A stereotype has formed that it is impossible to sit on two chairs; you always have to choose - either eat deliciously, forgetting about your figure, or limit yourself in everything and eat without pleasure. This is just a horror myth.
Experienced weight losers and supporters of proper nutrition know that the diet allows for variety in the diet. In addition, if you eat unsightly and tasteless dishes, even the healthiest ones, the risk of diet failure increases. You need to eat tasty, but healthy.
Cottage cheese for a healthy diet
Dietary nutrition is a well-developed, complete diet in which the amount of proteins, fats and carbohydrates is balanced, optimally suits a person for satiety, but does not lead to excess weight gain.
There are not so many fats and carbohydrates in healthy foods, but these products are rich in protein. Thanks to proteins, you can not only normalize digestion and lose extra pounds, but also gain a sculpted, strong body during physical activity.
Among protein products, milk and its fermented milk derivatives are especially popular. The most common is cottage cheese. It is not only very healthy, but also tasty, has enough fat content options, is widely used in cooking and is suitable for both hot dishes and desserts.
Advantages of cottage cheese:
- High content of easily digestible proteins.
- The presence of phosphorus and calcium, necessary for healthy teeth and bones, especially for children and pregnant women.
- Presence of important amino acids. Their deficiency in the body can cause problems with hematopoiesis, liver function, and nervous disorders. Regular consumption of cottage cheese is the best prevention of these conditions.
Cottage cheese is especially popular as a breakfast or snack dish. But whatever one may say, fresh cottage cheese, even with different serving options, can quickly get boring at the beginning of the day. And when a dietary product gets boring, a person involuntarily looks for an easy replacement, not always from the permitted menu. To avoid breakdowns and addiction, pure cottage cheese can be replaced with cottage cheese dumplings.
Calculation of caloric content of a recipe per 250 grams
The calculation of the calorie content of 250 grams of the recipe is based on the summarized indicators of BZHUK (abbreviation: proteins-fats-carbohydrates-acid) of the ingredients from table (1) involved in the preparation. The data was taken from the database of the “products” section of the website and brought into line with the final yield of the dish (net).
In our example, proteins are involved - 48.2 grams, fats - 12.37 grams and carbohydrates - 42.2 grams, contained in 250 grams of the recipe. Next we perform the calculation:
Energy value of 250 grams of recipe = 48.2 (proteins)*4 + 12.37 (fat)*9 + 42.2 (carbohydrates)*4 = 192.8 + 111.33 + 168.8 = 472.9 kcal
Benefits and calories
A natural question may arise: how are dumplings related to the diet? Is it really possible to eat this childhood favorite dish without harming your figure? It turns out that it is not only possible, but even necessary.
Only instead of the usual dumplings in dough and with a lot of sugar, you need to prepare dietary lazy dumplings. They were called lazy because the filling is not wrapped in dough, but mixed with flour to a dense consistency, cut into portions and cooked in this form.
Dietary lazy cottage cheese dumplings, allowed with proper nutrition, cannot be prepared with wheat flour. This ingredient increases the calorie content of the dish.
Carbohydrates in the diet should be kept to a minimum; it is advisable to replace easily digestible ones with “long-lasting” ones so that the body spends as much effort as possible on processing these components. You can, for example, make dietary lazy dumplings from cottage cheese without flour, replacing it with rolled oatmeal or oatmeal.
The fat content of the cottage cheese, which will be used to prepare dietary dumplings, is important. If for a regular recipe we allow cottage cheese and 18% fat content, then in lazy low-calorie dumplings the maximum is 9%, and it’s better to take 5% altogether. These dumplings are an excellent option for dessert or a full-fledged meal on their own on a protein diet.
It is not recommended to use completely low-fat cottage cheese for lazy dumplings , since it is very dry, which will negatively affect the taste of the dish.
Interesting!
Vitamin content
table 2
| Vitamins | Content | Daily norm |
| C (ascorbic acid) | 0.41 mg | 0.6 % |
| A (retinol) | 42.66 mcg | 4.3 % |
| E (α-, β-, γ-tocopherols) | 0.3 mg | 3 % |
| D (lamisterol) | 0.16 mcg | 6.3 % |
| B1 (thiamine) | 0.06 mg | 3.8 % |
| B2 (riboflavin) | 0.24 mg | 13.6 % |
| B3 (PP) (nicotinamide) | 3.77 mg | 19.9 % |
| B4 (choline) | 56.56 mg | 11.3 % |
| B6 (pyridoxine) | 0.18 mcg | 9.2 % |
| B9 (folacin) | 36.47 mcg | 18.2 % |
| B12 (cobalamin) | 1.11 mcg | 37.1 % |
Lazy dumplings contain vitamins with high, medium and low levels, if we consider them according to the approved standards for the significance of the nutritional value of the dish.
At the highest level of importance in the food value chain are:
- B2, maintains body tone.
- PP, participates in the formation of hemoglobin.
- B4, is involved in the biosynthesis of heme and proteins, cell proliferation, and tissue respiration.
- B9, supports the hematopoietic and digestive system.
- B12 is involved in many metabolic processes in the body.
Vitamins at a medium level of importance include:
- D, takes part in the formation of bone and dental tissue.
- B6, participates in the metabolism of lipids and amino acids.
Vitamins of low content include:
- C, takes part in the redox processes of the body, raises the tone of the body, strengthens the immune system.
- A, takes part in all functions of the body related to its growth and proper metabolism, preserves the structure of the cornea of the eye.
- E, keeps the muscular system in good shape.
- B1, required to normalize the nervous and muscular systems.
Recipes
There are several options for how to prepare dietary lazy dumplings. They do not contain harmful flour and do not abuse sugar. A serving of this dish will keep you full and alert for a long time.
Low calorie
Ingredients:
- 0.5 kg of cottage cheese with 9% fat content;
- 2 eggs;
- a pinch of salt;
- 100 g whole grain flour.
Cooking process:
- Mash the cottage cheese with a fork until softened, mix with eggs and add salt, knead thoroughly.
- Then add whole grain flour and knead the dough with your hands. Whole grain flour is much healthier than regular flour because it also contains grain shells, which consist of complex carbohydrates. Whole grain products take a long time to digest and do not negatively affect weight.
- When the dough is ready, cover it with a towel and put it in the cold for a while.
- After this, the mixture is kneaded again and divided into 3-4 parts. Roll out each sausage and divide it into equal dumplings. You can leave them round, or you can flatten them a little.
- Dumplings cook very quickly. They are thrown into boiling water. After just 2-3 minutes the dish can be served.
Calorie content of a 100 g serving is 210 kcal.
Important! There is no sugar in the diet dumplings recipe. The necessary sweetness to the dish is given by the fruits and vegetables with which they are served, sour cream mixed with a spoon of honey. If unsweetened dumplings are not to your taste at all, a small amount of fructose in the composition is acceptable.
With oatmeal
Ingredients:
- 300 g cottage cheese 5% fat;
- 200 g oatmeal;
- 100 g kefir 1% fat;
- 2 tbsp. corn starch;
- 2 tbsp. honey;
- a pinch of salt.
Cooking process:
- Knead the cottage cheese, gradually adding salt and honey. Thanks to him, dietary dumplings with cottage cheese will turn out sweet and aromatic.
- Then carefully add corn starch. It will replace eggs and prevent dumplings from falling apart in water.
- Kefir and oatmeal are added last and knead thoroughly.
- If the dough turns out watery, add more flakes.
- The mixture is cooled, then divided into several portions and sausages are rolled out, from which small dumplings are then cut.
- They need to be cooked in boiling water for no more than 7 minutes. If the dumplings float to the surface, it means they are ready.
Dumplings with oatmeal are especially delicious if served with Greek yogurt. The calorie content of the dish without sauces is 213 kcal/100 g of product.
Important! Rolled oats can be added in a variety of ways. Some people like whole oatmeal. For greater softness, it is pre-soaked in kefir for about 15 minutes. But if you want the dish to have a soft, uniform consistency, the flakes are ground in a coffee grinder to flour.
With semolina
Ingredients:
- 0.5 kg of cottage cheese with a fat content of 5 to 9%;
- 200 g semolina;
- 2 eggs;
- 100 g sugar (or 2 tablespoons honey);
- a pinch of salt.
Cooking process:
- The cottage cheese is kneaded to break up large lumps, mixed with eggs, then salt and honey or sugar are added.
- Semolina is added gradually, in small portions, without ceasing to knead the cottage cheese. Perhaps you will need a little more or less semolina than indicated in the recipe for dietary cottage cheese dumplings - it all depends on the dough. It should not be liquid or too hard.
- When the dough has settled, dumplings are formed from it.
- Cook for 5-7 minutes in boiling water.
Dumplings with semolina are very tasty, soft and tender, almost airy, because the cereal swells very well in water. The calorie content of the dish is 220 kcal/100 g of product.
Important! Although semolina is the same as wheat, its benefits are much greater than flour. Cooked cereal has a calorie content of less than 90 kcal. It removes excess fats from the body and effectively cleanses the intestinal walls. But semolina is rich in gluten, so consuming it too often on a diet is not recommended.
Features of preparing dietary lazy dumplings
Curd dishes are recommended even for those who suffer from gastrointestinal diseases. Unlike most dairy and fermented milk products, cottage cheese does not cause increased secretion of gastric juice and bile. In addition, it accelerates lipid metabolism, which promotes weight loss.
This product also contains calcium in digestible form, vitamins B1, B2, PP. In a word, cottage cheese belongs in a healthy diet plan and so do dishes made from it.
In appearance and even taste, lazy dumplings are not much different from traditional ones.
The difference is in the selected ingredients. For example, an egg is not always added to lazy dumplings prepared according to recipes, premium wheat flour is replaced with whole grain or ground oatmeal, sugar is also not added, but other sweeteners are used, then the flavor of such a dish will be correct - with an abundance of protein, healthy carbohydrates and average calorie content.
Isomalt, stevia and other natural sugar substitutes can be used as dough sweeteners for lazy dumplings. Honey is not helpful in this case, since under the influence of high temperatures during cooking, its structure is destroyed and the chemical composition changes. Honey in this case becomes a useless high-calorie sweet substance.
Curd lazy dumplings with dill
This recipe is a universal one - if you add some sweetener, you get a dessert option, or you can serve it with chopped herbs or light yogurt sauce and it will be a complete lunch or breakfast. I really like it with dill.
Ingredients:
- cottage cheese – 300 g
- whole grain wheat flour – 80-100 g
- egg – 1 pc.
- butter – 10 g
- salt - to taste
- fresh dill - a bunch.
Step-by-step preparation:
Pour the cottage cheese into a bowl.
Add the egg and salt. Mix.
Pour flour into the curd mass.
Gather the dough into a ball. And let him lie down for 20-30 minutes.
Divide the dough into 2 parts. Roll out the sausage to approximately 1.5-2 cm thick.
We cut it into pieces 2-3 cm wide. While we are carrying out all these manipulations with the dough, we put water in a deep saucepan on the fire (1.2 volume of the container).
Place the dumplings in boiling salted water.
After the dumplings float to the surface, stir them and cook for 3-4 minutes. over low heat. Place the finished dumplings on a plate and pour with melted butter.
Decorate with chopped dill. Serve with sour cream.
Recipe for sweet tooth without flour and sugar
It’s interesting to make dietary lazy cottage cheese dumplings without flour and sugar with banana. Banana will act as a natural sweetener and will also add special tenderness to the structure of the dish.
Ingredients:
- low-fat cottage cheese – 400 g
- oat flakes -100 g
- egg – 1 pc.
- banana – 1 pc.
It's not difficult to prepare:
- Grind the oat flakes in a blender, and if they are small, you can leave them as is.
- Mash the cottage cheese and lightly beat with the egg.
- Puree the banana. Combine with curd and egg mixture.
- Add oatmeal and stir. The consistency should be dense, in no case liquid. If the dough still turns out liquid, you need to add more oatmeal.
- A spoonful of cornstarch can also help save the structure of the dumplings. It must be thoroughly mixed into the dough.
- Place a couple of pinches of whole wheat flour or very fine breadcrumbs on a cutting board. This is necessary so that the dough does not stick to the board.
- From the curd dough you need to form a rope about 4 cm in diameter.
- Cut the rope into pieces 2-3 cm long.
- To boil water. Take turns in batches of 7-8 pieces. Place lazy dumplings in boiling water and cook over low heat.
- When the dumplings rise to the surface of the water, this will be a signal that they are ready.
- You will need to remove the dumplings and place them on a sieve to drain.
- These dumplings are delicious served with sour cream and sprinkled with coconut flakes.
Video recipe for dumplings with filling
During the season of fresh berries, you can make wonderful dumplings with filling. This video recipe, of course, is not of the best quality, but the dumplings always turn out superb:
Important nuances of preparation and serving
The calorie content of dietary lazy dumplings is low. And the dish itself is very tasty, healthy and extremely simple: it will not cause difficulties for a novice housewife, and will allow busy women to very quickly prepare a nutritious dish for the whole family.
One of the main advantages is the ability to cook dumplings for future use and store them in the freezer. When it's time for breakfast, all you have to do is boil water and throw in the curd balls.
Subtleties of preparing and serving lazy dumplings:
- They go well with natural dietary sweet sauces and jams. The sauce is very easy to prepare: grind any fruit or berries into a puree, add a little sugar or honey, a little water and starch, and boil until thick. Cottage cheese and fruit complement each other well.
- Instead of sugar, you can add a handful of raisins or other chopped dried fruits to the cottage cheese.
- To make the dumplings airy, it is better not to mash the cottage cheese with a fork, but to beat it with a mixer. The dessert will turn out very tender.
- Dumplings will not stick to the bottom of the pan if you cook them in salted water.
- Rich juices and purees will help awaken children's appetite and interest in the dish or simply serve it in an original way. Pumpkin and carrots will turn the dumplings orange, beet or berry juice will turn them pink and red, and culinary herbs will turn them green.
PP dough for dumplings
So, if you decide to make classic dumplings, but want to make the dough healthier, then be sure to try this recipe. You will need these ingredients:
- 3 cups whole wheat flour. Take half whole grain wheat and half oat flour. Don't forget to sift the flour before starting cooking.
- half a glass of cornmeal.
- 1 egg.
- 1 glass of water.
- 1 teaspoon salt.
Mix three types of flour and add salt. Set aside about half a glass of flour in advance; we will need it later. Break the egg into the water and beat with a whisk. Pour flour there and knead the dough. Knead until it becomes stiff, gradually adding the remaining flour to it. It is not at all necessary to start preparing dumplings right away. Let the dough rest for 30 minutes.
conclusions
Lazy dumplings prepared according to a dietary recipe - a combination of tasty and healthy in one plate. This simple dish can feed the whole family, including small children. Losing weight on this diet is easy and pleasant. Store-bought semi-finished products will never be as beneficial as homemade dumplings made from selected ingredients. Cottage cheese dishes can be consumed almost daily on a diet.
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Potato dumplings. How to cook dumplings with potatoes:
We start preparing dumplings with the filling. We peel the potato tubers, cut them into 4-6 parts, place them in a saucepan, and fill them with boiling water (about 1.5 liters). You can add cold water, but boiling water will cook the potatoes faster. Place the potatoes on the stove, bring to a boil, then reduce the heat to medium and cook until tender. At the end, don’t forget to salt the potatoes.
To make the filling for dumplings with potatoes juicy, I always add fried onions. It is the fried onions that give dumplings with potatoes a unique homemade taste. By the way, another very tasty filling option for dumplings is potatoes + sauerkraut, but this is for the future.
Cut the onion into small cubes and fry in vegetable oil until golden brown, stirring constantly.
Drain all the water from the boiled potatoes. The fact is that we need the most dry filling for dumplings so that the dumplings don’t float in the refrigerator. If desired, you can add a piece of butter.
Puree the potatoes using a potato masher or blender.
Add the fried onions, but not all of them - you need to leave a little onion for serving.
The filling for dumplings with potatoes is ready. All we have to do is mix and cool the filling to room temperature.
