Hello, my dear readers! Today we’ll talk about dietary recipes for the New Year.
I really love all the New Year and Christmas holidays, for me this is a special time when the smell of spruce and tangerine is mixed together with an unrealistic feeling of anticipation of that very magic that, like in childhood...
And what would New Year be without delicious food, right?
What should you do if you want to try popular and favorite New Year’s recipes, but at the same time not gain weight?! =)
Dietary recipes for the New Year will help us out!!!
It turns out that almost all the dishes we know have light versions, which are no less tasty, but more healthy!!!
All our beloved traditional salads “Olivier”, “Shuba”, “Mimosa”, without which it is impossible to even imagine a New Year’s table - all this not only CAN be eaten, but also NEEDED!
Yes Yes! We just need to prepare them so that they are not harmful, not too high in calories, not fatty, and do not subsequently bring us heaviness in the stomach, digestive problems and extra centimeters on the waist and hips.
“Our task is to make your home New Year’s holiday table beautifully decorated, with a wide variety of tasty, satisfying and at the same time healthy low-calorie dishes.
This will be a super-great option for all those who take care of their figure!”
In fact, it's simple!
So, dietary recipes for the new year. Let's get started? ☺
Snacks
Caprese on skewers
Championship Catering/flicr.com
Ingredients for 10 servings:
- 10 cherry tomatoes;
- 100 g mozzarella (or 10 balls);
- bunch of basil;
- 1½ tablespoons olive oil;
- 1 tablespoon balsamic vinegar.
Preparation
Cut the mozzarella into large pieces.
Wash and chop the basil. Mix olive oil and balsamic vinegar. Dip the mozzarella pieces into the sauce, then roll in the basil. Wash the tomatoes and let them dry. Assemble the caprese: Place a tomato and a cube of mozzarella on each skewer.
Per serving: 42 kcal, 2 g protein, 4 g fat, 1 g carbohydrates.
Fried eggplant with pomegranate
Ingredients:
- 2 eggplants;
- 2 cloves of garlic;
- 2½ tablespoons olive oil;
- 100 g Greek yogurt;
- ¼ pomegranate;
- salt;
- pepper;
- greens for decoration.
Preparation
Wash the eggplants and cut into slices about 0.5 cm thick. Grease a frying pan with oil and fry the eggplants on both sides. Salt and pepper them during cooking.
Peel and finely chop the garlic, mix with Greek yogurt. Brush each prepared eggplant circle with the garlic-yogurt mixture and garnish with pomegranate seeds. Top with parsley, arugula or watercress if desired.
Per 100 g: 60 kcal, 2 g protein, 4 g fat, 5 g carbohydrates.
White bean dip with vegetable sticks
Dip is a thick sauce in which food is dipped. Instead of vegetable sticks, you can use bread or crispbread, but then the calorie content of the dish will increase.
Ingredients:
- 2 cans of canned white beans;
- 20 g basil;
- ½ large tomato;
- 2 tablespoons olive oil;
- 2 tablespoons lemon juice;
- salt;
- 4 cucumbers;
- 4 carrots;
- 8 stalks of celery;
- 2 bell peppers.
Preparation
Drain the liquid from the canned beans into a separate bowl. Transfer the beans to a blender jar. Add tomato, oil, salt, basil. Beat all ingredients with a blender until the mixture becomes homogeneous. If the dip is too thick, add some bean liquid.
Cut cucumbers, carrots, peppers, celery into long sticks.
The dish can be served in portions by dividing the dip into cups and sticking vegetable sticks into it. Or you can transfer the sauce to a deep bowl and serve the vegetables separately.
Per 100 g of dip: 111 kcal, 5.5 g protein, 3.5 g fat, 14 g carbohydrates.
Rules of the New Year's dietary table
In order to adhere to proper nutrition as much as possible, let us recall several basic selection criteria for preparing food for the New Year or Christmas table.
Baking is healthier than frying
When frying food, a huge amount of fat accumulates, which is harmful not only to its appearance, but also to the body as a whole.
When baking, more nutrients are retained, and the product remains juicy and tasty. The main thing is not to use mayonnaise and sour cream in the marinade. Even low-calorie products, these products do not make the dish dietary.
You can use olive oil and spices for the marinade; this will not only give an amazingly subtle aroma, but also softness and tenderness to the taste.
The choice of side dish is important
When choosing a side dish, base it on how caloric the product is. Rice (brown or brown), baked broccoli, and cauliflower are rightfully recognized as the best.
If these dishes are not too festive for the New Year's table, then the only thing is that the product you choose is not subjected to such a type of heat treatment as frying.
Grass and greenery
The indisputable basics of proper nutrition (unless, of course, they are fried).
Fresh vegetables and herbs will serve as a wonderful table decoration, and to make them look less casual, you can put them together into New Year-themed compositions. The only question is imagination.
Cutting: to be or not to be
Since our table, although dietary, is still New Year’s, and the soul and stomach require a holiday, cutting cheese and sausage is quite acceptable.
In order not to provoke lost fat deposits to return, you should not make sandwiches, since they contain quite high-calorie foods. But no one bothers you to put cheese and sausage plates on the table if they are low-fat.
Alcohol issue
As we know very well, alcohol, by its nature, not only contains calories, but also awakens the worst enemy of a good figure on a holiday - appetite. Therefore, if you decide that a party without alcohol is not a party, then you should choose alcoholic drinks with a minimum sugar content: if it is wine, then dry, in extreme cases, semi-dry; if it’s champagne, then it’s brut.
As for soft drinks, sweet carbonated water should be excluded in principle, and only natural and freshly squeezed juices should be used.
You can replace lemonade with sugar-free compote, fruit smoothie, water with lemon juice. Also choose tea, hibiscus, coffee and other drinks that can be served without sugar.
Salads
Salad with chicken and tangerines
Ingredients:
- 500 g chicken breast;
- 400 g tomatoes;
- 150 g spinach;
- 150 g tangerines;
- 2 tablespoons olive oil;
- 1 tablespoon soy sauce;
- 1 tablespoon wine vinegar;
- 1 clove of garlic;
- 5 g grated ginger root;
- 1 teaspoon sesame seeds;
- salt;
- pepper.
Preparation
Prepare the dressing: mix oil, soy sauce, wine vinegar, chopped garlic and grated ginger. Let the mixture sit.
Cut the breast into large pieces, add salt and pepper and fry in a dry frying pan until cooked.
Cut the tomatoes into large cubes (cut the cherry tomatoes in half). Wash and dry the spinach. Peel the tangerines and remove the film from each segment.
Mix the ingredients, season with sauce, sprinkle with sesame seeds.
Per 100 g: 75 kcal, 10.1 g protein, 2.4 g fat, 2.8 g carbohydrates.
Turkey ham salad
Ingredients:
- 200 g turkey ham;
- 4 chicken eggs or 8 quail eggs;
- 2 cucumbers;
- 2 tomatoes;
- 1 bell pepper;
- 70 g cheese 15 percent fat;
- 70 g sour cream 10 percent fat;
- 1 teaspoon mustard.
Preparation
Cut the ham, eggs, cucumbers, tomatoes, peppers into pieces. If using quail eggs, cut them in half. Grate the cheese on a coarse grater. Mix sour cream and mustard and season the salad.
Per 100 g: 86 kcal, 7.7 g protein, 4.2 g fat, 4.2 g carbohydrates.
Beetroot, spinach and walnut salad
Ingredients:
- 3 small beets;
- 300 g spinach;
- 10 g butter;
- 30 g walnuts;
- 60 g hard cheese;
- 1 tablespoon olive oil;
- 1 teaspoon balsamic vinegar;
- 1 teaspoon honey.
Preparation
Wash the beets, but do not peel them. Wrap the root vegetables in foil and bake in the oven for an hour and a half. Then cool, peel and cut into cubes.
Melt the butter in a frying pan and simmer the spinach until half cooked.
Place beets and spinach in a bowl, sprinkle with grated cheese and chopped walnuts, and season with a mixture of olive oil, balsamic vinegar and honey.
Per 100 g: 107 kcal, 5 g protein, 7 g fat, 6 g carbohydrates.
Alcohol and proper nutrition
One of the symbols of the New Year's table is champagne. Even if you adhere to proper nutrition, do not deny yourself a glass of sparkling wine. This will in no way ruin your figure.
If you don't drink champagne, you can drink a glass of dry red wine. This amount will not harm you; on the contrary, you will improve digestion.
Main dishes
Paella with shrimp
fotek/Depositphotos.com
Ingredients:
- 500 g peeled shrimp;
- 300 g rice;
- 1 onion;
- 100 g frozen green peas;
- salt;
- spices to taste;
- 2 tablespoons of tomato paste.
Preparation
Place the shrimp in a deep frying pan, add water to cover them, and simmer until done. Using a slotted spoon, transfer the shrimp to a separate bowl, but do not pour out the broth.
Place finely chopped onion, salt and spices in a frying pan with shrimp broth and simmer until soft. Then pour the rice into the same pan and fry it for about 5 minutes. Add tomato paste. Add water so that it is one finger higher than the contents of the pan, simmer the rice until almost done.
Add peas and shrimp to the rice and simmer for another 5 minutes.
Per 100 g: 98 kcal, 6.5 g protein, 0.5 g fat, 18 g carbohydrates.
Moroccan stew
Ingredients:
- 500 g lean ground beef;
- 2 eggplants;
- 800 g of tomatoes in their own juice;
- 2 tomatoes;
- 1 onion;
- 1 carrot;
- 50 g raisins;
- 1 glass of milk;
- 1 carrot;
- 2 tablespoons olive oil;
- salt;
- 30 g low-fat cheese;
- spices to taste.
Preparation
Finely chop the onion, grate the carrots and fry them in one tablespoon of oil until half cooked. Add the minced meat, fry for another 10 minutes, stirring constantly. Then add milk to the pan, reduce heat and simmer for 2 minutes. Mash the canned tomatoes with a fork and, together with the juice, transfer them to the frying pan with the minced meat. Simmer the sauce for about an hour, then add salt, spices, raisins and cook for another 15 minutes.
Cut the eggplants into circles or longitudinal plates, place them on a baking sheet, brush with the remaining oil and bake in the oven for about 10 minutes.
In a deep dish, layer half the meat sauce, half the eggplant, the remaining sauce, and the remaining eggplant. Cut the tomatoes into circles or slices and place them on top. Sprinkle the dish with grated cheese and bake the stew in the oven for about 10 minutes.
Per 100 g: 80 kcal, 5 g protein, 4 g fat, 5 g carbohydrates.
Chicken sausages with mushroom filling
Ingredients:
- 500 g chicken breast fillet;
- 100 g champignons;
- 1 onion;
- ¼ red bell pepper;
- ¼ yellow bell pepper;
- salt.
Preparation
Pass the chicken breast through a meat grinder, add salt and pepper. Finely chop the mushrooms and ¾ onions and fry in a dry frying pan. Chop the remaining onion and bell pepper very finely—they will be needed for visual effects.
Place some onions and peppers of different colors on a silicone mat or parchment paper, place a portion of minced meat on top and distribute it over the surface in the form of a rectangle. Lightly press the meat with your hand so that the onions and peppers are pressed into the minced meat on the back side. Place a strip of fried mushroom in the center of the rectangle, parallel to its long sides. Then use a mat or piece of parchment to form a neat sausage.
Bake the finished sausages in the oven for about 25 minutes. If you fry them in a frying pan, they will look more appetizing, but then you need to add vegetable oil to the list of ingredients, and count the calories.
Per 100 g: 86 kcal, 16 g protein, 1 g fat, 2 g carbohydrates.
Tips for choosing holiday recipes for the New Year – 2018
The recipe for a dietary dish meets several important requirements, which we will remind our readers.
- Avoid including low-health and high-calorie foods that contain a lot of fat and fast carbohydrates in your meals. Avoid pork, goose and similar types of meat. Give preference to chicken or turkey breast, lean veal, fish, seafood, mushrooms, vegetables and fruits.
- Do not dress salads with mayonnaise. It can be successfully replaced with a mixture of lemon juice and olive oil, Greek yogurt with or without mustard. With this dressing, salads turn out no less tasty, acquire new notes and turn into a light delicacy that energizes you.
- Be careful when choosing how you prepare your holiday meals. Avoid canned vegetables and fruits and opt for fresh ones. Say no to canned meat and fish too. Don't fry anything. Anything that can be fried can also be baked. Baked foods are tastier and healthier than fried ones. Steaming is also a good way to heat treat foods.
- Sausages, smoked meats and similar “delicacies” cannot be included in dietary recipes.
Additionally, you need to take into account that the coming 2021 is the year of the Yellow Dog. For this reason, include more snacks in your menu that have an optimistic yellow color. Salads can be decorated with corn, pieces of pineapple and orange, and egg yolk. Be sure to make sure there is at least one meat dish on the table. If you cannot do this because you are fasting, replace it with fish.
Dessert
Orange jelly for adults
finedininglovers.com
Ingredients:
- 8 small oranges;
- 350 ml dry white wine;
- 40 g gelatin;
- sweetener to taste.
Preparation
Prepare gelatin as directed on its package. Usually the powder is poured with water for 15 minutes and then heated in the microwave.
Squeeze the juice out of the oranges, add water to it so that the total volume is 850 ml, pour into the pan. Add wine and sweetener. Heat the mixture, pour the swollen gelatin into it, bring to a boil, but do not boil. Let the liquid cool slightly and pour into molds. For beauty, you can put a few orange slices in the jelly.
Per 100 g: 46 kcal, 3.2 g protein, 0.1 g fat, 3.8 g carbohydrates.
Banana ice cream with berries
simple-veganista.com
Ingredients:
- 3 bananas;
- 150 g frozen berries.
Preparation
Peel the bananas, cut into several pieces and place in the freezer for several hours. Before serving, remove them and beat with a blender until smooth. The mass will become creamy. Add berries to it and process the future ice cream with a blender again. The dish should be served immediately.
Per 100 g: 80 kcal, 1.3 g protein, 0.3 g fat, 18.5 g carbohydrates.
Oatmeal pudding with berry sauce
Ingredients:
- 4 tablespoons finely ground oatmeal;
- 1 glass of milk;
- 1 glass of water;
- sweetener;
- 4 eggs;
- vanillin;
- 300 g frozen raspberries.
Preparation
Mix water with milk, add oatmeal, add sweetener and cook the porridge. While it cools, make the eggs. Separate the whites, beat them into a strong foam. Add yolks and vanillin to the porridge. Gently fold the beaten egg whites into the mixture using a spatula.
Distribute the mixture into molds (preferably silicone ones: it will be easier to get the pudding out). Pour a little water into the bottom of a large saucepan so that it can accommodate the ramekins without the liquid overflowing. Cook the pudding in a water bath for about an hour.
Place raspberries in a saucepan and add a little sweetener. The juice of the berries and ice will most likely be enough to give the sauce the desired consistency, but if there is not enough liquid, you can add a little water. Cook the mixture for 5–7 minutes.
Serve the pudding with the berry sauce.
Per 100 g: 90 kcal, 5.5 g protein, 3.8 g fat, 8.5 g carbohydrates.
