How to cook a quick and useful dinner? Recipes for low-calorie dinners

The article discusses the rules of a useful dinner, quick recipes for low-calorie meals for dinner and dieticians' advice.

What should be the right dinner?

A well-known saying calls for dinner always to give to the enemy. Is this true? Nutritionists say that this statement is fundamentally wrong. Let's see what a healthy and useful dinner should be. In fear of eating excess calories, many prefer to go to sleep on an empty stomach.

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

Interesting point: after being hungry, the next day the body will require more food to make up for lost and here is the danger of overeating.

Physiological processes for which calories are needed after 18 hours do not stop, so you need to have supper. Nutritionists recommend dinner no later than 3-4 hours before sleep, and a couple of hours before bedtime you can make a very light snack, so as not to go to bed completely hungry. Food should be fully assimilated.

A useful dinner in a hurry. Low-calorie recipes

Correct dinner involves eating foods rich in vitamins, protein, fiber, low-fat and simple carbohydrates.

Optimal products for dinner:

• fish of low-fat varieties
• white chicken meat
• fresh vegetables
• curd with low fat content
• soft cheese( Adyghe or mozzarela)
• fermented milk products

A delicious snack before going to bed will be unsweetened fruits, natural yogurt, smoothies( freshly prepared cocktailsfrom vegetables and fruits), lean curd.

• From vegetables for dinner, it is best to choose seasonal vegetables. All types of cabbage, any salad, broccoli, celery, tomatoes, sweet pepper, zucchini, cucumber, zucchini, pumpkin, avocado
• Ideal when half the vegetables for dinner in the form of steamed dishes are baked in the oven or on the grill,and the other part is used in raw form
• The amount of fat should be as limited as possible, it is best to cook with vegetable oils or do without them
• You can quickly and easily prepare an omelette with vegetables or cheese, steamed soft-boiled eggs with fresh vegetables, a sliceboiled chicken breast with stewed vegetables, quick vegetable stew, curd dessert

Omelet with vegetables

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

To prepare one serving, take

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

Wash the vegetables in cubes, fry lightly in vegetable oil, put out 10 minutes under the lid, then pour the eggs with whipped eggs and on low heatunder the lid 3-4 minutes. Sprinkle the prepared dish with herbs.

Curd dessert

Dish can be made from

• 150 g curd with low fat content
• 1 tablespoon natural honey
• 100 g any berries( in winter you can use frozen)

Smoothies is the fastest and most useful dinner.
There are a lot of cooking options for this dish. The main rule is to drink immediately after preparation.

Green smoothies

Ingredients:

• banana
• avocado
• orange
• bunch of spinach( or parsley, or mint)
• juice squeezed out of half a lemon
• 150 ml of water

All cut into cubes, beat with a blender.

Fruit and vegetable

Ingredients:

• cucumber
• celery stalk
• small beet
• 2 -3 apples
• piece of ginger root( 1 cm)

This smoothie is made with the help of a juicer.

Citrus

Ingredients:

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

Fruit whisk in a blender, add crushed seeds.

You can also prepare a milkshake made from goat's milk with a banana and dates for the evening.

Fast casserole for cottage cheese for dinner

A low-calorie casserole is prepared without manga or flour.

You will need the following products:

• half a kilo 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 solid fruit

Preparation:

1. Yolks mash with curd, combine with dried fruits, mix
2. Squirrels whip with sugar
3. Add squirrels to cottage cheese,gently mix
4. Put in greased vegetable fat form
5. Cook in oven, heated to 190-200 degrees 25-30 minutes

Just as quickly you can prepare a curd casserole with apples and oatsyanymi flakes, grind into flour.

Baked low-fat chicken breast

Excellent option for a delicious low-calorie dinner - baked chicken breast.

Preparation:

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

The garnish is perfect for baked or boiled vegetables: broccoli, pumpkin, carrots, baked apple or fresh vegetable salad.

Recipes for light salads for dinner

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

Salad protein

You will need:

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

Egg to be rubbed, mix all ingredients, season with soy sauce( 0.5 tbsp.)

Quail salad

For one serving, you will need the following products:

• 100 g boiled chicken breast
• 1fresh cucumber
• 1-2 quail eggs
• 0,5 green apple
• leaves of any salad

Cut meat and cucumber into strips, eggs and apple - cubes, lettuce leaves coarse. Mix all the ingredients, salt, season with a spoon of olive oil.

Warm salad with seafood

Food for preparation:

• 300 g any seafood
• 1 onion
• clove garlic
• celery stalk
• 1 sweet pepper

Frozen seafood quickly fry in vegetable fat( 3 min), add crushed garlic. Onions are also lightly fried. Celery and peppers finely chopped. All mix, salt, add any spices to taste.

Fast and delicious vegetable dinner

Vegetable stew is quick, delicious, and healthy.

You will need:

• a quarter of cabbage head
• 1 small eggplant
• 1 bulb
• 100 g suluguni
• seasoning

Peeled eggplant slice, pour cold salted water for 10-15 minutes to quit bitterness. In a frying pan fry the onions, add to it finely chopped cabbage, then eggplant. Stew on low heat for about 20 minutes.5 minutes before the readiness, add sliced ​​suluguni. Stew can be served as a side dish or as a main course.

You can prepare another option.

Vegetable stew with mushrooms and tofu cheese

You will need:

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

Ingredients cut, put out on olive oil mixed with soy sauce( 1 tsp)

As a variant of a vegetable dinner, you can prepare carrots or cabbage patties for a couple.

Cabbage patties( 4 servings)

Products:

• 0,5 kg color or white cabbage
• 1 egg
• 2 tbsp.manki
• breadcrumbs

Cabbage finely chop, salt, put out in a frying pan, adding the necessary amount of water. In the cabbage, add the mango, mix thoroughly, cool. Add the egg to the cooled mass, mix it. From the ready cabbage stuffing, form small cutlets, roll in breadcrumbs. Cook in the steamer for 15 minutes.

Fast and useful soup for dinner

Best soup option for dinner - vegetable soup puree .

You will need:

• small cauliflower head
• small young squash
• 2 tomatoes
• 1 onion
• greens( basil, parsley or cilantro)

1. Boil the cabbage and diced cubes( until softening) and sauté them
2. Cut the onion into olive oil,add to it chopped tomatoes( without peel), put out the
3. Boiled and stewed vegetables with a blender, sprinkle with chopped herbs, add a little lemon juice for sharpness

ie useful low-calorie tomato soup with seafood .

For its preparation, take:

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

Preparation:

1. Defrost the seafood and cook for medium heat.
2. Add the crushed onions and garlic
3. fried in olive oil to the pan. Then brown the chopped tomato and pepper in the pan, 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. Cook 5-7 minutes more slowly, pour lemon juice
6. Serve with greens

Low-calorie stew for dinner

Ondinner is best to prepare low-fat marine fish, rich in protein, vitamins, trace elements and polyunsaturated fatty acids, useful for humans.

The simplest fish recipe for dinner is braised hake with vegetables .

You will need:

• 500 g fillets of hake( you can take pollock)
• 1 carrot
• 1 onion
• 1/2 small cabbage cabbage
• spoon of vegetable oil

In oil in a kazanke, quickly save the vegetables( onions, carrots, then cabbage).Add strips of fish fillets, pour water or vegetable broth, simmer for 30 minutes on low heat.

You can also prepare ice-cold fish with the addition of mushrooms of champignons.

Onions, carrots put out in a sauté pan for 20 minutes, place pieces of salt-laden fish on a vegetable pillow, top with fried mushrooms and simmer under the lid for 30 minutes until cooked.

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

What foods can not be eaten for dinner?

All nutritionists in one voice argue that the right dinner eliminates the use of simple carbohydrates, starch, high-fat foods, pickles, smoked products.

In the evening, the digestive system is significantly reduced in function, the digestive organs function slower, so the load on them should be minimal.

• Carbohydrates - bread, sweet fruit, pasta, sugar, baking - this should be completely ruled out
• Complex carbohydrates in the form of porridges and potato dishes - are also not recommended.
• Fried dishes, especially fried meat, are difficult to digest and assimilated in the evening, so they should be discarded
• It is highly undesirable to combine meat-flour - dumplings, vareniki, belyashi, pies
• It should be limited in the evening diet products that cause fermentation processes: beans, black bread, cabbage, milk
• All delicacies, smoked products, fat, nuts, fat sauces, butter, sweet drinks, any semi-finished products are excluded

Tips: fast and useful dinner

The main rules of a rational dinner:

1. Do not go to bed hungry, it will not benefit, only harm
2. Have supper no later than 3 hours before sleep
3. Dinner is preferable 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, these products can quickly prepare a light and healthy dish for dinner.

Nutritionist Natalia Samoilenko advises: "If the blood glucose level drops and you really want a sweet one, put chocolate and bananas aside. Better drink a cup of herbal tea with honey or eat a light curd dessert with berries. "

Dietitian doctor Ekaterina Belova shares her useful advice:" It happens that I have dinner in a restaurant, I always choose vegetable dishes, I eat them without bread. If alcohol is offered and there is no way to refuse, then choose a dry wine. And in strong alcohol I ask you to add ice cubes and then constantly add them to the glass. "

Video: The Correct Dinner