PP eggplant: dietary recipes - how to cook in the oven, salad, rolls

How to cook eggplant without using oil

Eggplants in the oven are one of the best options to cook them quickly, simply and tasty. Such recipes are good for weight loss, as they do not require oil or other high-calorie additives. The dishes turn out tasty and very aromatic.

Bright vegetable assortment

This dish allows you to easily prepare a hearty dinner that fully fits into the norms of proper nutrition.
You will need to take:

• 1 eggplant;
• 2 sweet peppers (it will be ideal if they differ in color);
• 2 tomatoes;
• 1 clove of garlic;
• salt;
• greenery;
• seasonings

After preparing the vegetables:

• cut the blue ones into circles of medium thickness (about 1 cm);
• also chop the tomatoes;
• cut the seeded pepper lengthwise, and then divide each half crosswise into two parts;
• chop the herbs and garlic;
• Line the pan with baking paper and place the eggplant slices;
• put pepper on top, and then tomatoes;
• place the form in the oven, preheated to 180 degrees, for 20-30 minutes.

The resulting dish can be served separately or as a side dish, for example, with fish.

IMPORTANT: It is best to place tomatoes on top of other vegetables, as they will release juice during the cooking process, which will soak the rest of the vegetables.

Oven recipe for weight loss

These baked eggplants cook quickly and are delicious. Their preparation does not require any special manipulations, which is very suitable for busy housewives.

Take:

• 1-2 eggplants;
• 200-300 g of lean ham (preferably turkey);
• 1 onion;
• 50-100 g low-fat cottage cheese or the same cheese;
• salt;
• seasonings to taste.

IMPORTANT: when using cottage cheese, the dish will be less caloric.

Preheat the oven to 180 degrees and:

• cut the eggplants lengthwise into two parts, remove the seeds and most of the pulp;
• Chop the pulp, onion, and ham into small cubes;
• Heat a frying pan (no need to add oil), put onion and ham in it, fry for about 5 minutes;
• add vegetable pulp and cook for another 3 minutes;
• Cool the mixture a little and distribute it among the boats;
• sprinkle cottage cheese or grated cheese on top;
• bake for about 20 minutes.

This dish is suitable for the Dukan diet.

Eggplant snack rolls

This vegetable goes well with many foods , which makes it popular not only in daily dishes, but also in all kinds of snacks.

To prepare the rolls, prepare:

• 1-2 pcs. blue ones;
• 1-2 tomatoes;
• 200-300 ml. yogurt without additives;
• garlic to taste.

For preparation:

• Cut the eggplants into thin strips and place them in boiling water for a couple of minutes;
• cut the tomatoes into cubes, calculate according to the size of the vegetable strips;
• mix garlic and yogurt, add your favorite spices if you like;
• Grease each plate of vegetable with sauce, place tomatoes on top, roll and fasten with a skewer if necessary;
• bake them for about 10 minutes at 180 degrees.

When serving, you can decorate the appetizer with herbs.

Low-calorie eggplant dishes

Eggplants for weight loss can be used not only baked, but also made into salads, stews and soups. They allow you to prepare dietary dishes quickly and tasty, as well as add satiety to them. These vegetables contain a lot of vitamins, which makes them relevant for winter and early spring. The following dishes will not take much time to prepare and will delight you with great taste.

Stew with chicken breast

This dish is prepared in pots and is a very good option for a hearty lunch that does not contain excess calories.

You will need:

• chicken breast meat - 400 g;
• sweet pepper - 1-2 pcs.;
• eggplant - 1 pc.;
• carrots - 1 pc.;
• tomatoes - 2 pcs.;
• onions - 1 pc.;
• garlic - 1-2 cloves;
• salt;
• greenery.

To prepare the stew:

• cut the chicken into pieces;
• Divide the onion into half rings;
• cut the blue ones into cubes, grate the carrots coarsely;
• chop the tomatoes, cut the pepper into short strips;
• Place chicken meat at the bottom of the pots, add a couple of tablespoons of water;
• then lay out in layers: onions, blueberries, carrots, tomatoes;
• Preheat the oven to 140 degrees and place the pots in it for 40 minutes.

Do not worry about the small amount of liquid poured in - during the cooking process, the vegetables will give juice and all foods will stew normally.

HELP: a similar dish can be prepared in a slow cooker.

You can see other delicious dietary recipes based on chicken fillet here.

Healthy and light salad

This dish is well suited as a side dish, but can also serve as a full meal containing few calories.

Take:

• eggplant - 1 pc.;
• boiled eggs - 3 pcs.;
• corn - 3 tbsp. l.;
• green onions - a bunch;
• vegetable oil - 1-2 tbsp. l.;
• greenery;
• salt.

Further:

• cut the eggplant into cubes, place them in a frying pan and fry for a few minutes with a little oil;
• Chop the onion and herbs and put them in a salad bowl;
• Finely chop the eggs and add them to the greens;
• place the blue ones and corn there;
• add salt and mix well.

After this, you can serve the dish on the table.

HELP: Remember that you can replace the oil dressing with lemon juice

Vitamin salad

And this salad will support your health during the cold weather .

You will need:

• 2 eggplants;
• 1 apple;
• 3 tbsp. l. green peas;
• boiled egg;
• 1 clove of garlic;
• 3 tbsp. l. yogurt without additives;
• 0.5 tsp. mustard;
• salt;
• a little vegetable oil.

Prepare the salad bowl and:

• cut the onion into half rings and fry it in oil in a frying pan for several minutes;
• chop the eggplants and add them to the onion, fry until soft;
• Mash the egg with a fork, finely chop the apple;
• place the prepared ingredients in a salad bowl;
• chop the garlic, add it to a separate bowl with yogurt, add mustard there, stir evenly;
• Season the salad with the resulting sauce.

When serving, sprinkle the dish with herbs.

You can see other delicious and light salads here.

Boiled eggplants

This dish contains very few calories and is perfect for strict diets.

You will need to take:

• 2 eggplants;
• half a fork of cauliflower;
• celery leaf;
• greenery;
• 1 tbsp. l. olive oil;
• a little apple cider vinegar.

For preparation:

• boil water in two pans;
• place blue cabbage in one of them, cabbage in the other;
• cook the vegetables for about 7 minutes, then remove them and cool;
• cut vegetables, chop celery and herbs;
• mix everything and add salt;
• season with a mixture of oil and vinegar.

Apple cider vinegar will add some piquancy to the bland taste of the dish.

What is the eggplant diet?

The eggplant mono-diet belongs to the group of gentle diets of general use. It is contraindicated for people with ulcers and gastritis patients. The dietary system is based on using only one type of vegetable in a dish. The recommended diet time is 14 days.

The scheme is simple but strict:

The recipes for dishes prescribed in the diet menu must be strictly followed. The downside of this diet is protein starvation, those who do physical labor will have a hard time.

And after the diet, you will need to eat meals for some time that do not exceed 1000 kcal.

Preparing low-calorie eggplant dishes is not only easy and quick, but also healthy and tasty.

Is it possible to eat eggplants on a diet?

This is a fruit used in the preparation of many dishes. The composition contains a large amount of vitamin C, therefore strengthens the immune system. Eggplant is also rich in nicotinic acid, so it helps quit smoking if consumed regularly. The vegetable helps maintain normal blood cholesterol levels.

When dieting, it is useful to include fruit in the diet, as it is rich in plant protein. This is what distinguishes eggplant from other vegetables. It contains pectin, chlorogenic acid and fiber. These are substances necessary for natural weight loss, cleanse the body of toxins and speed up metabolism. Chlorogenic acid is a natural oncoprotector.

The fruit also contains nasunin. This substance is a powerful antioxidant. Nasunin protects cell membranes from destruction.

Eggplant recipes are included in low-calorie vegetable-based diets. In dishes, the fruit goes well with tomatoes, cucumbers, various herbs, onions and garlic. Eggplant is also consumed separately from other products.

Eggplant is one of the staples of the Dukan Diet. The vegetable is rich in proteins and contains few calories, so it helps to improve the health of the body and shed excess pounds.

In dietary nutrition, not only fresh vegetables are used, but also juice from them. It is consumed in moderation half an hour before meals. The product is useful for people suffering from atherosclerosis and obesity. A water infusion of the fruit is used as a choleretic agent.

Important! Eggplant is an ideal dietary product because after eating it, the feeling of fullness remains for a long time. This ensures the prevention of overeating and excess weight gain.

General Tips

Not just any eggplant is suitable for preparing culinary masterpieces. It is best to use young fruits for these purposes with a low content of solanine, which gives them an unpleasant bitter taste. And in order to get rid of this substance altogether, it is recommended to soak the blue ones for a short time in a saline solution, and then rinse them and proceed to further processing.

To get a truly dietary dish, eggplants should not be fried in a frying pan, but baked in the oven with the addition of a minimal amount of vegetable oil. Depending on the chosen recipe, before cooking, the blue ones are filled with vegetables, cheese, mushrooms or lean minced chicken.

Eggplants stewed with onions

This low-calorie and moderately spicy dish will be a harmonious addition to baked chicken breast and will not go unnoticed by those who are on a diet. To prepare it you will need:

• 1 kg blue ones;
• 1 small head of garlic;
• 2 onions;
• 1 tbsp. l. soy sauce;
• vegetable oil, water, red pepper, salt and herbs.

You need to start preparing this dietary eggplant dish by processing the main ingredient:

1. Washed and dried vegetables are cut into longitudinal slices, fried in a small amount of vegetable oil and transferred to a clean container.
2. Add chopped onion, crushed garlic and soy sauce to the vacated frying pan.
3. All this is poured with a quarter glass of water, brought to a boil and topped with eggplants.
4. At the next stage, the vegetables are salted, seasoned with red pepper and simmered until the liquid has completely evaporated.
5. After turning off the heat, sprinkle the finished dish with chopped herbs.

Proper nutrition eggplant recipes. 5. Fitness - recipes with eggplants?

Despite their amazing low-calorie content, eggplants are very healthy and tasty!
Take our selection for yourself and lose weight in style? 1. perfect dinner for a small waist: only 35 kcal! Ingredients: * 600 g zucchini. * 400 g eggplants. * 1 egg. * 1 tbsp. Natural yogurt. * greens, salt. * olive oil. Preparation: 1. zucchini and eggplant must be cut into circles, the width of which is about 1.5 cm.

2. Next, add salt to the eggplants, mix and leave for 40 minutes. 3. Then squeeze out the vegetables and drain the resulting liquid. 4. Place zucchini and eggplants one at a time on a pre-greased baking sheet, sprinkle oil on top. 5. preheated to 200? Place a baking sheet in the oven and bake the vegetables until they are browned. 6. At this time, eggs, yogurt, chopped herbs and salt must be mixed and beaten with a mixer. 7. After waiting for the vegetables to brown, remove them from the oven and pour the resulting mixture over them, then place the baking sheet in the oven and bake until done. Zucchini casserole can be eaten both hot and cold, as a main dish or snack.

2. eggplant pasta for proper sandwiches. Sandwiches are everyone’s favorite way to have a quick snack, so choosing the right products here is the key to ensuring that you don’t pick up extra calories and get the maximum benefit and, of course, pleasure! Ingredients: 2-3 small eggplants, about 200-300 g. 40 g walnuts. 1 clove of garlic. Salt and spices to taste (a little ground cumin, 1/2 tsp oregano). Preparation: First we will cook the eggplants - this is the longest, everything else will take a minute. Eggplants need to be pierced with a fork several times, placed on a baking sheet or something else, and baked in an oven preheated to 180 * C for about 20-30 minutes. When the eggplants are baked and become soft, take them out, put them in a bag for about five minutes, and then peel off the skins. Place the eggplant pulp, garlic, spices and salt in a blender. We also place separately crushed walnuts into dust (in a coffee grinder). Grind the mixture thoroughly to form a paste. If it doesn't mix well, add a couple of tablespoons of clean water. Ready!

3. divine eggplants with cheese. Ingredients: 1 medium eggplant. 5-6 Medium tomatoes (or a can of tomato paste). 100 g hard cheese (we use Parmesan). 1 clove of garlic. A few sprigs of basil. Olive oil. A little whole wheat flour. Salt. Black pepper. Preparation: Cut the eggplant into not too thick (about 0.5 cm) circles, lightly add salt and place in a colander for about half an hour: during this time, as they say, excessively bitter juices will come out of them. Grate the cheese. Peel the tomatoes (after scalding them with boiling water) and cut into small pieces. Fry the chopped garlic and basil stalk in a little olive oil, add the chopped tomatoes and basil leaves, season with salt and pepper and simmer over medium heat for 10-15 minutes until the sauce thickens. Remove it from the heat and rub through a sieve or grind in a blender - the tomato paste is ready. Wash the eggplants, dry quickly, roll in flour and lightly fry in olive oil. Place the fried eggplants on napkins to absorb excess oil. Everything is ready to assemble our “Tower”: take a baking dish (preferably glass or ceramic), put a spoonful of tomato sauce on the bottom, place a slice of eggplant on top and sprinkle cheese on top. The next “Floor” is tomato sauce, eggplant, cheese, and so on until you have built as many towers as the number of eaters you plan to make happy with this delicious food. Bake the eggplants in an oven preheated to 220 degrees until the cheese on top melts into a golden crust (this will take about 15-20 minutes), and serve immediately.

4. stuffed eggplants. Ingredients: Eggplants - 2 pcs. Onion - 1 pc. Garlic - 3 cloves. Tomato - 1 pc. Chicken egg - 2 pcs. Olive oil - 30 g. Cheese - 100 g. Greens - to taste. Preparation: 1. Cut the eggplants into two parts and carefully cut out the middle. 2. Finely chop the onion, pass the garlic through a press and fry in olive oil. 3. Finely chop the eggplant pulp and also add it to the frying pan. Simmer for three minutes. Remove from heat. 4. Chop the tomato and hard-boiled eggs. Then add to the filling, add some greens and 50 grams. Grated cheese. Mix everything, salt, pepper, season to taste. 5. Fill the eggplant halves with the filling. 6. Sprinkle them with grated cheese and bake them in the oven for 20-30 minutes. Cover the top with foil for 15 minutes to prevent it from burning.

5. warm salad with chicken and eggplant. Is this the case when a salad can be a complete fitness dinner? Ingredients: * Chicken fillet 500 g. * eggplant 300 g. * tomato 400 g. * onion 2 pcs. * garlic 2 cloves. * soy sauce 3 tbsp. l. * salt, black pepper, olive oil. Preparation: Cut the chicken fillet into strips. Fry it, add a little salt and pepper to taste, fry until done. Then add soy sauce, fry for another 5 minutes and set aside. Cut the onion into half rings and fry until golden brown. Add carrots, cut into strips, to the onion. After the carrots become soft, add the tomatoes, cut into slices and fry until the liquid disappears. Cut the eggplants into long strips. Fry them until done. Add a little salt at the end. Place the meat, roast and eggplants in one bowl, squeeze the garlic through a garlic press directly into the salad and mix everything well. Place the hot salad on a plate. Ready! Bon appetit!

Eggplant rolls pp

The traditional recipe for this dish cannot be called low-calorie due to the high content of mayonnaise and vegetable oil. But we suggest making eggplant rolls that will not cause any harm to your figure.

• 1 large eggplant. We will fry the eggplant again in a grill pan: cut it into thin strips and cook on both sides.
• 1 medium tomato. Cut it into small pieces, salt and pepper.
• 100 grams of feta cheese. We will use this low-fat cheese as a filling. 100 grams of this cheese contains 19 grams of protein, so our eggplant recipe can be safely consumed for dinner.
• 2 tablespoons of any chopped greens.

Mix tomatoes with cheese and herbs. Spread the resulting filling onto the eggplant strips, roll it up and our eggplant rolls are ready!

PP herring under a fur coat!

Dietary eggplant salad

Eggplant is an indispensable ingredient in salads. This dietary eggplant salad is good for lunch or dinner along with protein foods. The ideal combination is lean chicken, veal or turkey. So, we will need:

• 1 medium eggplant. To prepare this salad, you will first need to cut the eggplant into thin strips and fry in a grill pan without oil until half cooked.
• Leek. You can use a regular onion instead. We cut into rings and also bake in a grill pan.
• 1 medium tomato. You can use several cherry tomatoes.
• Greenery. It's good to use fresh spinach, parsley and dill.
• 1 teaspoon olive oil.
• Salt and pepper.

Mix all ingredients and season with olive oil and spices. You can serve this salad warm!

Salad with eggplant and bran

Another great dish for weight loss

• 1 medium eggplant. Cut the eggplant into slices and bake in the oven.
• 2 medium cucumbers. We also cut them into thin slices.
• Lettuce leaves. Good use of watercress or lettuce
• 1 tablespoon of bran.
• 1 teaspoon of any vegetable oil. Don't forget that in addition to sunflower and olive oils, there are also many very healthy oils - grape seed oil, flaxseed oil, sesame oil, pumpkin oil.

We put lettuce leaves on a plate, put eggplants and cucumbers there, sprinkle with oil and sprinkle with bran.

Baked blueberry salad

This tasty dish will surely be appreciated even by those who zealously count every calorie consumed. To make your own healthy diet eggplant salad, you will definitely need:

• 500 g of young blue ones;
• 3 cloves of garlic;
• 1 onion;
• 4 tbsp. l. cold pressed olive oils;
• 2 tbsp. l. wine vinegar;
• salt, green olives and parsley.

This low-calorie eggplant dish is prepared very quickly and simply:

1. The washed blue ones are pierced in several places and baked on a dry baking sheet.
2. When they become soft, carefully peel them and mash them with a fork.
3. The resulting mass is salted, supplemented with onions and garlic, and then sprinkled with chopped parsley, watered with vegetable oil and wine vinegar.
4. The finished salad is mixed and decorated with olive rings.

Eggplant recipes for weight loss. How delicious it is to lose weight with eggplants

The popular word “diet” connects our ideas about exhausting days of eating certain foods, sometimes not very pleasant in taste and color. Moreover, from such a diet there can be not only benefits, but also very specific harm. Therefore, why complicate your life if you can lose weight deliciously and with health benefits along with your favorite vegetables. Dietary dishes made from eggplants for weight loss are not only effective, but also an incredibly delicious and healthy way for women in the fight against hated kilograms.

The calorie content of eggplant is quite low, and the content of fiber, pectin, vitamins, and microelements for the body is abundant. The entry of these elements into the body helps to rid it of toxins, lower cholesterol, and normalize metabolic processes.

We invite you to learn how to cook eggplants for health and figure benefits.

Dietary eggplants in the oven

Baked vegetables significantly reduce the calorie content of the dish, giving it lightness and piquancy. And its attractiveness will allow it to become a table decoration for any celebration. So, first, let's prepare the components of our future culinary invention.

We take:

• One medium eggplant.
• Two large bell peppers (preferably different colors).
• Two tomatoes.
• One clove of garlic, greens.
• 1 tbsp. spoon of vegetable oil (any).
• Salt to taste.
• Spices.

How to cook

1. Wash the vegetables thoroughly under running water. Take the eggplant and, without removing the peel, cut it into thin circles, about 1 cm. To eliminate excess bitterness, place the blue ones in a pan with cold water for half an hour.
2. We also cut the tomatoes into slices.
3. Next, remove the seeds from the bell peppers and cut them lengthwise. The resulting parts should be equal to an eggplant slice in order to cover it on top. On average, 1 pepper should yield three to four slices.
4. Using a garlic press or knife, chop the garlic. It is better to chop the greens.
5. Let's start arranging the vegetables. First, grease the baking dish with oil, and then add 1 layer of eggplant. Lightly salt and pepper on top, adding a small amount of herbs to each piece.
6. Take the bell pepper and place it evenly, forming the second layer of the dish. The top layer must be tomato. Cut tomato pieces will release juice, which will soak all layers of baked vegetables. To do this, place the mold in an oven preheated to 180 C.

In half an hour we get a healthy, incredibly tasty and juicy dietary dish that can be used as an independent dish or as a side dish for meat or fish.

Stewed eggplants with chicken fillet in pots

Those who like experimenting with dishes made from vegetables and meat will love this recipe, which will be the solution to a satisfying, but at the same time, low-calorie lunch.

We will need:

• Clay pots.
• Medium chicken loin (400 g).
• Bell pepper (300 g).
• 1 young eggplant.
• 1 carrot.
• 2 medium tomatoes.
• 1 onion.
• 1-2 cloves of garlic.
• Salt to taste.
• Herbs, spices.

We take chicken meat and try to cut it into equal medium-sized pieces on a cutting board. Cut the peeled onions into half rings. Cut the pre-washed eggplant into cubes. Chop the carrots on a coarse grater or finely chop them with a knife. We extract the seeds from the bell pepper and chop it. We also cut the tomatoes into small pieces.

Next, we move on to placing the components into baking pots. We will place the vegetables in a certain sequence, not forgetting to lightly salt, pepper and sprinkle each layer with herbs. So, first we immerse the chicken meat in containers with the addition of two or three tbsp. tablespoons of water, followed by layers of onion, eggplant, carrots, and tomato. After completing the entire procedure, place our stewing vessels in the oven for 40-45 minutes. at t 40C.

The impeccable taste of the dish will not leave anyone indifferent. The meat turns out so tender and soaked in vegetable juice that even the most demanding gourmet will appreciate your lunch.

Light eggplant salad

A salad of young eggplants will be a light dinner or even a side dish.

To do this, take simple products from the refrigerator:

• 2-3 chicken eggs.
• One medium sized eggplant.
• 3 tbsp. sweet canned corn.
• 1-2 tbsp. vegetable oil.
• A bunch of green onions.
• Salt.
• Any greens to taste.

First, we wash the vegetables under running water, put the eggs in cold water and cook from the moment of boiling for 10 minutes, after which we cool them in cold water and peel them.

Peel the eggplant and cut into medium-thick cubes. Place them in a pre-heated frying pan for 2-3 minutes with the addition of a small amount of vegetable oil and lightly fry. Next, place the fried eggplants on a plate and let them cool.

Let's move on to chopping the onions and herbs. Then finely chop the eggs and add corn to them. Next, put all the ingredients in one salad bowl, pepper, salt, and taste.

An important point to take into account is that there is no need to additionally season the salad with oil, because a sufficient amount of it ends up in the dish along with the eggplants. Well, to make the salad aesthetically pleasing, we recommend garnishing it with herbs before serving.

Eggplant and apple salad

Many representatives of the fair sex arrange their own kind of fasting days. In addition to vegetables and plenty of water consumption, fruits are included in the diet. The proposed salad recipe will allow you to combine these ingredients organically and tasty, so to speak, “in one cup,” and not separately.

The ingredients of our dish will be:

• 2 medium sized eggplants.
• 1 large apple (preferably sour).
• 2-3 tbsp. l. canned green peas from brain varieties.
• 1 egg.
• 1 clove of garlic.
• 3 tbsp. l. natural yogurt.
• 0.5 tsp ready mustard.
• Salt.
• 1 dessert spoon of vegetable oil.

Peel the onion and cut it into half rings. Cut the eggplant into cubes and fry together with the onion in a frying pan with the addition of vegetable oil. While the vegetables reach the desired state, chop the egg with a fork and finely chop the apple. When all the ingredients are ready, place them in one salad container, no matter in what order, lightly salt and mix. The dressing for our salad will be an unusual sauce. And we get it like this: add a clove of garlic crushed in a garlic press to the yogurt and mustard for piquancy, mix. We season our salad with the resulting mass. By decorating our dish with herbs on top, we get a yummy addition to our diet menu.

Nutritional and energy value:

PP casserole with eggplant: fast and tasty

A very simple and quick recipe for eggplant casserole! This dish will serve as a complete lunch or dinner.

• 2 eggplants. Wash, cut into rings, salt and pepper.
• 2 tomatoes. Wash, cut into rings, salt and pepper.
• 150 grams of mozzarella cheese. The calorie content of this cheese is about 280 calories, and the protein content is about 18-20 grams. So you can safely use this cheese when preparing dietary eggplant dishes.
• Any spices to taste. You can also use dried herbs along with salt and pepper.
• Any greens.
• 1 tablespoon of any vegetable oil. Olive oil is preferred in this recipe.

Cut eggplants, tomatoes and cheese into thin slices. Place all the ingredients overlapping on a baking sheet. Sprinkle with herbs and spices on top, sprinkle with any vegetable oil. Bake in the oven for about 20 minutes at 200 degrees.

PP recipes with peanut butter

Dietary eggplant dish in the oven

• 2 eggplants. Cut them into two parts and carefully remove the core. Salt and pepper them. Cut the pulp into small pieces and add cold water to remove the bitterness.
• 250 grams of minced chicken. Use minced chicken fillet without adding fat.
• 2 teaspoons of tomato paste. If desired, you can replace it with tomato juice.
• 100−150 grams of cheese. It is better to use low-fat varieties - mozzarella or suluguni.
• 1 small onion and a few cloves of garlic.

Fry minced chicken and chopped onion in a non-stick pan without oil. Add the eggplant pulp there and simmer everything for about 5-8 minutes. Add tomato paste and garlic to the minced meat and cook for another 1-2 minutes. Now we put our filling into the eggplants, put tomato slices on top and sprinkle with cheese. Bake for 25-30 minutes at 180 degrees. Dietary eggplants, the recipe for which you can use in your menu, have the following KBJU per 100 grams - 117 / 9.6 / 7.2 / 3.6.

Photo: instagram / @tanjusha_miller

Eggplant rolls

©pp_vkusnyye_resepty

Ingredients:

• eggplant – 1 pc.
• cottage cheese (2%) – 100 g
• natural yogurt – 100 ml
• greenery
• salt
• pepper

How to cook?

1. Wash the eggplant and cut into thin slices.
2. Fry the plates in a frying pan without oil or cook on the grill.
3. Brush each strip of eggplant with yogurt, then spread the mixture of cottage cheese with herbs and spices on it.
4. Gently twist the eggplant to form a roll.

Serve the dish immediately.

Stewed eggplant dietary recipe. Dietary dishes from eggplants: benefits for health and figure

Hello, dear readers! Today I want to tell you about the benefits of eggplants and offer several recipes for delicious, healthy and, at the same time, low-calorie dishes based on them. Try to diversify your diet with them and prepare dietary dishes from eggplants

About the benefits of eggplants

People who choose a healthy lifestyle often prepare dietary dishes from eggplants. Their choice is easy to understand: it is tasty, healthy and does not lead to extra pounds. It is interesting that, being such a familiar and familiar plant, eggplant, nevertheless, is “non-native” to us.

Eggplant was given to the world by the mysterious ancient India. More than 1,500 years ago, local residents cultivated this vegetable (from a culinary point of view, it is just a vegetable) and began to eat it.

Since then, the dark purple fruit has been grown in China and Central Asia. The Arabs brought them to Europe, thereby contributing to the spread and popularization of the plant.

The closest “relatives” of eggplant in the Solanaceae family, to which it belongs, are tomatoes and potatoes.

Includes:

• Anthocyanins, which help strengthen the body's protective properties;
• Potassium, which has a beneficial effect on the condition of the heart and blood vessels;
• Vitamins A, B, C that are beneficial for the skin and not only;
• Nicotinic acid, which makes it easier to quit cigarettes, and many other useful things.

It is very useful to eat “blue” ones for atherosclerosis, arthritis, gout. They have a lot of protein, so they will be very useful during a diet.

How to lose weight?

Eggplant can serve your health and figure well, being an effective means for weight loss.

This fruit with an unusual but pleasant taste contains many essential microelements and is not at all rich in calories - 100 g of product contains 22 kcal.

But it's not just about the calories: eggplant helps lock in fat deposits. This becomes possible thanks to pectin, which removes harmful substances from the body, antioxidants, fiber and chlorogenic acid.

The main thing, if you want to get rid of extra pounds, is not to cook “little ones” with a lot of butter, otherwise you won’t achieve the result.

I offer you several recipes for low-calorie dishes. Appreciate their pleasant taste and ease of preparation!

Light eggplant dishes

And now from words to action. All the recipes presented do not require any culinary skill from you. The main thing is to take quality products and spend some time experimenting. Perhaps some of these dishes will become your favorites.

Diet rolls

Ingredients:

• 2 eggplants;
• 2 tomatoes;
• 50 ml natural yoghurt;
• 1 clove of garlic;

Preparation:

1. Cut the eggplants into strips and cook for 2 minutes in boiling water.
2. Chop the tomatoes into cubes.
3. Mix yogurt with garlic;
4. Spread yoghurt on an eggplant plate, add tomato, wrap;
5. Place the resulting rolls in the oven for 10 minutes.

Baked eggplant

Ingredients:

• 1 eggplant;
• 2 tomatoes;
• 2 bell peppers;
• 1 clove of garlic;
• 1 tbsp. spoon of olive oil;
• Herbs, salt, spices - to taste.

Preparation:

1. Slice the eggplants into 1cm thick slices;
2. Place them in a bowl of cold water for 20 minutes to remove the bitterness;
3. Cut the tomatoes into slices;
4. Peel the peppers and cut them into 3 or 4 strips - they should be of such size as to cover the eggplants;
5. Finely chop the herbs and garlic;
6. Grease the pan with oil;
7. Place the eggplant rounds in a baking dish and drizzle with a little oil;
8. Sprinkle a little spices, herbs and garlic onto each circle;
9. Then add the pepper. There is no need to lubricate it;
10. The third layer is tomatoes. During the baking process they will release juice;
11. Bake vegetables for 30 minutes at 180 degrees.

Lenten eggplant rolls with zucchini

Ingredients:

• 2 zucchini;
• 1 eggplant;
• 150 g green peas;
• 2 cloves of garlic;
• 100 ml lean mayonnaise;
• 3 g greens;
• 200 g rice;
• 2 tbsp. spoons of vegetable oil.

Preparation:

1. Cook the rice until it has a sticky, mushy consistency;
2. Cut zucchini and eggplant into thin slices, salt them, fry in a frying pan;
3. Mix rice with herbs and canned peas, add garlic and mayonnaise;
4. Fry the chopped vegetables with the filling, roll them into rolls, secure with a toothpick - it will be both more beautiful and more convenient;
5. Place on a plate and decorate.

What to remember

To get all the possible benefits from eggplants and not harm your body, follow safety rules when preparing and consuming them.

Consume these vegetables only after heat treatment, and never raw! They contain the harmful alkaloid solanine, which has a toxic effect on the human body. If you eat eggplant raw, you will get a headache or stomach ache.

As mentioned above, do not cook fruits in large amounts of oil - the harmful carcinogens formed during the cooking process will load the liver with toxins, causing it to work in emergency mode.

People with gastrointestinal problems, including peptic ulcers, should avoid eating eggplants. Excess fiber can damage the delicate walls of the digestive organs.

To sum up what has been said, I can say that the benefits of eggplants can and should be applied - but wisely. Otherwise, it is easy to harm your body. Study the question before approaching the practice, and you will have beauty and health.

Reviews and results of losing weight

Olga, 66 years old, Krasnodar : “Eggplants helped me lose weight when I retired. My weight began to increase, but I can’t fast – I have chronic diseases. It was suggested by an experienced doctor who knew that we had a dacha. I began to cultivate this vegetable and prepare delicious dishes from it. After them you don’t feel like eating for a long time, so we managed to cut our daily diet in half. The result is minus 10 kg over the summer without a hunger strike.”

Victor, 35 years old, Omsk : “I always loved fried eggplants, but when I found out that you can lose weight on them (and I was about 20 kg overweight, the doctors diagnosed me as obese), I became interested in how much I could lose on this vegetable. I was impressed by the reviews from those who had lost weight and started this diet.

He didn’t exhaust himself with hunger, he cooked caviar, stews, salads himself and ate them every day. Despite the small portions I was always full. My achievement is that 10 kg disappeared without a trace in a few months, in addition, blood sugar decreased and cholesterol returned to normal.”

Stewed eggplants with tomatoes and garlic - a delicious dietary recipe

If you have ever been on a diet, then you know that there is nothing tastier and healthier for your figure than stewed vegetables, especially dietary eggplant dishes.

In the summer, when there are no problems with vegetables, I often cook stewed eggplants and add tomatoes and garlic to them. I would like to note that nowadays eggplants and tomatoes can be bought at any time of the year, and therefore this is a wonderful dish that you can cook whenever your heart desires. Well, frozen vegetables have not been canceled either.

What I really like about this dish is how the garlic brings out the flavor of the tomatoes and eggplant. Plus, garlic adds an amazing flavor to this dish.

A serving of this dish will not harm your figure, but will give you a lot of positive emotions and a boost of energy for a long time.

Blueberry pate

This recipe will certainly be a good help to those who are wondering what and how to cook from eggplants quickly and tasty. The dietary pate can be safely spread on low-calorie bread and taken with you to work. To prepare it you will need:

• 3 boiled eggs;
• 2 blue ones;
• 1 red onion;
• 1 tbsp. l. vegetable oil;
• salt and spices.

The washed eggplants are baked whole in the oven, and then peeled and processed in a blender, not forgetting to add eggs and sautéed onions.

At the final stage, add salt to the finished pate, season with spices and mix gently.

Eggplants are quick and simply delicious: 82 delicious homemade recipes

What can you quickly cook from eggplants? A whole host of dishes, including: hot and cold appetizers, casseroles, salads, stews. This vegetable has a peculiarity - bitterness, which in some cases is preferable to remove before cooking. Because of this, the process may be delayed, since the eggplants must lie for at least half an hour and let out the juice. But if you skip this moment, replacing the release of juice by rinsing the chopped fruits in running water, you will be able to cook quickly.

The five most commonly used ingredients in quick eggplant recipes are:

One of the quick and tasty eggplant dishes is Greek moussaka, something like our casserole. It is prepared approximately like this:

1. Cut the soaked and squeezed eggplants into slices and fry in vegetable oil.
2. Fry the onion and minced meat.
3. Add chopped tomatoes to the minced meat, start simmering, add salt and pepper.
4. Place a layer of eggplants in a baking dish, followed by a meat layer.
5. Alternate so that the eggplants are on top.
6. Pour over the prepared sauce, sprinkle with grated cheese and bake in the oven until done.
7. For the sauce: fry the flour in butter; pour in milk, stirring; add nutmeg, salt, grated cheese; Cool slightly and add the beaten egg. The dish can be prepared in 40 minutes.

Quickly cooked eggplants are included in a large number of dishes in Italian, Spanish, Greek cuisines - in general, countries of the Mediterranean basin. For example, Italians love to cook caponata, vegetable lasagna, and spaghetti dressing from them. Grilled eggplant salad turns out wonderfully delicious. To do this, onions and eggplants are grilled and then cut into pieces along with the avocado. Mix and top with a sauce of balsamic vinegar, oregano, salt, and olive oil. A light, vitamin-rich snack for all occasions.

Five of the most nutritious quick eggplant recipes:

Tips and tricks:

• eggplants will absorb less oil when frying if you pour boiling water over them first
• To ensure that eggplants in appetizers retain their beautiful shape, do not remove the skin.
• Eggplants get an unpleasant aftertaste after coming into contact with metal
• remove bitterness from eggplants before cooking by soaking them in water or adding salt to release the juices
• If you cook eggplants over high heat, they will not darken

Blue ones stuffed with rice and chicken

This inexpensive and low-calorie dish will be a good option for a family lunch. To prepare it you will need:

• 250 g ground chicken;
• 100 g boiled rice;
• 1 eggplant;
• 1 onion;
• 1 chili pod;
• 1 bunch of cilantro;
• salt, olive oil and spices.

It is prepared like this:

1. The washed eggplant is removed from the stalk and cut in half.
2. The pulp is carefully scraped out from the resulting preparations, browned in an oiled frying pan and combined with sautéed onions, fried minced chicken and boiled rice.
3. All this is salted, seasoned, supplemented with chopped chili, sprinkled with chopped cilantro and stirred thoroughly.
4. The resulting mass is placed inside the eggplant boats.
5. The resulting blanks are sent to an oiled, heat-resistant container and subjected to heat treatment.
6. Bake the stuffed boats at standard temperature for no longer than twenty minutes. They are served warm, first sprinkled with tomato ketchup.

Spicy Chinese eggplant salad

Take:

• eggplants – 2 pcs.
• boiled chicken breast – 0.5 pcs.
• shallots – 1 pc.
• liquid honey – 1 teaspoon. spoon
• ginger – 2 cm
• soy sauce – 1 teaspoon
• grape vinegar – 5 ml

Steam or bake the eggplants, cut them into cubes or cubes, add thin slices of chicken. Heat grated ginger and chopped shallots in a frying pan, add soy sauce, honey and grape vinegar, we get a very unusual dressing, which we pour over our spicy salad.

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