If you ask the question what is the reason for the increase in the weight of people today, then, without a doubt, the answer is - improper diet. Undoubtedly, from 18.00 you can close the kitchen to the barn lock and put on the alarm, but it is easier to revise your diet and introduce it as a rule diet dinner... The list of low-calorie and low-carbohydrate dishes is replenished with new recipes every day, so today we will learn how to cook them.
Features of dietary evening meals
Recently, the rule of prohibiting food intake after 6 pm has been severely criticized by nutritionists, because prolonged fasting negatively affects the health of a losing weight. However, it is still worth considering some restrictions in matters of a dietary dinner, so that it is exclusively beneficial and does not affect weight growth.
- The menu of such a diet should be dominated by proteins that are easily absorbed by the body. You can include in the diet various options for steamed or boiled fish and seafood dishes, as well as low-fat dairy products, in particular cottage cheese, yogurt, kefir.
- Serving size is equally important in diet. Naturally, you should not expect a miraculous melting of fat if you eat a kilogram of boiled mackerel fillet in one sitting. The ideal serving should fit in a glass, so 250-300 grams is more than enough.
- And the most important thing. The final meal during 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 the digestive ones.
Armed with the Diet Aid, you can now start cooking.
And the first dish that received the attention of the losing weight was Indian pumpkin stew with peas and curry. It is highly nutritious, delicious in taste, and most importantly, it is absorbed very quickly.
Ingredients
- Water - 225 ml;
- Pumpkin - 0.8 kg;
- Onion - 1 pc.;
- Garlic cloves - 2 pcs.;
- Chickpeas - 0.3 kg;
- Tomato pasta - 1-2 tablespoons;
- Rice mixture - 0.3 kg;
- Turmeric - ½ - 1/3 tablespoons;
- Curry - ½ - 1/3 tbsp;
- Paprika powder - 1 tsp;
- Sea salt - a pinch;
- A mixture of spices "Garam masala" - ½ - 1 tsp;
- Olive oil - 4 tablespoons
Preparation
- The preparation of this dish should be planned in advance, since rice and chickpeas must first be soaked in water for several hours. After that, we wash the legumes and cereals, and fill with fresh water, boil until tender.
- In the meantime, we take the onion and garlic and chop finely, then send them to the hot oil in a frying pan and fry. We also add all the spices to them, mix well and leave for another 5 minutes.
- At this time, chop the pumpkin, peeled from the 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, fill in water, add tomato paste and salt to taste. Then we mix everything, reduce the heat to medium and stew the dish thoroughly under a closed lid for another quarter of an hour.
You can serve chickpea curry hot or cold along with rice.
Chicken stew with mushrooms
Very many diet recipes and the dishes are based on low-calorie white meat in the company of vegetable garden gifts. It is difficult to imagine a diet for weight loss without vegetables and chicken breast... And therefore, for dinner, such a 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 fry until golden brown in a minimum amount of sunflower oil (2 tablespoons).
- While the fillet is fried, you can prepare all other foods. Cut fresh champignons (200 g) into medium slices, chop the onion (1/2 head) into half rings, pass 3 garlic cloves through a garlic press, and grate the carrot (1 pc.).
- After that, add the onion, garlic mass and carrots to the chicken, fry a little, and then send the mushrooms and continue the 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 a container. Next, under a closed lid, bring the stew to a thickening, which will indicate the readiness of the dish.
The stew can be served as an independent dish, sprinkled with herbs, or with a side dish of boiled unpolished rice.
"Lady" salad
Without a light salad, evening serving looks very meager, so you can prepare an excellent dietary salad for a great end of the day.
Ingredients
- Chicken breast - 0.3 kg;
- Fresh cucumbers - 3 pcs.;
- Green peas - ½ can;
- Fat-free sour cream - 150 g;
- Fresh dill greens - 1 bunch;
- Sea salt - a pinch;
Preparation
- Boiled meat is required for the salad, so the first step is to send the chicken to boil in salted water for 20 minutes.
- Meanwhile, cut the cucumbers into thin cubes and finely chop the dill. And after the fillet is boiled and cooled, chop it into cubes.
- After that, pour all the ingredients into a salad bowl, add peas, salt, sour cream and mix.
If mom is on a diet, then my whole family tries to imitate her, and even dad. What to cook dietary for men for dinner?
First, you need to figure out what the diet of a losing weight man should be, based on the physiological characteristics of the opposite sex, after all, it is already clear that it will be strikingly different from the female:
- Firstly, the diet of men should be abundant in proteins and good carbohydrates, which the body of a strong half of humanity uses to a greater extent for energy, and not for fat deposits.
- Secondly, fried foods, pizzas, pasta and various rolls should also be discarded, replacing them with steamed dishes and no flour.
- Stews or fish and vegetables are the perfect option for a man's menu, and that's what we'll cook for our spouses.
This dish should be cooked in a cauldron, or in a slow cooker. No oil and frying, continuous stewing and maximum benefit - this is what we will strive for.
- We take 0.8 kg of beef tenderloin, 200 g of peeled pumpkin, 1 white onion, 1 leek stalk and chop everything into strips. And then put the slices in a cauldron, pour 1 glass of water or vegetable broth and simmer under the lid for 15 minutes.
- At this time, we will prepare the rest of the ingredients. Chop 200 g of cauliflower and 1 bell pepper into strips, and leave the green beans (200 g) as they are.
- After 15 minutes, we send the rest of the products to the cauldron, sprinkle 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 a lid over low heat for 1 hour.
Fish should always be present in the diet, especially when it comes to men. And you can cook steamed fish cakes like this:
- You need to take half a kilo of any fish fillet and mince it along with ½ onion. Then add some salt to the minced meat, pepper and mix with 1 egg.
- We form cutlets from the resulting mass and cook them in a double boiler until cooked for 20-30 minutes.
- If there is no double boiler in the house, then you can fry them on minimal heat without oil in a frying pan under the lid.
An ideal side dish for this 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 boil 3 hard-boiled eggs.
- We also boil 200 g of chicken fillet in one container in slightly salted water, and 200 g of squid or shrimp in another saucepan.
- Next, grind eggs, meat and seafood in arbitrary pieces, and lightly salted low-fat sour cream (2-3 tablespoons) is ideal as a dressing for such a salad.
Children's diet: steam cutlets
It has been said for a long time that children are the most beautiful flowers in our life. And the health of our children depends on how we feed them. Most of the dietary recipes for a child's dinner 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 the capricious.
Let's start children's cooking, perhaps, with the beloved by all the kids, cutlets. To arouse an increased interest in the dish in the children, you can form funny faces, airplanes, clouds and other figures from minced meat 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 a slide;
- Pepper to taste.
Preparation
- To cook minced meat, we will use a meat grinder with a nozzle with small holes. We pass meat, onions, garlic and bread soaked in milk through it.
- Drive an egg into the resulting mass and add finely chopped dill, salt and pepper.
- After mixing the minced meat until smooth, form cutlets from it with the help of molds and send them to the double boiler for 40-50 minutes
As a side dish, you can use any cereals or pasta that the children like hard varieties wheat.
Well, how can you not pamper your tomboys with sweets. This delicate and light dish is made with lightning speed, and what delicious ... you will lick your fingers. It is prepared like this:
- Drive 2 eggs into the blender bowl and spread 250 g of low-fat cottage cheese. Also, add granulated sugar (2 tablespoons) to the container and beat everything until smooth.
- After that, add a diced banana or apple to the composition, pour the dough into a microwave oven and send it to 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 has a brown crust, the treat can be served.
Both children and adults will like this tasty and simple diet dessert in a hurry. It's great for weight loss diets, so be sure to include it on your dinner menu.
Ingredients
- Cottage cheese - 200 g;
- Egg white - 1-2 pcs.;
- Barley lining - 3 tablespoons without a slide;
- Honey - 1-2 tablespoons
Preparation
- First, let's make the dough. To do this, mix all the ingredients stated in the recipe until smooth.
- After that, we form cakes no more than 1 cm thick and put them on a microwave oven dish.
- Cheesecakes should be baked for 5 minutes microwave oven... And it is better to serve with sour cream or syrup.
Cocoa
You can talk about the benefits of cocoa for hours. The doors to any house where there is a fly are open for this drink, because this particular audience is simply crazy about hot chocolate.
- To cook 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, 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 dietary dinner will have its logical conclusion. Sitting comfortably in a chair with a cup of mountains
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