need to switch to diet food. Recipes for every day, proposed by us, will help you with this. Such food should become a way of life for a person. In this case, the figure will not suffer from constant fluctuations in weight, and the cardiovascular and digestive systems will also remain healthy. We continue to get acquainted with the low-calorie menu. It is noteworthy that it can be varied and very tasty.

What to cook for lunch?

Lazy dumplings with cottage cheese

To make lazy dumplings, we need the following ingredients:

• low-fat cottage cheese - 250 g;
• one egg;
• two tablespoons of flour;
• low-calorie yogurt;
• dill and parsley.

Low-fat cottage cheese should be mixed with the protein of one egg, flour and finely chopped dill and parsley. On a cutting board sprinkled with flour, lay out the resulting mass and roll out the flagella. Each of them should be about 2 cm in diameter. Cut the bundles into pieces 4 cm long. Pour water into a container and bring to a boil. Cook lazy dumplings for 5 minutes. Take them out after they float. The dish can be served with natural yoghurt.

Light soup with rice and cauliflower

Let's continue with the diet. Recipes for every day necessarily include the preparation of hot dishes. For this low calorie soup you will need:

• cauliflower - 100 g of inflorescences;
• white rice - one tablespoon;
• potatoes - 2 pieces;
• onions - ½ pieces;
• carrot;
• dill and parsley.

Boil rice in boiling water for 15 minutes. Add diced potatoes, finely chopped onion and grated carrots. Now you should add small cauliflower inflorescences to the soup. Then leave the dish to cook for another 5 minutes. It is recommended to serve the soup with finely chopped dill and parsley.

Steamed fish cakes

Recipes with photos can be found today in many culinary magazines, as well as on various portals. To prepare the following dish, you need the following products:

• fish fillet - 0.5 kg;
• crushed crackers - 3 tbsp. spoons;
• milk or water - 125 ml;
• onions - ½ pcs.;
• egg - 1 pc.;
• nutmeg.

Grind fish fillet and onion in a blender or pass through a meat grinder. Add milk or water, egg and chopped nutmeg to the mixture. Add salt and pepper to taste.

Stir the mince thoroughly. Wet hands with cold water and form oblong patties. You can stew the dish in a double boiler or in a pan in a small amount of water. Cooking time - 15 minutes.

We continue to consider popular dietary dishes. Recipes for every day with photos, suitable for a healthy lunch, will help hostesses replenish their cookbook.

Oriental noodle snack

To prepare this delicious appetizer, we need:

• rice noodles - 200 g;
• cherry tomatoes - 12 pcs.;
• fish sauce - 1 tablespoon;
• juice of one lime;
• sugar - 1 teaspoon;
• chili pepper - 1 pc.;
• grapefruit - 2 pcs.;
• cucumber - ½ pc.;
• carrots - 2 pcs.;
• green onion feathers - 3 pcs.;
• shrimp - 400 g;
• cilantro and mint greens - 2 tbsp. spoons.

Boil the noodles in plenty of water for 7-10 minutes. Rinse it under running cold running water. Put the noodles on a plate. Add tomatoes, fish sauce, sugar, lime juice to it. Now it's time for the chili peppers. Cut off the stalk of the vegetable and clean it from the seeds. Cut the pepper into cubes and add to the mixture. Peel the grapefruit and add the pulp to the salad. Cut the carrots into strips, and green onion feathers into thin rings. At the end, add shrimp, finely chopped mint and cilantro to the appetizer. Thoroughly mix all the ingredients and serve.

Your family will love this appetizer and diversify your diet. Recipes for every day should not be too simple and boring.

diet soup

To cook a delicious soup, we need the following ingredients:

• olive oil - 3 tablespoons;
• onions - 2 heads;
• curry powder - 2 teaspoons;
• apple - 1 pc.;
• lime juice;
• garlic - 3 cloves;
• a small ginger root;
• sweet potatoes - 800 g;
• vegetable broth - 1.5 liters;
• red lentils - 100 g;
• milk - 300 ml;
• coriander.

Soup made from these products is used as a source of protein, fiber and antioxidants, even in a vegetarian diet. Let's continue to consider The best recipes will help diversify a boring menu.

In the pre-boiled vegetable broth, add the diced sweet potatoes and lentils. We cook for about 20 minutes. Add chopped green apple. Pour milk into the broth. Bring the soup to a boil again. At this time, fry the onion in olive oil until golden brown. Add garlic to it. We rub the ginger root on a fine grater and add it to the soup along with the frying. At the very end, the juice of one lime is added to the dish. It is recommended to puree the soup with a hand blender. Serve with finely chopped coriander leaves.

Diet dinner

In order for dietary nutrition (we are now considering recipes for every day) to be correct, you should follow the recommendations of experts. Vegetables, lean poultry and fish are ideal for an excellent low-calorie dinner.

Sea bass in the oven

In order to surprise and delight your household during the evening meal, you should cook sea bass with fennel. This wonderful dish is rich in protein, vitamin C, iron.

For cooking you will need:

• sea ​​bass - about 300 g;
• fennel seeds - 1 teaspoon;
• cumin seeds - 1 teaspoon;
• mustard seeds - 1 teaspoon;
• turmeric - half a teaspoon;
• fennel - one head;
• lemon - 1 pc.;
• olive oil;
• coriander greens.

The perch will be baked in the oven at 220°C. Chili peppers must be cut into small cubes. Mix it with cumin, fennel, turmeric and mustard. Grease a small piece of foil with olive oil. We spread 1/3 of the spice mixture on it. Rub the rest of the spices on the fish and put it on the foil. Place a sliced ​​lemon on top of the perch. Wrap the fish in foil and seal the edges. Put the workpiece on a baking sheet. The total baking time is 15 minutes. Serve the fish with coriander greens.

As you can see, diet food for every day is not a problem. Cooking delicious dishes does not take much time, but very soon it will bear fruit.

A slender body, lightness, grace, beauty, excellent health - isn't this what each of us dreams of? It is difficult to achieve everything at once, but you can achieve some success with the help of dietary dishes that form the basis of dietary nutrition. At the words “diet dishes”, for some reason, plates with unsightly-looking food, insipid, but, as we all understand, very useful, immediately appear before our eyes. Most of us have these associations. However, diet meals can be not only healthy, but also appetizing, beautiful, and tasty. Learning how to cook such dishes is a completely doable task.

the site "Culinary Eden" will be happy to tell you how to cook delicious and simple diet meals. We offer several recipes that you can take as a basis for the first time, and then, having got the taste, come up with your own, because this is an exciting activity that gives positive emotions, and in the end - an excellent result. By the way, if you want to speed up the process of losing weight - do not salt your dishes!

Perhaps the most difficult thing in every diet is to strictly adhere to the diet. Therefore, you can afford to have a bite to eat sometimes. It can be, for example, a salad. Every salad you eat is a step towards health and beauty. By the way, salads can act not only as a snack, but also as an independent dish - say, meat salads with vegetables. Eat them without bread and garnish. Delicious and healthy at the same time.

Salad "Grace"

Ingredients:
½ celery root
1 apple
1 red bell pepper,
1 green bell pepper,
40 g sour cream
ground black pepper.

Cooking:
Cut the celery root and sweet green pepper into strips, sweet red pepper into rings, apple into slices. Mix everything and season with sour cream with black pepper, add salt to taste.

Warm Macedonian salad

Ingredients:
25 g green beans,
1 carrot
2 small onions
1 sweet pepper.
1 tomato or cucumber
vegetable oil, ground black pepper.

Cooking:
Boil sliced ​​carrots, small heads of onions and finely chopped green beans in salted water and drain. Peel the roasted peppers, chop and mix with boiled vegetables. Salt, pepper, season with vegetable oil, mix and garnish with slices of tomato or cucumber.

Salad "Egyptian"

Ingredients:
2-3 tomatoes
1 onion
60 g pistachios,
red ground pepper.

Cooking:
Peel the tomatoes, remove the seeds, finely chop the flesh and mix with chopped onions, crushed pistachios, salt and pepper. Let the mixture stand for 10 minutes.

Salad with chicken and celery

Ingredients:
150 g boiled chicken fillet,
150 g celery
50 g cheese
150 g sour cream
100 g tomatoes.

Cooking:
Cut the chicken fillet and celery into thin strips, grate the cheese. Combine all the ingredients, season with sour cream and salt. Garnish with tomato slices.

Vitamin salad with squid

Ingredients:
250 g squid fillet,
1 apple
100 g of white cabbage,
1 carrot
sour cream.

Cooking:
Boil the squid fillet in salted water until tender and refrigerate. Cut fresh apple, cabbage, carrot and squid fillet into thin strips and season the finished dish with sour cream.

Salad "Health"

Ingredients:
200 g boiled beef liver,
3 cucumbers
1 carrot
1 onion
lemon juice,
vegetable oil.

Cooking:
Pass the liver through a meat grinder. Cut the onion into half rings and marinate with lemon juice and salt. Cucumbers and boiled carrots cut into slices. Combine with liver and pickled onions. Season the finished salad with vegetable oil.

Discussing diet food, not to mention the soups, which are prepared quickly and easily and are ideal as a lunch.

Carrot soup with semolina

Ingredients:
3 carrots
1 celery root
1 onion
1 tbsp semolina,
1 tbsp vegetable oil,
½ stack low fat sour cream.

Cooking:
Cut carrots, celery and onions into cubes, simmer until soft, adding ½ stack. water and vegetable oil. Pour in hot water and add semolina, previously dried in a pan until golden brown. Cook the soup for another 5-7 minutes over low heat and season with sour cream.

Ingredients:
1 kg bean pods,
½ stack tomato paste,
1 onion
1 bunch dill,
1 sprig of cilantro
1 sprig of basil
2 tbsp vegetable oil,
ground chili pepper.

Cooking:
Free the beans from coarse fibers, wash, cut and pour hot water. Chop the onion, heat slightly in vegetable oil, add tomato paste and stew a little. Add this mass to the beans and cook until tender, salt, season with chili pepper and serve, sprinkled thickly with chopped herbs.

Mushroom soup with zucchini

Ingredients:
500 g chanterelles,
500 g zucchini,
1 carrot
1 onion
2 tbsp vegetable oil,
greens, sour cream.

Cooking:
Finely chop the mushrooms and stew them in their own juice in a pan with a little oil. Then add the chopped onions and carrots to the mushrooms and simmer until tender. Grind vegetables and mushrooms in a blender and put this mass into boiling water along with diced zucchini. Cook over low heat until cooked with herbs tied in bunches. Serve with sour cream.

The main thing in any diet - a variety of dishes. Cereals are the main components of a proper diet. Eating only cabbage is not much healthier than eating only hamburgers. It is necessary to use a nutrition scheme called the "Food Pyramid". Focus on the widest part of the triangle - whole grains. And add a variety of legumes, vegetables, and fruits.

Buckwheat porridge with vegetables

Ingredients:
6 tbsp buckwheat,
350-400 ml of water,
½ zucchini
1 small celery or parsley root
1 carrot
1 onion
1 sweet pepper
1 garlic clove
vegetable oil,
greenery.

Cooking:
Pour the washed group into a pot of boiling water and cook, stirring, until the grits absorb water. Then cover with a lid and then simmer for 15 minutes over low heat. Zucchini, celery, carrots and onions cut into cubes, fry in vegetable oil and stew. 5 minutes before readiness, add pieces of sweet pepper, and then chopped garlic. Put the finished porridge on a plate, add the prepared dressing and sprinkle with finely chopped herbs.

Millet porridge with pumpkin

Ingredients:
6 tbsp millet groats,
350 ml of water
300 g chopped pumpkin
40 g butter.

Cooking:
Pour the washed cereal into a pot of boiling water and cook, stirring, until the cereal absorbs the water. Leave the porridge to rest for 15 minutes. Cook the pumpkin over low heat with a slight boil, adding a little water. Combine the finished porridge with boiled pumpkin, season with oil, put in a preheated oven and leave in it until cooked.

Oatmeal with raisins and walnuts

Ingredients:
1 stack whole grains of oats,
3 stack. water,
½ stack raisins,
1 handful of walnuts,
1 tbsp honey,
1 tbsp butter.

Cooking:
Soak the grain overnight, drain the water, cover with hot water, bring to a boil and drain again. Add more boiling water so that the water is 2 cm above the porridge, and cook for 15 minutes. Rinse the raisins, pour boiling water over them and leave to swell. Drain the water, put the raisins on a paper towel. Scald walnuts with boiling water, then calcine in a pan, chop. Add raisins to the porridge and put in the oven for a short time to completely absorb the water. In the finished porridge, add honey, butter and sprinkle with nut crumbs.

There are many delicious things in the world. Often they are also useful. This can be said with full confidence about vegetables. from vegetables amaze with exquisite taste and ease of assimilation.

Baked eggplant

Ingredients:
500 g eggplant,
4 garlic cloves,
ground cumin,
a few black and green olives,
2 tbsp vegetable oil.

Cooking:
Bake the eggplant in the oven for 30 minutes. Take them out, peel them, crush them with garlic and cumin, salt a little, put them in a salad bowl, pour over with vegetable oil and garnish with olives.

Potatoes with vegetables in a pot

Ingredients:
150 g potatoes
1 carrot,
1 celery or parsley root
1 bulb.
2 cloves of garlic
20 g vegetable oil.
bay leaf, coriander.

Cooking:
Cut potatoes into cubes. Cut carrots, celery root or parsley into small slices, onion into half rings. Lay the vegetables in a ceramic pot in layers: a layer of onions, then a layer of potatoes, then carrots and celery or parsley. Repeat everything in the same order and sprinkle the dish with chopped garlic and coriander, pour 2 tbsp. water, add bay leaf, vegetable oil and tightly close the lid. Place the pot in the preheated oven for 30 minutes.

Potatoes with green beans

Ingredients:
300 g potatoes
300 g fresh or frozen green beans
3 art. tablespoons of vegetable oil
1 bunch cilantro
1 pinch ground chili pepper.
1 pinch of coriander.

Cooking:
Peel potatoes and cut lengthwise into 4 pieces. Wash the beans and cut into small pieces. Heat the chili and coriander in oil. Then put the potatoes and beans in an oven-proof ceramic dish. Salt, add warmed spices, a little water, cover with a lid and simmer for 1 hour. Sprinkle the finished dish with chopped herbs.

Vegetable cabbage rolls

Ingredients:
cabbage leaves,
½ stack rice,
1 onion
2 carrots
2 tomatoes
1 garlic clove
greenery,
vegetable oil,
sour cream (low fat).

Cooking:
Boil rice for 15-20 minutes, rinse well, mix with finely chopped onions, tomatoes, carrots and simmer for 10 minutes with a little vegetable oil. For each cabbage leaf, put 1 tbsp. toppings, wrap and place in a saucepan, cover with water and cook for 15 minutes. Serve with sour cream, sprinkled with herbs and grated garlic.

Potato and carrot cutlets

Ingredients:
250 g potatoes
1 carrot
1 tbsp flour,
ground crackers,
vegetable oil,
dill or parsley.

Cooking:
Boil peeled potatoes and carrots in salted water until tender and drain. Wipe hot vegetables through a sieve, pass through a meat grinder or mash. Cool, add flour and mix well. Form cutlets from the resulting mass, roll in breadcrumbs and fry on both sides in a well-heated pan with vegetable oil. When serving, sprinkle with chopped herbs.

If you feel hungry, include meat diet dishes in the menu. The protein is broken down for a long time, and for some time you will not experience the pangs of hunger. But be sure to add raw vegetables and herbs to the meat - this will help digest food and remove excess cholesterol from the blood. Replace meat dishes with fish more often. They are no less satisfying and more useful.

Chicken at home

Ingredients:
1 chicken
2 carrots
1 onion
2-3 tomatoes
4 garlic cloves,
2 tbsp vegetable oil,
dill or parsley.

Cooking:
Cut the chicken into pieces and fry until golden brown. Cut carrots, onions, tomatoes and put together with chicken in a thick-walled dish. Pour hot water so that it barely covers the chicken, and simmer over low heat under the lid until tender (about 50 minutes). 5 minutes before the end of the stew, sprinkle the dish with finely chopped garlic, and when serving, with herbs.

baked fish

Ingredients:
1 kg of large fish,
50 g vegetable oil,
lemon juice, pepper.

Cooking:
Grate the cleaned fish inside and out with pepper, sprinkle with lemon juice and brush the outside well with oil. Place on a baking sheet or skillet. Pour 2-3 tbsp. water and put in an oven preheated to 180ºС. When the fish is browned, reduce the heat and bake until done, basting a few times with the cooking juices.

For the sweet tooth, you can cook healthy sweets.

Nut candies

Ingredients:
20 walnuts,
100 g dried apricots,
100 g seedless raisins,
100 g dried prunes,
100 g dried apples
zest of 1 lemon,
honey - to taste.

Cooking:
Peel the walnuts from the shell and bake in the oven for brittleness and flavor. Then grind in a mortar or coffee grinder. Wash and soak dried fruits, then squeeze and grind in a meat grinder along with lemon zest, add honey and mix thoroughly. With a moistened hand, roll into balls the size of a round candy and roll in chopped nuts.

Aren't such dietary dishes able to diversify your diet and make it brighter and more interesting? Cook with pleasure and live with taste!

Bon appetit and new culinary discoveries!

Larisa Shuftaykina

Among the methods of heat treatment of food that are acceptable during body shaping, as well as its maintenance, baking is far from the last place. The main requirement for it is the absence of additional animal fats. If a couple of spoons of sour cream or a little grated cheese is not forbidden, then butter or mayonnaise in large quantities has no right to exist.

The article contains simple and tasty diet recipes in the oven, based on both the meat and fish groups, and the vegetable group. In their image and likeness, you can already create your own dishes, having understood the very essence of compiling such algorithms.

Diet recipes in the oven: dishes based on meat, poultry and fish

Poultry is the most low-calorie meat option, suitable for any food system, except for a vegetarian one. And of all the existing poultry, the chicken is the most popular. Breast is usually chosen as it has the least amount of fat and is also the main source of white meat. A little less often, shins go into dishes.

A classic diet recipe for chicken breast in the oven can be considered banal baking it with herbs in foil. To do this, simply deprive the meat of skin and bones, rub with salt and seasonings to taste, let it lie down for an hour and a half. Then wrap in foil, add a little cold water there, send the dish to the oven for 45-50 minutes. The garnish here is usually fresh or steamed vegetables.

And for those who want something more exotic, the following diet recipe from chicken breast in the oven is suitable: the fillet removed from the bones is cut across into thin layers, beaten off and salted. Bell peppers, fresh tomatoes and carrots are chopped, combined with grated garlic, green onions and a little parmesan. This mixture is laid out on one end of the meat plate, after which the chicken is rolled up and placed in a glass form. Cold water is also poured there in a small amount. The form is tightened with foil and put into the oven for an hour.

No less popular are the schemes for preparing fish dishes. For example, rainbow trout is very good during weight loss. It contains a sufficient amount of protein and polyunsaturated fats, at the same time, it does not have many calories. In addition, this fish goes well with many vegetables. For example, let's give the following diet recipe in the oven: put a couple of steaks in a ceramic pot, flavor with the juice of one lemon and salt. Cover them with cherry tomatoes cut in half, onion rings and frozen green beans. The pot is covered with a lid and placed in the oven. It takes no more than 45 minutes to bake.

A dish based on lean veal can be a wonderful lunch. The sweetness from apples gives it a zest. To do this, the meat is cleaned of films and fat, cut into medium-sized pieces, salted and placed in a glass mold. It is also worth pouring water into it so that it half covers the bottom layer of meat. A couple of large green apples, peeled and chopped, are distributed on top. Between them place 100 g of steamed and chopped prunes. A handful of walnuts must be washed and dried in a pan, then added to the mixture. Bake at 180 degrees, after tightening the form with foil. In time, it will take about 1.5 hours.

Diet recipes in the oven: vegetable-based dishes

Variants of dishes from the vegetable group of foods usually serve as snacks or additions to cereals, pasta, meat or fish dishes. They also make a wonderful independent dinner, quite satisfying and at the same time easily digestible. The central place here is usually occupied by zucchini, tomatoes, peppers, cabbage of any kind and pumpkin. It is these vegetables that are most preferred on the menu of those who wish to maintain a slim figure.

Here is a simple diet recipe for zucchini in the oven, which can be a way out of a situation where there is no extra time for long and complex culinary masterpieces. The vegetable is peeled and seeds are cut into slices a centimeter thick, laid out on a baking sheet. A slightly thinner circle of tomato is placed on each “island” of zucchini, and a mixture of greens, grated garlic and low-fat refractory cheese is placed on top. Bake for 35 minutes with forced convection.

Another interesting diet recipe for zucchini in the oven is pancakes, where the components can be varied at your discretion. The base for them is as follows: a couple of chicken eggs, from which it is better to take only proteins, one large zucchini, whose pulp is passed through the fine side of the grater, 1/2 tsp. salt, 100 g low-fat sour cream. You can add more grated carrots, herbs and any seasonings to taste. If the mixture is not dense enough, it is allowed to add a little flour. Fashion pancakes, put them on parchment, put in a hot oven for 25 minutes.

Having tried once an exotic combination of pumpkin and rice for many, it will not be possible to forget it. To prepare it, it is necessary to boil a little long-grain rice, since it does not boil soft like round-grain rice intended for cereals. Remove the pulp and seeds from the pumpkin, and grind the pulp itself by mixing it with 100 g of steamed prunes. Do the same with three sweet and sour apples.

Rinse a handful of almonds, dry in a pan and chop. It is permissible to replace it with walnuts. Steam a handful of white raisins with boiling water. Mix all the ingredients, supplementing them with cinnamon and a couple of tablespoons of natural yogurt. After that, this mixture is required to fill the halves of the gutted pumpkin. Bake the dish for about half an hour.