Low-calorie side dishes for meat, fish and chicken - 10 simple and tasty recipes with photos

Hello! A low-calorie side dish for the main dish is an important rule of proper nutrition. Did you know that side dishes come in light and heavy varieties? Heavy side dishes lead to overeating and weight gain. A light side dish for the main dish improves the functioning of the digestive system, is rich in nutrients and diversifies your diet!

In this article, I will share with you a list of 10 delicious and healthy side dishes that you can eat every day for lunch or dinner and still lose weight. All recipes for dietary side dishes are simple and quick, consisting of available products: anyone can prepare them.

I cook often, and I’ll tell you my little secrets of preparing and preparing dishes. And for those who count calories, I have prepared a convenient summary table with the calorie content of each side dish. All side dishes from my top ten contain no more than 100 calories per 100 g, and the leader has only 23 calories. So let's begin!

How I choose low-calorie side dish recipes

When choosing side dishes for my top ten, I am guided by several principles:

1. calorie content - no more than 100 kcal per 100 grams
2. availability of ingredients - all products can be bought in a regular store
3. ease of preparation - almost all recipes for low-calorie side dishes consist of one product and are prepared very quickly
4. the taste of the dishes and the reliability of the recipes - all the recipes have been tested by me personally, the side dishes turn out very tasty.

Ten is presented in the form of a countdown: closer to the finish line - fewer calories.

Boiled buckwheat

Buckwheat is one of my favorite side dishes, and the only representative of cereals in the low-calorie top ten. Why? It contains 100 kcal and is a dietary product, a source of vitamins B, P, E, macro- and microelements. On a plate it goes well with any meat and chicken. Can be served with some fish dishes. I also consider boiled buckwheat a self-sufficient dish. This is a complex carbohydrate, I ate buckwheat and I don’t feel like eating for a long time. It would seem: what could be easier than cooking buckwheat? But this cereal has its own quirks, I’ll tell you about them.

Number of ingredients: 2 Cooking time: 30 minutes Calories per 100 g: 100 kcal Proteins / fats / carbohydrates: 5.9 / 2.5 / 30.6

Ingredients:

• Buckwheat – 1 cup
• Salt to taste

In the store, I choose dark-colored cereals with whole grains, without excess husks and small particles at the bottom of the package. There is no need to sort out such grains before cooking.

Products for preparing buckwheat porridge

I rinse it briefly, drain the water a couple of times, and that’s enough. During labor lessons at school, the teacher said that buckwheat is one of the cleanest grains; it doesn’t need to be washed. But I wash it anyway.

Now the proportion: the cereal is filled with water, the volume of water is 1.5-2 cm above the surface of the buckwheat in the pan. If I’m afraid to miss by eye, then I cook according to the generally accepted proportion: one part buckwheat to 2 parts water.

I cook in a saucepan with a thick bottom; buckwheat will increase in size by 3 times during cooking, so I take the correct size of dishes.

I pour buckwheat 1-2 cm

I fill the cereal with cold water, put the pan without a lid on maximum heat, add salt, and bring to a boil. I use iodized salt and am stingy with my salt: less salt equals healthier food.

Cover the buckwheat with a lid after boiling

After boiling, reduce the heat, cover with a lid and leave to cook for 20 minutes. I keep an eye on the time: it’s better to undercook buckwheat than to overcook it.

Shortly before it’s ready, I check whether there is enough water in the pan: you can hear it in the gurgles and you can carefully check it with a spoon. If the water has boiled away, you can add a little boiling water to prevent the buckwheat from burning. I don't mix buckwheat because... The integrity of the grains is very easy to break. If I constantly open the lid and stir the dish, my crumbly buckwheat will turn into a messy porridge.

After 20 minutes, I remove the pan from the heat and leave it to simmer for 5-10 minutes. The microclimate inside the pan and the thick bottom help with this - it gives off heat.

Then I mix it very carefully with a spoon.

I put crumbly buckwheat on a plate

OK it's all over Now. Boiled buckwheat is ready: a crumbly, aromatic, low-calorie and tasty side dish!

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Low-calorie dishes from meat, fish, vegetables, mushrooms and cereals for weight loss. Dietary main courses are the key to a slim figure and good health. The range of low-calorie recipes is very rich. Vegetables, lean meats and fish are prepared quickly and easily.

DELICIOUS BEAN DISHES FOR WEIGHT LOSS Beans are an excellent product that helps you lose weight and gain a feeling of fullness. STEAMED GREEN BEANS Green beans are an excellent fresh side dish for any meat and fish. So, it goes with salmon, chicken fillet and boiled beef. The beans have a delicate, delicate taste and do not require long, troublesome cooking.

side dish of green beans * Place the required amount of beans (no more than half a kilogram) into a double boiler or multicooker * In active mode, cook the beans for about fifteen minutes * During this time, prepare the sauce: olive oil, lemon juice and rosemary * Sprinkle the finished beans with salt and season sauce DIETARY BEAN LOBIO Cooking bean lobio in a slow cooker is extremely simple. In the absence of a multicooker, a regular saucepan with a thick bottom will do.

lobio from red beans To prepare lobio, any bean is suitable, but it is best to take large red beans: *pour half a kilogram of beans with water overnight *load the soaked beans into the multicooker and pour water two fingers above the beans *select the “steamer” mode *for an hour check the water level, periodically adding it *after an hour of stewing, add sweet peppers cut into strips, a little hot pepper *finely chop white and red onions, add to the slow cooker *pour in 3 tablespoons of vegetable oil and mix the dish well *squeeze three cloves of garlic through a crusher, chop greens (parsley or dill) and add to the dish *pour tomato juice over the beans and simmer for another hour UNUSUAL LENTIL DISHES FOR WEIGHT LOSS The uniqueness of lentils is that it is an absolutely ecological product. No matter what conditions it grows in, lentils are not able to accumulate nitrates. There are three types of cereals: red, brown and green. RED LENTILS IN YOUR OWN JUICE To prepare this dish you only need cereal, onions and spices.

red lentils *A full glass of lentils must be thoroughly rinsed from dust and soaked *Pour the cereal into a saucepan and fill it with water two fingers above the level *Finely chop a white onion and a little leek *squeeze a clove of garlic into the cereal, add salt and throw in one bay leaf *Cook the lentils for half an hour, when ready, drain off excess water, season with oil and spices LENTIL CUTLETS This is an original dish that will be a great addition to the table both on a diet and during fasting.

lentil cutlets *a glass of lentils needs to be boiled for a long time until puree is formed *fry finely chopped onion and garlic in a frying pan *add spices, salt, pepper and frying to the puree *after the mass has cooled, form cutlets from it, roll in breadcrumbs and fry in olive oil VIDEO: “A delicious dish made from lentils” SIMPLE DISHES FROM BARLEY FOR WEIGHT LOSS Barley can become an original dish if it is prepared with soul. RISOTTO WITH BARREL To prepare the dish you need: *carrots *onions *peas *garlic *greens *butter *water *barley

pearl barley risotto *finely chop the onion, grate the carrots *Fry the onions and carrots in a frying pan, add garlic *cook the pearl barley (10 spoons) first and drain the water *pour the pearl barley and green peas into the frying pan, cover with a lid *you can add a little water *season the dish salt and spices, garnish with herbs PEARL PORRIDGE WITH MUSHROOMS This dish is easy and healthy to prepare in a slow cooker.

pearl barley with mushrooms *pour a tablespoon of oil into the multicooker bowl *finely chop the onion and chop the leek *when the onion releases its juice, add the coarsely chopped mushrooms to the multicooker *When the mushrooms fry a little, squeeze a clove of garlic into the vegetables and cover them with water *pour in pearl barley porridge (a glass) *add water as needed *salt the dish and season with spices CHICKEN BREAST DISHES FOR WEIGHT LOSS Chicken breast is a dietary protein product that the body definitely needs during a diet. CHICKEN BREAST ROLL WITH SPINACH *cut the chicken breast to form a pocket *salt and pepper the breast, marinate in soy sauce *fry the leek in a frying pan with a bunch of spinach and one squeezed clove of garlic, salt *fill the breast pocket with frying and secure with a toothpick *you need to fry the breast in the same frying pan where you fry it *do not add oil, if the frying pan is dry enough, add water *the roll can be eaten whole, or you can cut it into portions

roll with spinach CHICKEN MEATBALLS IN TOMATO SAUCE *grind the chicken breast into minced meat in a meat grinder *add chopped onion and garlic to the minced meat *season the minced meat with spices to taste *fry the onion and garlic clove in a saucepan *peel the tomatoes from skins and seeds and add to the frying * when the tomatoes turn into a paste, pour two tablespoons of soy sauce *form the minced meat into balls and dip into the sauce *simmer in a saucepan until tender

chicken meatballs DELICIOUS TURKEY DISHES FOR WEIGHT LOSS Turkey has an excellent set of microelements that saturate the body. BAKED TURKEY IN THE OVEN *heat the oven to 200 degrees *stuff the meat with pieces of carrots and garlic *marinate the turkey meat: olive oil, salt, pepper, a mixture of Italian herbs *the meat is baked in a well-heated oven for half an hour *every 10 minutes it should be watered with orange juice (not sweet) *breast can be cut into slices, other turkey meat is served in portions

baked turkey breast FLAVORED TURKEY WITH PRUNES *cut the turkey meat into cubes *chop the onion and finely chop a clove of garlic *fry the meat and onions in a frying pan until whitened *put in a high saucepan and pour a little water *add a handful of prunes to the saucepan and stir *salt and pepper to taste, simmer until the meat is ready *crush the dish with dill in a plate

turkey with prunes QUICK BUCKWHEAT DISHES FOR WEIGHT LOSS Buckwheat is a grain that saturates the body with useful microelements and gives satiety. It's easy and quick to prepare. SWEET BUCKWHEAT WITH DRIED FRUITS *Soak the buckwheat before cooking, so it will cook faster and be crumbly *Soak dried fruits in boiling water: dates, raisins, figs, dried apricots and prunes *Chop the dried fruits finely *Send the buckwheat to cook, when the water boils, add the dried fruits *Cook until when the cereal is ready *Season the finished dish with honey

sweet buckwheat BUCKWHEAT PORridge WITH PUMPKIN AND MUSHROOMS *fry the onions and mushrooms in a frying pan *send a slice of pumpkin in the microwave for ten minutes to make it soft *set the buckwheat to cook *when the porridge is almost ready, add fried mushrooms with butter and finely chopped pumpkin *salt and season the dish to taste, garnish with pickles

buckwheat with mushrooms and pumpkin MUSHROOMS DISHES FOR WEIGHT LOSS FOR EVERY DAY Mushrooms are always tasty, aromatic and satisfying. They successfully dilute a boring diet and fasting diet. FRIED MUSHROOMS WITH GREEN BEANS *peel the champignons and cut into beautiful slices *heat the oil in a frying pan *send mushrooms and leeks into the frying pan in rings *when the mushrooms begin to darken and brown, add green beans to the frying pan *salt and pepper the dish to taste *add a clove of garlic aroma and spice

mushrooms with green beans RISOTTO WITH MUSHROOMS *boil the rice until half-cooked *heat the oil in a frying pan and fry the onions and carrots *when the onions become transparent, add the mushrooms and green peas to the frying pan *mushrooms need to be fried until half-cooked, at the moment they simmer juice - add half-cooked rice *risotto is cooked in a high frying pan, add salt to taste *water can be added as needed

risotto with mushrooms FISH DISHES FOR WEIGHT LOSS FOR EVERY DAY Fish is an important component of any diet. It can be prepared in such a way that the dish turns out to be very dietary and healthy. HAKE IN A TOMATO FROM A MULTI COOKER *place chopped vegetables on the bottom of the multicooker: onions and carrots *add a spoonful of oil and turn on the “fry” mode *after half an hour, send three chopped tomatoes into a bowl *when the tomatoes boil and turn into mush, send the hake pieces into the bowl, stir carefully so that the sauce covers all the pieces *simmer the dish for at least half an hour until the fish is ready, salt to taste *decorate the finished dish with chopped herbs

hake in tomato STEAMED DIET FISH *pee the fish fillet from the bones and marinate *marinade: oil, salt, pepper, lemon juice, a mixture of Italian herbs, a clove of garlic *put the fish fillet in a steamer or slow cooker *cover the fish with a bunch of parsley and steam Twenty minutes

steamed fish SEAFOOD DISHES FOR WEIGHT LOSS Seafood will decorate any table, especially if it is properly prepared. STEWED PRAWNS WITH MUSHROOMS *defrost the shrimp completely *boil them in boiling water *put the boiled shrimp in a bowl and squeeze the garlic on them, stir *fry the mushrooms in a frying pan with a spoonful of butter *add one spoon of low-fat sour cream *add the shrimp to the mushrooms, mix and simmer five more minutes

shrimps with mushrooms and vegetables MUSHROOM CASSERLE WITH SQUID *boil water, throw the squid carcasses into boiling water and turn off the heat *after ten minutes, remove the squid carcasses and cut into strips *cut the onion into rings and fry in a spoonful of oil *add chopped champignons to the onion and fry until softened juice *add chopped squid to the vegetables and simmer for 5 minutes with garlic *put the dish into a mold and fill with beaten egg *put in the oven for 20 minutes at 200 degrees

casserole with squid and mushrooms PUMPKIN DISHES RECIPES FOR WEIGHT LOSS BAKED PUMPKIN WITH HONEY AND CINNAMON *clean half the pumpkin from the seeds *cut the inside of the pumpkin with a knife to make cubes *coat the pumpkin with a thin layer of honey *sprinkle with cinnamon *bake for half an hour at 200 degrees

baked pumpkin OATMEAL WITH HONEY AND PUMPKIN *boil water in a saucepan *add oatmeal and stir *while the porridge is boiling, grate the pumpkin on a coarse grater *add pumpkin shavings to the porridge *add two tablespoons of honey *when the porridge boils, turn off the heat and cover with a lid *porridge should sit for another 15 minutes

oatmeal with pumpkin RECIPES OF POTATO DISHES FOR WEIGHT LOSS Potatoes, eaten together with other vegetables, are quite a dietary product. VEGETABLE RAGU *cut vegetables into cubes: potatoes, eggplants, zucchini, onions, cabbage, carrots and peppers *send into a saucepan and pour tomato juice *when the dish boils, add salt, add garlic *season with spices and put bay leaves in the dish *decorate the finished dish with herbs

vegetable stew POTATO PUREE WITH CELERY AND CAULIFLOW *cut potatoes, celery and cauliflower into small cubes *boil water and salt it, add bay leaf *send the vegetables into boiling water *cook until the celery is fully cooked *Pound the boiled vegetables or put them in a blender * Season the finished puree with olive oil and green onions

mashed potatoes, celery and cabbage CELERY DISHES FOR WEIGHT LOSS Celery is an unusual root vegetable that is increasingly found on our market. Dishes with celery are aromatic and healthy. OMELET WITH CELERY *grate the celery on a coarse grater *send the shavings into a frying pan and simmer with butter and water until the moisture evaporates *beat three eggs with two tablespoons of milk in a bowl *salt the egg mass and mix it with finely chopped herbs * pour celery shavings over the omelette *fry the omelette over low heat for 10 minutes *decorate the dish with tomato slices

dietary omelet ROBBED ROLL BUTTS WITH CELERY *boil round grain rice *grind the chicken breast into minced meat *boil the celery slices, grind them in a meat grinder *mix the minced meat with celery and rice, salt *boil the cabbage leaves in boiling water *wrap the minced meat in cabbage leaves *send into a saucepan with thick bottom, pour broth or tomato juice *simmer for 40 minutes BEET DISHES FOR WEIGHT LOSS BEET CAVIAR WITH GARLIC *clean the beets from dirt under water *send to cook until soft *twist the boiled beets in a meat grinder *squeeze the garlic in a crush (to taste), add for beets *season with vegetable oil and salt

beet caviar BEET CUTLETS *boil the beets, grind in a meat grinder *add a raw egg, salt, a little flour to the mixture *form cutlets *dip them in breadcrumbs and fry in butter

beet cutlets CABBAGE DISHES FOR WEIGHT LOSS STEWED CABBAGE WITH MUSHROOMS *fry onions and carrots in a frying pan *add mushrooms, cut into strips *chop the cabbage, add to the frying pan *pour tomato juice over the cabbage and simmer until tender

stewed cabbage with mushrooms CABBAGE WITH RICE *boil the rice until half cooked *fry the onions and carrots in a frying pan *add the cabbage to the frying pan and pour in the tomato *add in the half-cooked rice *salt and season to taste

cabbage with rice BROCCOLI DISHES FOR WEIGHT LOSS BOILED BROCCOLI *peel the broccoli flowers *boil the florets in boiling water for five minutes *remove the cabbage with a slotted spoon and immediately transfer to cold water *prepare the sauce: olive oil, lemon juice, pepper and salt *season the cabbage with sauce

boiled broccoli CASSERLE WITH BROCCOLI AND EGG *boil the broccoli according to the previous recipe *beat a few eggs into an omelette, add salt and season *place the broccoli in a mold, pour in the egg *bake the omelette in the oven for 15 minutes at 200 degrees *sprinkle with cheese when serving *garnish with herbs

broccoli casserole QUICK ZUCCHIN DISHES FOR WEIGHT LOSS ZUCCHIN PANCAKES * grate the zucchini on a coarse grater, remove excess juice *add an egg to them, mix *salt and pepper to taste *add a spoonful of flour for thickness *bake in the oven at 200 degrees until golden crusts

zucchini pancakes from the oven STUFFED ZUCCHINS IN THE OVEN *divide the zucchini into two halves *peel the seeds *send in the oven for 20 minutes at 200 degrees *chop the chicken breast, mix with egg and spices *take out the zucchini and put the minced meat in boats * place in the oven for 20 minutes *garnish with herbs

zucchini boats VIDEO: “Diet cutlets with vegetables” SOURCE: https://heaclub.ru/

Baked champignons

I included mushrooms in my top ten for their low calorie content. Champignons can be bought all year round in almost any store: fresh, canned or frozen. This recipe is with fresh mushrooms. The dish turns out aromatic and juicy: it can be included in the holiday menu.

Number of ingredients: 5 Cooking time: 45 minutes Calories per 100 g: 77 kcal Proteins / fats / carbohydrates: 4.2 / 4.2 / 5.7

Ingredients:

Set of products for baked champignons

• Champignons – 300 grams
• Onion – 100 grams
• Sour cream 15% – 50 grams (2 tablespoons)
• Vegetable oil – 5 grams (1 teaspoon)
• Salt to taste

Washing fresh champignons under running water

I dry the champignons on a towel.
I wash the champignons under cold water and place them on a towel to remove excess moisture.

I cut off the stems of the champignons and chop them finely

I cut off the legs and plates and cut them into 5 mm cubes.

Finely chop the onion

Champignons and stuffing with sour cream, onions and champignon legs for baking

I chop the onion, mix it with mushroom stems and sour cream, add salt.

Stuffed champignon caps before baking

I put the caps in a form greased with vegetable oil, and put the prepared mixture on top.

I bake in the oven for 35 minutes at 190 degrees.

Baked champignons are ready

Baked champignons on a plate

Mushrooms can be eaten with any main course. And they are also very tasty on their own!

PP side dish for cutlets

Diet cutlets are a frequent guest on weight loss menus. But what to serve this dish with? Mashed potatoes and pasta are in no way suitable for proper nutrition! We recommend eating this dish with stewed vegetables!

Stewed cabbage with mushrooms

• 500 grams of cabbage. You can use not only white cabbage, but also Savoy and Peking cabbage.
• 300 grams of mushrooms. They contain very few calories, but are rich in proteins.
• 1 medium carrot. Grate on a fine grater.
• 2 tablespoons tomato paste
• Salt and pepper to taste

Place all the vegetables in the slow cooker, add tomato paste, salt and pepper. Fill with water and set to “Quenching” mode for 60-70 minutes. This low-calorie dessert is ideal for pp cutlets! You can change this recipe at your discretion. Instead of cabbage, you can safely use zucchini, zucchini or even broccoli.

Eggplant with tomatoes and cheese

Number of ingredients: 3 Cooking time: 40 minutes Calories per 100 g: 70 kcal Proteins / fats / carbohydrates: 3.7 / 3.7 / 5.6

Ingredients:

• Eggplants – 700 grams
• Tomatoes – 200 grams
• Garlic – 2 cloves
• Cheese – 100 grams
• Vegetable oil – 5 grams
• Salt to taste

Fresh washed eggplants
Wash the eggplants and cut them into long slices.

Sliced ​​eggplants are soaked in water and salt

I soak it in salted water to remove the bitterness. While the eggplants are undergoing spa treatments, I chop the garlic and tomatoes and grate the cheese.

Drying the eggplants on a clean towel

I blot the eggplants with a napkin and place them on a baking sheet. I don't add salt.

Sliced ​​eggplants with garlic on a baking sheet

I grate and sprinkle the eggplants with garlic.

I put the tomatoes on the plates.

Eggplants before baking

I sprinkle cheese on top.

I send it to bake in the oven for 25 minutes at 200 degrees.

Baked eggplants with garlic, tomatoes and cheese

The crust was baked, but not burnt, and the eggplants were cooked well.

162 gram serving of baked eggplant

Delicious, aromatic and the side dish is ready! This serving is 114 kcal. Pairs well with meat and poultry dishes.

Side dish recipes for weight loss

Recipes for side dishes with a minimum of calories for weight loss make it possible to use not only vegetables, but also supplement them with apples, prunes, herbs, tomato paste or soy sauce for an original taste. Do not add too much salt to food, mayonnaise or additives containing sugar.

Low-calorie vegetable side dishes

In addition to traditional boiling, you can make the following low-calorie vegetable side dishes:

• Zucchini fritters . You need to take 300 g of zucchini, 1 egg, carrot, 2 tbsp. l. flour. Vegetables are chopped using a coarse grater. After 10 minutes, after draining the liquid, add flour, egg, salt, and pepper. Spoon the mixture into the frying pan and fry the pancakes until crisp on both sides.
• Caviar . To prepare you need: a couple of unsweetened apples, 1 kg of tomatoes, the same amount of red pepper, basil, cilantro, 5 cloves of garlic, hot pepper and salt. The ingredients are ground in a blender or using a meat grinder. The mass is simmered until cooked.

Dietary side dishes for weight loss made from beans

Dietary side dishes from legumes for weight loss are prepared as follows:

• Take 200 g of green beans, 3 tomatoes, 1 zucchini, carrots, bell pepper, and onion. Everything except the first component needs to be chopped. Pre-soak 100 g of beans for 12 hours, after which they are boiled. Vegetables are sautéed in a small amount of oil. Add green beans and boiled beans to them and simmer for 10 minutes. Before turning off the heat, add chopped garlic.
• Soak 2/3 cup of chickpeas in cold water for half a day, change the liquid and boil it. Curry, turmeric, paprika, coriander and black pepper are fried in vegetable oil. Add boiled chickpeas and a little liquid to this bowl, 1 tbsp. l. tomato paste, keep on fire for another 5 minutes. Salt the dish before serving, you can sprinkle with herbs.

How to prepare dietary side dishes for meat from cereals

Dietary side dishes for breakfast with meat are prepared from:

• Oatmeal . Grind the flakes to flour and pour boiling water over the mixture in the evening. In the morning, add some salt to the finished porridge, you can add a little olive oil and stewed vegetables.
• Perlovki . 5 tbsp. l. The cereals are kept in water for 12 hours, the liquid is drained. Fry onions, carrots and celery root, then simmer until half cooked. Add pearl barley and chopped garlic to them, keep on fire for another 5 minutes. Pour a mixture of 100 ml of low-fat kefir with herbs into the cereal, add pre-boiled and cut into pieces meat. Place all this in the oven for 25 minutes.

We recommend reading about diet dinner for weight loss. From the article you will learn about the serving size and calorie content of dinner, healthy and forbidden foods, and recipes for dinner. And here is more information about the benefits of cooking in a slow cooker for weight loss.

Recipes for dietary side dishes are not difficult to invent on your own, because many of the permitted components are “friendly” with each other and with spices. But you need to keep in mind that hot seasonings whet your appetite. Therefore, in many cases it is better to use greens.

Braised cabbage

Stewed white cabbage as a side dish is a classic of the genre; we have been accustomed to it since kindergarten. I love it for its familiar taste, lightness and accessibility. This type of cabbage could be at the top of the low-calorie side dish table. I tried boiling it without salt or steaming it, but in my opinion it was not tasty.

Therefore, I offer a proven recipe, this cabbage will appeal to adults and children, and is suitable for those losing weight.

Number of ingredients: 6 Cooking time: 35 minutes Calories per 100 g: 55 kcal Proteins / fats / carbohydrates: 2.1 / 1.7 / 7.8

Ingredients:

• White cabbage – 500 grams
• Carrots – 100 grams
• Onion – 100 grams
• Tomato paste – 10 grams
• Vegetable oil – 10 grams
• Salt - to taste

Finely shred the cabbage
Wash and chop the cabbage.

Add water to fresh cabbage

Cabbage under a lid in a frying pan

I put it in a frying pan, add a little water, and put it on high heat. The water boils, reduce the heat and close the lid for 15 minutes so that the cabbage softens. After 5 minutes, the cabbage will be like in a sauna and will begin to release water on its own.

Shredded carrots and onions

I cut the onion into cubes and grate the carrots on a coarse grater.

Carrots, onions and tomatoes in a frying pan

I fry the onions and carrots in vegetable oil in another frying pan. As soon as the onion turns golden, add the carrots, then the tomato paste. Paste gives sourness and beautiful color to the cabbage. If there is no paste, you can replace it with tomato.

I combine a mixture of carrots, onions and tomatoes with cabbage

I combine cabbage and fried vegetables. I simmer them together for about 15 minutes. If the cabbage is not young and tough, then you need to make sure that it does not burn and you can increase the cooking time by 5-7 minutes.

Stewed cabbage in 35 minutes

A serving of stewed cabbage is 129 kcal.

The stewed cabbage is ready, you can serve it with meat and fish dishes! To my taste, it goes perfectly with chicken fillet with tomato and cheese in the oven - recipe with photo at the link.

What is the lowest calorie side dish?

As the lowest calorie side dish you can use:

• Cauliflower puree . The inflorescences need to be boiled, then, after removing from the water, grind in a blender and add a drop of vegetable oil, finely chopped parsley, and oregano. 100 g of this dish contains only 30 kcal.
• Baked celery root . It is cut into cubes, placed in a thick-walled bowl, poured a spoonful of vegetable oil, water on the bottom, sprinkled with a set of “Provencal herbs” or “Italian herbs”, and mixed. The container is placed in the oven; there is no need to cover it with a lid. The dish is kept for half an hour, readiness is checked with a wooden skewer. 100 g of baked celery will provide 35 kcal.
• Stewed zucchini . To prepare a low-calorie side dish of 2 vegetables, you will need 1 more tomato, carrot, onion and parsley. Pour boiling water over the tomato, remove the skin, and chop the pulp. It is stewed in a small amount of water along with grated carrots and onions. Then add diced zucchini. 5 minutes before readiness, pour in 1 tbsp. l. olive oil, salt and pepper. 100 g of such a dish contains 35 kcal, and if you take zucchini for it, then even less.

Stewed zucchini

Zucchini baked with tomatoes and herbs

Number of ingredients: 4 Cooking time: 30 minutes Calories per 100 g: 41 kcal Proteins / fats / carbohydrates: 0.8 / 1.6 / 5.8

Ingredients:

• Zucchini – 700 grams (3 pieces)
• Tomatoes – 300 grams (2 pieces)
• Vegetable oil – 5 grams
• Greens – 10 grams
• Salt to taste

Preparing fresh zucchini
I wash and peel the zucchini and cut it into slices.

Zucchini cut into circles and laid out on a baking sheet

Place on a baking sheet greased with vegetable oil and add salt.

I put tomatoes on the zucchini

I put the tomatoes cut into slices on top. I put it in the oven, heated to 200 degrees, for 20 minutes.

Chopped herbs - dill, parsley and a mixture of Provençal herbs

I prepare the greens - finely chop the dill, parsley, add dried herbs de Provence, a little salt, you can add a few drops of vegetable oil, saved on greasing the mold.

After baking, sprinkle with herbs and put in the oven for another 5 minutes.

Baked zucchini with tomato and herbs

Greens in the oven reveal their aroma and give the dish an unusually fresh taste.

A portion of baked zucchini

But a serving of side dish is 150 grams, which is approximately 82 kcal. You can also eat supplements! Baked zucchini goes well with meat, chicken and fish. This dish is so simple, tasty and low-calorie that I included it in my selection of zucchini recipes for weight loss. The link is clickable: in the article I tell you what to cook from zucchini for breakfast, lunch or dinner.

Pumpkin baked in the oven

A few words about the benefits of pumpkin: it contains carotene, vitamin E, dietary fiber, and a lot of other benefits. This vegetable is even called healing, and I couldn’t help but include this delicious pumpkin side dish on my list.

Pumpkin 1 kg

I try to buy a ripe bright orange pumpkin - I ask the seller, or I go to a store where the largest specimens are cut into halves. Pumpkin is a seasonal vegetable; you can’t get enough of it in the fall for the whole year. Therefore, during the season, I freeze pumpkin as a semi-finished product in 500 g bags, and it can be cooked all year round.

Number of ingredients: 1 Cooking time: 30 minutes Calories per 100 g: 40 kcal Proteins / fats / carbohydrates: 0.9 / 0.4 / 6.1

Ingredients:

• Fresh pumpkin (you can use frozen).

I clean out the middle of my pumpkin with a spoon
and cut it into several pieces. I clean out the middle, using a tablespoon for this.

Peeling a pumpkin using 2 tools

Peeling the pumpkin is the most difficult part of the recipe. For convenience, I cut it into smaller pieces. It is much easier to peel the thick skin from a small piece. You can use a vegetable peeler or knife.

If you come across a specimen with a particularly hard peel, I give step-by-step instructions with photos in the article on how to peel a hard pumpkin.

Cooking pumpkin without oil on baking paper

I cut the pumpkin into pieces, maybe into strips. Place in a pan on baking paper and place in a preheated oven. I don't add salt. Can be cooked with curry seasoning - a great combination.

I bake for 30 minutes in the oven at 180 degrees.

If you cut the pumpkin into strips, the baking time is shorter - only 20 minutes. For large pieces, the cooking time increases to 40 minutes.

60 calorie serving of baked pumpkin

Low-calorie pumpkin side dish is ready! Slightly sweet in taste, translucent baked pumpkin goes well with meat; I like the combination with poultry dishes.

Baked sweet pepper

Sweet or baked bell peppers are a source of vitamins and microelements and contain the hormone of joy. Once our children, while playing cats, ate a piece of dry cat food. They said it greatly improves mood. I do not advise anyone to try the food. And for a good mood, I included a recipe for baked sweet peppers in the list of low-calorie side dishes. In order not to lose a lot of joy - without salt and oil.

Number of ingredients: 2 Cooking time: 35 minutes Calories per 100 g: 38 kcal Proteins / fats / carbohydrates: 1.9 / 0 / 7.3

Ingredients:

• Bell pepper – 500 grams
• Greenery

Fresh bell peppers

I cut the bell pepper into 6-8 pieces.
I wash the pepper, cut off the tail and top, and clean out the middle with the seeds. I cut the bell pepper into slices.

Bell peppers before baking

I put the peppers in a glass dish and pour 2 tbsp on the bottom. water. Place in an oven preheated to 190 degrees for 30 minutes.

Bell peppers baked in the oven for 30 minutes

Before serving, sprinkle with herbs.

Baked bell peppers with herbs

I take out the bell pepper when the edges start to darken. The pepper has not yet become limp and cooked, and is no longer raw. Retains a slight crunch. Perfect for meat dishes. That's it, you can eat, lose weight and be happy!

Lunch menu options for the week

At first, you can use the following diabetic lunch options for every day:

1. Monday:

• 200 ml “Ural cabbage soup”. Boil 90 g of pearl barley in boiling water for 25 minutes, then drain the water. Add chopped carrots, onions, 500 g of cabbage to the cereal, pour boiling water over it, add salt and spices. Cook for 20 minutes. Serve with herbs and a little garlic;
• 100 g turkey cutlets, 2 slices bran bread;
• 100 g of salad of cheese, tomatoes, cucumbers, olives, herbs, seasoned with olive oil, lemon juice.

1. Tuesday:

• 200 ml chicken broth, 100 g boiled meat, 2 rye toasts;
• 100 g of cucumber salad, tomato, wigs, seasoned with vegetable oil and lemon juice.

1. Wednesday:

• 200 ml of tomato soup with celery, about 30 g of rye bread;
• 100 g boiled poultry (without skin);
• 100 g of white cabbage, cucumber, corn salad, seasoned with natural yoghurt or vegetable oil.

1. Thursday:

• 200 g steamed tilapia. Mix 2 tbsp. l. soy sauce with spices, dip the fillet in the liquid. Cook in slow cooker for 20 minutes;
• 100 g of beetroot, shrimp, cucumber, carrot salad with vegetable oil or yogurt.

1. Friday:

• 200 g fish with vegetables in pots, 2 rye toasts;
• 150 g stewed eggplant/zucchini or fresh cucumbers.

1. Saturday:

• 200 g cabbage casserole;
• steamed chicken cutlets – 2 pcs.;
• You can eat a couple of whole grain toasts.

1. Sunday:

• 200 rice and lentil meatballs. Separately, boil 200 g of rice and lentils. Mix the cooled ingredients, add 2 tbsp. l. flour, grind in a blender. Fry in a non-stick frying pan (with a minimum amount of oil) until golden brown;
• 150 g avocado salad with dressing. Grind 40 g red cabbage, 80 g tomato, 80 g tomatoes. Mix 50 g of avocado pulp in a blender bowl with 2 tbsp. l. lemon juice and 20 g pumpkin seed kernels. Pour this mixture over the vegetables and stir.

It is recommended to constantly change dishes so that the diet is varied, then losing weight will be much easier and more enjoyable.

Steamed green beans

Number of ingredients: 1 Cooking time: 13 minutes Calories per 100 g: 32 kcal Proteins / fats / carbohydrates: 2.4 / 0.1 / 4.9

Ingredients:

• Green beans – 500 grams
• Salt to taste

Rinse green beans
I used fresh green beans in this recipe, but sometimes I use frozen ones.

I rinse the beans under cold water.

Trimming the tails of green beans

I cut off the ponytails on both sides - this is the most difficult part of the recipe. I collect the pods in small bunches of 5-6 pieces and cut off the tails in bulk, so I can do it faster.

Steamed green beans

Place the beans in a steamer for 11 minutes. You can add a little salt. If I cook frozen beans, I increase the cooking time by 5 minutes. If you don’t have an electric steamer, no problem. In a separate article, I described how to steam without a steamer. Go ahead and read about the most unexpected ideas and devices.

Ready green beans

The beans should remain green in color and not turn brown. A side dish of green beans goes well with meat, various fish dishes and chicken.

Table of prohibited products

A healthy lifestyle is half made up of prohibitions and taboos. In the proper nutrition system, the scheme is the same.

In order for your body to be slim and your body to work properly, you will have to limit yourself in the consumption of certain foods:

Having studied the principles of proper nutrition, you can independently choose a convenient menu and create a meal schedule. A balanced diet maintains youth, beauty, improves health and prolongs life.

Steamed broccoli

I have a special relationship with broccoli. Imagine: a small child sitting with khaki green broccoli puree smeared all over his face. Not very aesthetically pleasing. But it is tasty and healthy - this vegetable contains a lot of vitamin C and K, microelements and antioxidant substances.

Sometimes children's preferences determine what foods are on our table. Broccoli is a universal side dish, suitable for meat, poultry and fish. I like the combination with red fish: I tell you how to cook trout in a frying pan in a simple step-by-step recipe. Follow the link, cook and eat with broccoli! I often cook broccoli dishes; the steamed recipe is very simple and quick.

Number of ingredients: 1 Cooking time: 17 minutes Calories per 100 g: 28 kcal Proteins / fats / carbohydrates: 2.6 / 0.3 / 4.4

Ingredients:

• Broccoli – 1 package of frozen cabbage or kachan (flower) of fresh cabbage.

I defrost frozen broccoli.
I first leave the package of frozen broccoli for 30 minutes at room temperature so that the cabbage flowers are not frozen. I don't defrost it completely.

Cutting large broccoli florets

I cut large inflorescences. The size of each is no more than 5 cm, so the cabbage will thaw and cook evenly.

Place the broccoli in the steamer

I pour boiling water into the pan and place a colander insert with broccoli in it. I use the simplest type of steamer - a regular insert into a pan with holes.

Steamed broccoli does not lose its color

I leave it covered for 15 minutes. If I use fresh cabbage, I reduce the steaming time to 10 minutes.

Steamed broccoli is ready: it looks even tastier on a plate

That's the whole secret of preparation: in 15 minutes. the broccoli has time to thaw and take a steam bath. It does not have time to cook, and does not lose its beautiful green color and beneficial properties.

Boiled cauliflower

Cauliflower prepared according to this recipe turns out to be tender, not overcooked, and pleasant to the taste. It is even given to infants as their first meal. Boiled cauliflower retains vitamins A, B, K, a loading dose of vitamin C, and a lot of useful substances - this is a dietary dish that is included in the diet when losing weight.

Number of ingredients: 2 Cooking time: 12 minutes Calories per 100 g: 23 kcal Proteins / fats / carbohydrates: 1.8 / 0.5 / 4.1

Ingredients:

• Cauliflower – 1 pc.
• Salt to taste

A head of fresh cauliflower
I wash the cabbage. I cut off the stalk and leaves.

Cauliflower inflorescences

I divide the cabbage into inflorescences. The stem of cauliflower is the toughest part; I cut the inflorescences with the thickest stem into pieces.

Cauliflower is boiled

Pour boiling water into the pan, add a little salt, and place the cauliflower in the water.

Cauliflower cooks for 10 minutes

After the water boils, reduce the heat and leave to cook for 10 minutes. I drain the water and the side dish is ready!

Serving cauliflower on a beautiful plate

Boiled cauliflower goes well with meat, turkey, and chicken.

Do you want cauliflower with a golden brown crust?