How to cook a quick and healthy dinner? Recipes of low -calorie dinners

The article discusses the rules of a useful dinner, quick recipes for low -calorie dishes for dinner and dietetologists' tips.

What should be the right dinner?

A well -known saying calls for dinner to be given to the enemy. Is this true? Nutritionists claim that this statement is fundamentally wrong. Let's figure out what a healthy and healthy dinner should be. In fear of eating extra calories, many prefer to go to bed on an empty stomach.

But do not forget that food is not only calories, but also nutrients, trace elements, vitamins that need us for life, which must be used evenly and in sufficient quantities so that the body can work normally.

An interesting point: Happy, the next day the body will demand more food in order to make up for the lost and here is the danger of overeating.

The physiological processes for which calories are needed do not stop after 18 hours, so you need to have dinner. Nutritionists recommend dinner no later than 3-4 hours before bedtime, and in a couple of hours before going to bed you can make a very easy snack so as not to go to bed completely hungry. Food should be completely absorbed.

Useful dinner in a hurry. Low -calorie recipes

The correct dinner involves consuming products rich in vitamins, protein, fiber, low fat and simple carbohydrates.

Optimal products for dinner:

• low -fat fish
• white chicken
• fresh vegetables
• low % fat cottage cheese
• soft cheese (Adyghe or Mozarela)
• dairy products

Uponnial fruits, natural yogurt, smoothies (freshly prepared cocktails from vegetables and fruits), and lean cottage cheese will be an excellent snack before going to bed.

• Of the vegetables for dinner, it is best to choose seasonal vegetables. All types of cabbage, any salad, broccoli, celery, tomatoes, sweet pepper, zucchini, cucumbers, tsukkini, pumpkin, avocados are good
• Ideal when half of the vegetables for dinner in the form of steamed dishes is baked in the oven or on the grill, and the other part is used raw
• The amount of fat should be as limited as possible, it is best to cook using vegetable oils or do without them at all
• Quickly and easily you can cook omelet with vegetables or cheese, a couple of eggs with fresh vegetables, a piece of boiled chicken breast with stewed vegetables, fast vegetable stew, cottage cheese dessert

Omlet with vegetables

It is more useful to bake the omelet in the oven, but you can cook in a pan.

To prepare one portion, take

• 2 eggs
• 1 tomato
• 1 Lukovka
• bulgarian pepper
• chopped greens

Cut the washed vegetables with cubes, fry slightly in vegetable oil, put out for 10 minutes under the lid, then pour eggs whipped with salt and hold it under a lid for 3-4 minutes. Sprinkle the finished dish.

Curd dessert

The dish can be prepared from

• 150 g of cottage cheese with low % fat
• 1 tablespoons of natural honey
• 100 g of any berries (in winter you can use frozen)

Smoothies are the fastest and most useful dinner.
There are many options for preparing this dish. The main rule is to drink immediately after cooking.

Green smoothie

Compound:

• banana
• avocado
• orange
• bunch of spinach (or parsley, or mint)
• linen juice
• 150 ml of water

Cut everything with cubes, beat with a blender.

Fruit-vegetable

Compound:

• cucumber
• the stalk of celery
• little beets
• 2 -3 apples
• a piece of ginger root (1 cm)

This smoothie is prepared with a juicer.

Citrus

Compound:

• half of any citrus (to taste)
• a dozen strawberry berries
• banana
• kiwi
• limon juice
• 1 teaspoon of flaxseed

Beat fruits in a blender, add crushed seeds.

You can also prepare a milk cocktail from goat milk with a banana and dates for the evening.

Fast casserole from cottage cheese for dinner

Low -calorie casserole is prepared without semolina or flour.

You will need products:

• pauls of low -fat cottage cheese
• 2 eggs
• 1 tbsp. l. sugar or its substitute
• dried fruits (several pieces of dried apricots, a handful of raisins or prunes)
• instead of dried fruits, you can use pieces of any hard fruit

Preparation:

1. Bright the yolks with cottage cheese, combine with dried fruits, mix
2. Beat the proteins with sugar
3. Add proteins to cottage cheese, mix gently
4. Put the shape in a greased vegetable fat
5. Cook in the oven, preheated to 190-200 degrees 25-30 minutes

Also, you can quickly prepare cottage cheese casserole with apples and oatmeal, ground into flour.

Baked low -calorie chicken breast

A great option for a delicious low -calorie dinner is a baked chicken breast.

Preparation:

• salt the chicken breast
• dip the whipped protein
• bake in the oven for 25-30 minutes at a temperature of 180 degrees.

Baked or boiled vegetables are perfect for the side dish: broccoli, pumpkin, carrots, baked apple or fresh vegetable salad.

Light salad recipes for dinner

The best option for this dish is a salad of fresh raw vegetables, if it is used as an addition to the main dish. If it is assumed that the salad will be the main dish for dinner, you can use the following recipes.

Salad protein

You will need:

• 1 boiled egg
• 25 g of soft cheese
• 2 tbsp. l. low -fat cottage cheese or 80 g of natural yogurt
• 50 g of Iceberg salad

Rub the egg, mix all the components, season with soy sauce (0.5 tbsp.

Quail salad

For one portion you will need products:

• 100 g of boiled chicken breast
• 1 fresh cucumber
• 1-2 quail eggs
• 0.5 green apple
• leaves of any salad

Cut the meat and cucumber into strips, eggs and apple with cubes, tear the salad leaves coarsely. Mix all the components, salt, season with a spoon of olive oil.

Warm salad with seafood

Cooking products:

• 300 g of any seafood
• 1 Lukovka
• garlic clove
• the stalk of celery
• 1 sweet pepper

Frightened seafood quickly fry on vegetable fat (3 minutes), add chopped garlic. Fry the onion also slightly. Finely chop celery and pepper. Mix everything, salt, add any spices to taste.

Fast and tasty dinner of vegetables

Vegetable stew is both fast and tasty, and healthy.

You will need:

• a quarter of the head of cabbage
• 1 small eggplant
• 1 onion
• 100 g of Suluguni
• seasonings

Cut the peeled eggplant, pour cold salted water for 10-15 minutes to leave bitterness. Fry the onion in a pan, add finely chopped cabbage to it, then eggplant. Stew over low heat for about 20 minutes. 5 minutes before cooking, add chopped suluguni. The stew can be served as a side dish or as the main dish.

You can prepare another option.

Stew from vegetables with champignons and tofu cheese

You will need:

• 120 g Tofu
• small carrots
• bulb
• 2-3 champignons
• parsley

Cut the ingredients, put out in olive oil mixed with soy sauce (1 tsp)

As a variant of a vegetable dinner, you can cook carrot or cabbage cutlets.

Cabbage cutlets (4 portions)

Products:

• 0.5 kg of colored or white cabbage
• 1 egg
• 2 tbsp. Sleeping
• breadcrumbs

Small cabbage finely, salt, put out in a pan, adding the required amount of water. Add semolina to the finished cabbage, mix thoroughly, cool. Add the egg to the cooled mass, mix. From the finished cabbage minced meat, form small cutlets, roll in crackers. Cook in a double boiler for 15 minutes.

Fast and healthy soup for dinner

The best option for dinner soup - vegetable soup-puree.

You will need:

• a small head of cauliflower
• a small young zucchini
• 2 tomatoes
• 1 Lukovka
• greens (basil, parsley or cilantro)

1. Boil cabbage disassembled into the inflorescences and zucchini cut into cubes (until softening)
2. Fry the chopped onion in olive oil, add chopped tomatoes to it (without skin), put out
3. Pour boiled and stewed vegetables with a blender, sprinkle with chopped herbs in a plate, add a little lemon juice for sharpness

No less useful low -calorie tomato soup with seafood.

To prepare it, take:

• 150 g of a mixture of seafood (or shrimp)
• 350 ml of tomato juice
• 1 tomato
• 1 onion
• 1 sweet pepper
• 2 garlic teeth
• lemon juice (1 tsp)
• basil, coriander, paprika

Preparation:

1. Thawed seafood put it on medium heat.
2. Add crushed onions and garlic to the pan fried in olive oil
3. Then brown in a pan cut tomato and pepper, add to the soup. Salt, pepper
4. When vegetables and seafood are ready, pour tomato juice into the soup, add spices, bring to a boil
5. Smuck over low heat for another 5-7 minutes, pour in lemon juice
6. Sprinkle with greens when serving

Low -calorie stewed fish for dinner

For dinner, it is best to cook low -fat sea fish, rich in protein, vitamins, trace elements and polyunsaturated fatty acids useful for humans.

The easiest recipe for dinner is stew with vegetables.

You will need:

• 500 g fillet hek (you can take a polite)
• 1 carrots
• 1 onion
• 1/2 small cabbage cabbage
• spoon of vegetable oil

In an oil in Kazanka, quickly splashing vegetables (onions, carrots, then cabbage). Add strips of fish fillet, pour water or vegetable broth, simmer for 30 minutes over low heat.

You can also cook ice fish with the addition of mushrooms of champignons.

Put onions, carrots in a saucepan for 20 minutes, put pieces of fish sprinkled with salt on a vegetable pillow, lay out fried mushrooms on top and simmer under the lid for 30 minutes until cooked.

Very useful Macro -fish: It contains very little fat, but rich in proteins, is absorbed very quickly. This fish can be cooked in a steamer on a vegetable pillow (carrots, onions, zucchini). Cooking time is 20 minutes.

What products cannot be eaten for dinner?

All nutritionists unanimously claim that the correct dinner excludes the use of simple carbohydrates, starch, products with high fat content, pickles, smoked meats.

In the evening, the performance of the digestive system is significantly reduced, the digestive organs function more slowly, so the load on them should be minimal.

• Carbohydrate -containing foods - bread, sweet fruits, pasta, sugar, baking - this should be completely excluded
• Complex carbohydrates in the form of cereals and potato dishes are also not recommended.
• Fried dishes, especially fried meat, are difficult to digest and absorbed in the evening, so they need to be abandoned
• The combination of meat-muk is extremely undesirable-dumplings, dumplings, whites, pies
• In the evening diet, products that cause fermentation processes: legumes, black bread, cabbage, milk should be limited
• All delicacies, smoking, lard, nuts, fatty sauces, butter, sweet drinks, any semi -finished products are excluded

Tips: Fast and useful dinner

The main rules of a rational dinner:

1. Never go to bed hungry, this will not bring benefits, only harm
2. Have dinner no later than 3 hours before bedtime
3. Dinner is preferable to combined: proteins with complex carbohydrates in the form of vegetables
4. Always have seasonal fresh vegetables or frozen in the kitchen, as well as cottage cheese, fish and lean meat. Even if you are limited in time, from these products you can quickly prepare a light and healthy dish for dinner

The nutritionist Natalya Samoilenko advises: “If the level of glucose in the blood fell and I really want sweets, put aside chocolate and bananas. It is better to drink a cup of herbal tea with honey or eat a light cottage cheese dessert with berries. ”

The dietitian Yekaterina Belova shares a useful advice: “It happens that I have to have dinner at the restaurant, I always opt for vegetable dishes, I certainly eat them without bread. If alcohol is offered and there is no way to refuse, then I choose dry wine. And in strong alcohol, please add ice cubes and then constantly add them to the glass. "

Video: Correct dinner