The best recipes for dietary casseroles :: Nutrition

Recipes for dietary casseroles for weight loss

You don't need any special culinary skills or unusual ingredients to prepare these dishes.
It all depends on the recipe chosen and the availability of suitable equipment. Dietary casseroles are best made in the oven, but you can cook them in the microwave or slow cooker. Adviсe:

*Want to reduce cooking time? Mix the ingredients with a blender rather than by hand.

*To reduce the calorie content of sweet dishes as much as possible, use suitable substitutes instead of sugar in the recipe. A plant called stevia has proven itself well. Add it to the casserole and reduce the energy value of the dish by 40-50 kilocalories.

*The calorie content of a dish often depends not only on the products themselves, but is related to the cooking method. For example, fried foods always have higher nutritional value than baked foods. Take this into account when choosing a cooking method.

Is it possible to have a casserole while losing weight and on a diet?

The diet when losing weight should be varied. You can supplement it with delicious dietary baked goods, which will quickly and permanently relieve hunger and will not increase the amount of fatty tissue in the body.

An ingredient such as chicken is often included in the menu for those losing weight, and there are several reasons for this:

Chicken is available, inexpensive, and easily digested by the body.
Meat contains a lot of protein, which causes satiety, which helps you avoid overeating. It takes a lot of energy to digest it, so fats burn faster.
Meat speeds up metabolism, saturates cells with vitamins B, E, A, K, phosphorus, copper, iron, etc.

In the casserole, chicken is combined with other products, then the set of nutrients increases. With the correct selection of additional components, the dietary dish becomes even more beneficial for the body.

Those who are on a diet should know how to prepare low-calorie baked goods. The calorie content of the pie depends on the method of cooking its components. It is recommended to boil, steam, bake (without oil) or stew. When fried, the energy value increases and the product is saturated with carcinogens.

Dietary chicken casserole can be eaten while losing weight, but in limited quantities. It is better to eat baked goods for breakfast or lunch. Sometimes a low-calorie pie can be eaten for dinner, but no later than 3 hours before bedtime.

Be sure to check out:

Classic cottage cheese casserole

The nutritional value of this simple dish is only 102.5 kcal. At the same time, it has a good balance of BZHU:

Proteins – 14.9 g.
Fats – 1.6 g.
Carbohydrates – 7.2 g.

Ingredients: 400 g low-fat cottage cheese, 1 egg, 1 tbsp. sugar, 1 tbsp. semolina, 1 tbsp. sour cream (15%), 0.5 tsp. vegetable oil, 0.5 tsp. flour.

Instructions. Separate the yolk from the white and place the latter in the refrigerator. Mix the yolk with sugar, grind until smooth. Mix sour cream with semolina and leave to brew for 10-15 minutes. Grind the cottage cheese until the grains disappear, add sweet yolk and sour cream. Beat the egg white into a stable foam and carefully fold into the prepared mixture.

Preheat the oven to 185°C. Spray the pan with oil and dust with flour. Pour in the dough, smooth it out with a spoon, and bake for 40 minutes.

Fish casseroles for dietary nutrition

Everyone knows the benefits of fish. This is a whole galaxy of useful substances that are not enough in other products, for example, phosphorus, calcium, polyunsaturated fatty acids omega 3, 6. Dietary fish casseroles are suitable for weight loss and the diet of PP, so they can be eaten not only on a diet, but also to feed the whole family. Various side dishes are suitable for them: potatoes, rice, cabbage, mixed vegetables. For those who want to lose weight, we recommend eating them without a side dish. The calorie content of baked fish dishes is 80-120 kcal.

Fish casserole with tomato and herbs

500 g fillet of any lean fish;
2 tomatoes;
2 eggs;
150 g green beans;
1 tsp. lemon juice;
10 g of greens: parsley, green onions, dill;
salt, favorite seasonings.

A huge plus is that this delicious dietary casserole is made from fish, which means it will bring a lot of benefits to the body. The second plus is that the fish can be any kind, most importantly, it is not fatty. The downside is that you can only use fish fillets. This applies to all recipes with fish, especially if a child will eat it with you. It’s easier, of course, to buy fillet straight away than to clean it yourself at home. There is still a risk of bones getting into the dish. This dietary casserole is prepared in the oven at 170 degrees for 40 minutes.

Wash the fish fillet and cut into cubes.
Sprinkle with lemon juice and leave to soak for 10 minutes.
At this time, cut the tomatoes into pieces.
Combine fish and tomatoes, add salt and spices.
Break the eggs into the mixture and mix.
It is better to take frozen beans, already peeled and chopped.
Then all you have to do is defrost it and wash it.
Mix beans with remaining ingredients.
Place the mixture on a baking sheet and bake.

A simple and tasty dietary casserole with pollock

1 kg pollock;
3 eggs;
1 glass of milk;
3 turnip bulbs;
salt pepper;
3 tbsp. l. vegetable oil.

This healthy fish casserole with a simple recipe is perfect for a protein diet. It is high in protein, low in fat and carbohydrates. For cooking, you can use pollock carcasses or buy ready-made fillets. In the latter case, you will need not a kilogram, but 600-700 grams. If oil is prohibited in your diet, do not fry the onions, but line the baking sheet with baking paper. The casserole is prepared for 20 minutes at 180 degrees in the oven.

Boil the pollock until half cooked.
Remove all bones from the fish and chop.
Lightly grease a baking sheet with oil.
Place the fish in an even layer on the baking sheet.
Finely chop the onion into cubes and sauté in a frying pan.
Prepare the filling: break the eggs, add salt and pepper, add milk and beat the mixture with a mixer or just a fork.
Place a layer of sautéed onions on the fish.
Fill the layers with fill over the entire surface.
Place in the oven.

Dietary fish casserole in a slow cooker

1 kg cod or hake;
3 medium carrots;
3 onions;
2 tbsp. l. olive oil;
greens to your taste;
salt, seasonings.

Dietary fish casserole without flour and eggs will become a nutritious protein dish. A few veggies make it a complete PP diet option. Baked fish can be given to children, the elderly, those with gastrointestinal diseases, and diabetics. Serve potatoes in any form, rice, buckwheat, pearl barley, cabbage as a side dish. Those losing weight can eliminate the side dish altogether. The dish is baked for 40-50 minutes.

Peel the onions, wash, chop.
Pour oil into the multicooker bowl and add onions.
Saute it until transparent in the “Frying” mode, stirring constantly.
In a blender, beat the fish meat and onion.
Salt, pepper, divide into 3 equal parts.
Grate the carrots into a fine grater and mix with the first part of the fish mixture.
Mix the greens chopped with a knife into the second part.
Next, beat each of the three parts separately in a blender.
Grease the surface of the multicooker bowl with oil.
Lay out each part of the whipped mass in layers in this order: 1 - with carrots, 2 - with herbs, 3 - just fillet.
You can add salt and spices between layers.
Tamp the mixture in the bowl a little for density.
Bake in a multicooker in the “Baking” mode.

Casserole with pumpkin in a slow cooker

This diet casserole recipe involves baking in a slow cooker, but you can use the oven or microwave. The calorie content of such a casserole will be only 90.6 kcal.

Proteins – 9.1 g.
Fats – 3 g.
Carbohydrates – 7.7 g.

Ingredients : 500 g low-fat cottage cheese, 400 g pumpkin, 200 g sour cream (10%), 3 eggs, 0.5 tbsp. semolina, 0.5 tsp. soda, salt, vanilla, cinnamon - to taste.

Instructions. Beat eggs with sour cream, add cottage cheese and mash until smooth. Grate the pumpkin on a fine grater. Add it to the dough, add the rest of the ingredients there too. Mix the dough thoroughly and place it in the bowl of the unit. Select the “Bake” mode on the multicooker and set the time to one hour. After this, set the “Heating” mode for another 30-40 minutes.

Tips and lifehacks on how to cook a diet casserole

To do without oil at all, for example, to grease a baking sheet, we recommend using either a plexiglass mold or special baking paper. The non-stick coating of the cookware can fail; vegetable juice promotes burning.
To prevent the cheese from sticking to the grater, first grease it with a little vegetable oil. You can use a pastry brush.
To improve metabolism, add spices to casseroles when you cook: ground black pepper, saffron, cardamom, ginger or coriander.
Before preparing a dietary casserole in the oven or slow cooker, they need to be warmed up.
It is better to grind cottage cheese grains for cottage cheese casseroles through a sieve.
If you cook in a multicooker, at the end turn on the “Multicook” function at maximum temperature for 2 minutes. Then your casserole will be covered with a nice crispy crust.we.

Tips for choosing ingredients and cooking tricks

The main difference between a dietary casserole and a traditional one is its low calorie content. Depending on the components, it varies from 60 to 100 kcal per 100 grams, and the kilocalorie content in a regular one is from 150 to 200 kcal. This fact is due to the products that are used for cooking.

It is not acceptable to use for cooking:

flour (semolina or oatmeal is added instead);
sugar (natural sweeteners or sweet fruits are recommended);
classic cottage cheese (analog - low-fat or low-fat).

Cottage cheese is a very healthy product that must be present in the diet. It contains easily digestible protein, vitamins and lactic acid bacteria that improve the functioning of the digestive system. But most importantly, cottage cheese is rich in calcium, which is necessary for the normal functioning of the body. To prepare the casserole, you should not use a low-fat product: it is better to give preference to three or five percent cottage cheese. Low fat content interferes with calcium absorption, making the dish less healthy.

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As a sweetener for dessert, you should give preference to natural sugar substitutes: stevia, maple syrup, erythritol, etc.

To prepare a tasty and healthy casserole that will literally melt in your mouth, consider these recommendations:

To give the dish a more delicate and uniform consistency, the cottage cheese should be rubbed through a fine sieve or mixed in a blender.
It is recommended to beat the egg white as long as possible;
Excessively dry cottage cheese must be diluted with low-fat kefir or natural yogurt.
adding vegetables, fruits and berries will make the delicacy tastier, more aromatic, and most importantly, healthier.
for baking it is best to use a silicone mold;
The finished curd dessert should not be taken out of the oven immediately; you need to let it cool a little.
jam, jam, jelly, cream and other additives with which you can serve the casserole will make its taste even brighter and richer. The main thing is that they are dietary.

Classic cottage cheese casserole in the oven

Fans of traditional casserole who are on a diet can enjoy a dietary version of the dessert. You can bake it in the oven, slow cooker and microwave.

Classic PP cottage cheese casserole is prepared from the following ingredients:

500 grams of cottage cheese (1% or 5%);
2 tablespoons of semolina;
2 eggs;
sweetener to taste;
1 tablespoon sunflower oil;
1 packet of vanilla.

Preparation:

Place the cottage cheese in a container and grind thoroughly. Add eggs, semolina, vanillin and sweetener. Mix all ingredients well with a fork or mixer. Place the resulting mass in a mold greased with sunflower oil and place in an oven preheated to 180 degrees. Bake for about half an hour until golden brown.

You can serve dessert with dietary jam, jam or marmalade.

Broccoli casserole

The nutritional value of this dish is 164.5 kilocalories.

Proteins – 6.7 g.
Fats – 8.7 g.
Carbohydrates – 14.4 g.

Ingredients: 500 g broccoli, 160 g whole grain flour, 160 g sour cream (10%), 4 eggs, 100 g sesame seeds, 10 g baking powder, salt, herbs - to taste.

Instructions. Wash the broccoli, separate it into florets, and cut into thin slices. Finely chop the greens and add to the cabbage. In a separate container, mix the remaining ingredients except sesame seeds. Beat the mixture with a whisk or mixer.

Grease a baking dish with butter and sprinkle with flour. First lay out the broccoli with herbs, and pour the prepared dough on top. Preheat the oven to 190-220°C, place the mold inside. Bake for about 30-40 minutes.

Zucchini and eggplant casserole with tomato juice

800 g eggplants;
700 g zucchini;
1.2 kg of tomatoes;
200 g bell pepper;
2 pieces of onion;
4 cloves of garlic;
½ bunch of greens (parsley, dill);
75 ml olive oil;
salt, spices.

This dietary zucchini and eggplant casserole is simply created for a vegetable, carbohydrate or tomato diet. There are no eggs, no semolina, no flour in it. Light, beautiful and tasty, it can decorate a dietary table and lift your spirits. Baked vegetables can be made a side dish by adding a meat or fish dish to them. The recipe for dietary zucchini-eggplant casserole is not complicated. Even a novice cook can master it. Bake at 180 degrees for 1 hour.

Wash the zucchini and eggplants, wipe and cut into slices. If the zucchini is not young, remove the skin.
Chop the onion and saute it in a frying pan until transparent.
Wash the tomatoes and halve them. Scald one half with boiling water and remove the skin from them. Cut the other into slices.
Blend peeled tomatoes in a blender until juice is obtained and season with spices.
Cut the bell pepper lengthwise into strips.
Pour the tomato juice into a saucepan, add the bell pepper and cook for 10 minutes over low heat.
Place zucchini, eggplant and tomato slices in a baking dish, alternating with each other.
Sprinkle the vegetables with chopped garlic and herbs.
Drizzle lightly with oil.
Pour hot tomato juice on top.
Place in the oven.

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Dietary casserole with celery in a slow cooker

300 g broccoli;
100 g of salad celery;
100 g leeks;
4 eggs;
2 tbsp. spoons of milk;
salt pepper.

This recipe contains few ingredients, but they are all very healthy and will make up the diet of anyone who is watching their weight and trying to eat healthy. The dish is low-calorie, 100 g contains only 70 kcal. Suitable for a mixed low-calorie diet or for exiting any other. It can be served with tomato juice, adjika or yogurt. Bake in the “Baking” mode for 30 minutes. Now we’ll tell you how to prepare dietary vegetable casserole in a slow cooker.

Separate broccoli into florets and cut large ones.
Cut the celery into cubes.
Place the vegetables on the steamer rack and steam until soft.
In a bowl, beat eggs with milk with a whisk, add salt.
Grease the bowl with butter.
Place steamed vegetables in it and add salt.
Pour the egg dressing over the vegetables.
Cut the leeks into thin rings, you can fry them a little in a frying pan.
Place onions on top for beauty.
Close the multicooker and set the mode.

Diet carrot casserole with semolina

500 g carrots;
2 chicken eggs;
4 tbsp. l. decoys

This diet carrot casserole has a simple recipe with semolina. You can make it for lunch, dinner or breakfast. An excellent, light and healthy diet will bring health to the body and help cleanse the liver and intestines. Calorie content is only 50 kcal. The perfect meal when you're short on time or money. Excellent food for children. Prepare carrot casserole with semolina for the whole family. Serve either hot or cold. For those who are not on a diet, offer honey, sour cream, condensed milk, berries, fruits or nuts. The last ingredients can be added during cooking. If instead of 1/3 of the part you take cottage cheese, you will get an equally tasty and healthy carrot-curd casserole. Cook the dish in the oven for 25-30 minutes at 180 degrees.

Boil carrots in their skins (30 minutes), cool.
Using a whisk or fork, beat the eggs until white.
Gradually stirring, slowly pour the semolina into the eggs.
Leave the resulting mixture to soak for 30 minutes.
Peel the carrots and grate them on a medium grater.
Mix the egg mixture and carrots.
Take a rectangular baking pan. For this recipe, a size of 20 by 10 cm is suitable.
Grease the mold a little with vegetable or butter.
Sprinkle the sides and bottom of the mold with semolina.
Place the mixture into the mold, level the surface and into the oven.

Dietary pumpkin casserole without eggs and flour

300 g pumpkin pulp;
250 g semolina;
250 g low-fat kefir;
160 g sugar or a pinch of sweetener;
50 g water;
1 tsp. baking powder;
1 lemon.

Dietary pumpkin casserole has a dense consistency. If you want more airy baked goods, add 1 beaten egg and 200 g of cottage cheese. However, this way it turns out to be a little higher in calories. This dish has effective cleansing properties. It will be ideal before any diet. Eat this pumpkin manna for 2 days in the evenings, and your body will enter the diet cleansed. What makes this pumpkin casserole recipe unusual is the syrup that is poured over it. You don’t have to do it if you are preparing for a serious diet. You need to cook for 45 minutes with the oven heating to 190 degrees.

Grate the pumpkin on a grater with medium-sized cells.
Divide the sugar into 2 parts - for syrup and for casserole.
Combine pumpkin with sugar, baking powder and semolina.
Place the dough in a mold and bake in the oven.
While baking, make lemon syrup.
Squeeze the juice from the lemon, add water to 100 grams.
Add the other half of the sugar to the juice.
Stir, put on fire.
Bring to a boil and cook for 5 minutes.
When the casserole is baked, pour syrup over it while it is hot.
Keep in the switched off oven for 5-6 minutes so that the syrup is absorbed.

Casserole with chicken and cabbage

The nutritional value of the finished dish per 100 g is 113 kcal.

Proteins – 8.5 g.
Fats – 12 g.
Carbohydrates – 12.5 g.

Ingredients: 500 g white cabbage, 450 g chicken fillet, 1 onion, 1 medium carrot, 2 tbsp. vegetable oil, 100 g mozzarella.

Instructions. Finely chop the chicken breast or grind through a meat grinder. Grate the carrots on a fine grater, finely chop the onion. Mix it all and lightly fry in vegetable oil. Finely chop the cabbage, add salt, squeeze with your hands and drain off excess liquid.

Mix everything until smooth, place in a silicone mold that does not require greasing. If you don’t have one, you can use a regular one, but you need to lightly sprinkle it with oil and sprinkle with breadcrumbs or flour. Preheat the oven to 170-180°C, bake for 35-40 minutes.

Casserole of chicken, potatoes and onions with mushrooms

There is no diet that can prohibit a woman from eating some chicken. So let's get started!

Let's take for this dish:

3 potatoes;
chicken breast;
large onion;
4-5 medium champignons;
a little vegetable oil for frying and greasing.

First, boil the breast, let it cool, and then pass it through a meat grinder. Alternatively, you can just chop it finely.
Peel the potatoes and cut into slices as for gratin.
Cut the champignons and onion into cubes, first fry the onion in a frying pan, and when it is almost transparent, add the champignons for just a couple of minutes and fry, stirring.
Transfer this mixture from the frying pan into a bowl with chopped chicken meat, mix, add salt and pepper to taste.
Layer the potatoes and the meat mixture into the pan, finishing with the potatoes, which we pour with the remaining oil. Bake at 180°C for about an hour.

All dietary casseroles, except sweet ones, can be served with fresh chopped herbs.

Casserole with cod and carrots

The nutritional value of the dish is only 108.2 kcal.

Proteins – 12.8 g.
Fats – 4.4 g.
Carbohydrates – 4.3 g.

Ingredients. 400 g cod fillet, 1-2 carrots, 1 egg, 0.5 tbsp. milk, 1 tbsp. whole wheat flour, 20 g ghee, salt to taste.

Instructions. Chop the fish into small pieces, remove all visible bones. Steam it without salt. Place the resulting pieces on the bottom of the baking dish. Peel the carrots and grate them on a fine grater. Spread it evenly over the fish. Separate the yolk and white. Lubricate the carrots first, beat the second until stable foam.

Pour the milk into the pan, add the flour and cook for a few minutes, stirring constantly. Add some salt and ghee. Cool slightly and gently stir in the egg white foam. Pour the resulting mixture on top of the fish and carrots. Place the pan in the oven and bake at 185-200°C for 25-35 minutes.

Lean and very tasty casserole

During Lent, the diet of believers is very limited, but monastery kitchens are rich in excellent recipes for Lenten casseroles, which are not only tasty, but also satiate a person and give him enough strength for everyday work.

The simplest recipe for a Lenten casserole for strict fasting is potato with mushrooms. For it you need:

6 potatoes;
300 g mushrooms.

If you take dry mushrooms, keep in mind that after soaking their weight will increase at least 10 times, that is, you only need to take 30 g of such mushrooms.

Potatoes need to be peeled, boiled in salted water and crushed without adding milk or butter.
Mushrooms are cut finely.
Layers of crushed potatoes and mushrooms are placed in a clay dish, ending with potatoes.
Bake at 180°C for 20 minutes. This is such minimalism, only two products and a little salt.

Such a strict casserole may also be suitable for people with food allergies, whose list of foods allowed for consumption is very small.

Step-by-step recipe for casserole with cottage cheese, eggs and vegetables

The recipe is very simple and will certainly add variety to your diet. This is the vegetable version of the casserole. If you prefer a meatier version, add chicken breast or ground meat (pre-fried). Even on the Dukan diet you can eat this dish.

For 2-3 servings you need:

¼ part bell pepper;
1 large tomato;
a handful of iceberg lettuce leaves (or Chinese cabbage);
200 g cottage cheese;
150 g oatmeal;
3 eggs,
2-3 tablespoons of milk,
pepper and salt to taste;
½ tsp. sweet paprika.

Wash and chop all the vegetables, tear the lettuce leaves with your hands.

Mash the cottage cheese with a fork, mix with oatmeal, milk and spices. Beat three eggs with a pinch of salt.

Mix the curd-oat mixture with the salad, and then add the beaten eggs. Cover the pan with foil, grease with oil and lay out the finished mixture. Distribute bell pepper and tomato cubes on top. You can sprinkle a little spices.

Place in the oven at 175 0C for 40 minutes.

The casserole turns out to be very dietary and tender. A kind of oatmeal pancake with vegetables.

Instead of oatmeal, you can add boiled buckwheat, you will get a very tasty and dietary cereal. These casseroles are low in calories and very filling.

Sweet with banana in the microwave

In the morning you want something tasty. A microwave casserole of cottage cheese and bananas without flour takes 5 minutes to prepare. Bananas can be eaten on a diet, of course, in small quantities. And the high protein content in this dish will give you a feeling of fullness for several hours. There are only 135 kcal per 100 g of dish.

Required Products:

140 g cottage cheese 5%;
4 tbsp. l. oat bran;
1 egg;
half a banana.

Mix cottage cheese, egg, banana and oat bran well. Place the resulting mass in small silicone molds and cook in the microwave at medium power for about 4-5 minutes. Makes delicious mini casseroles. Use low-fat cottage cheese to reduce the calorie content of the finished dish.

You can prepare delicious cottage cheese casseroles in the microwave. In 5 minutes you get a delicious breakfast or snack.

Types of casseroles

There are 4 main types of casseroles:

cabbage;
curd;
cheese;
potato

All of them are very easy to prepare, but cannot describe the whole rich world of casseroles that appear on the tables of millions of families every day.

Depending on the ingredients used, this dish can be meat, fish, cottage cheese, porridge and pasta, and, of course, vegetables.

This list is far from complete and is limited only by the imagination of the cook.

A little about the vegetable version of the dish

Despite its name, vegetable casserole can be prepared at any time of the year, using both fresh and frozen ingredients.

In addition to the obvious benefits, this dish has another significant advantage - it does not require much effort and a lot of time for baking.

For cooking, you can use absolutely any vegetables that are combined with pasta and cereals.

To ensure that the finished dish has a crispy crust on top, it is sprinkled with grated cheese.

As a sauce, you can use simple ingredients such as mayonnaise, tomato paste and sour cream.

Zucchini casserole recipe

Ingredients	Quantity
young zucchini -	2 pcs.
head of cauliflower -	1 small
bell pepper -	1 PC.
bulb onions -	2 pcs.
fresh tomatoes -	2 pcs.
carrot -	1 PC.
frozen green beans -	150 g
vegetable oil -	4 tbsp. spoons
eggs -	2 pcs.
hard cheese -	100 g
dill -	3 branches
green parsley -	3 branches
10% cream -	150 ml
dry Italian herbs -	taste
ground pepper (black) and salt -	taste
Cooking time: 90 minutes	Calorie content per 100 grams: 98 Kcal

When preparing this dish, stewed vegetables are laid out between layers of zucchini.

The most important thing is the taste of the dish, so the set of ingredients can always be changed at your discretion.

The cooking process is as follows:

The cabbage is disassembled into small inflorescences, and the beans are cut into small pieces, after which both ingredients are boiled in boiling water (necessarily salted) for 5 minutes.
Then the water must be drained using a colander.
Carrots, peppers and onions are cut into small pieces, and tomatoes into slightly larger pieces.
Onions and carrots are sauteed in oil (half is taken), after which pepper is added, and the whole thing is stewed for 5 minutes.
Then you need to add tomatoes, cabbage and beans, pepper and salt, add herbs, mix thoroughly, and then simmer for up to 7 minutes.
Zucchini is cut into rings, and their thickness should not exceed 0.5 cm.
Then they are fried until soft and salted. If young fresh zucchini is used, they do not need to be peeled.
Now you can start assembling the workpiece. First, the zucchini is laid out in one layer, and on top they are covered with stewed vegetables (half). Again a layer of zucchini, and again vegetables.
Beat eggs with cream. Pour this mixture over the laid out vegetables and then sprinkle them with pre-grated cheese.
The workpiece is sent to a preheated oven for 40-45 minutes. The temperature should be within 180 degrees. The finished dish is sprinkled with very finely chopped herbs and served.

The video recipe presented below is completely different from the casserole above, because it has a completely different cooking technology, but we present it to you as an original idea.

Very similar ingredients are combined and baked in such a way that the dish can then even be used as a pate:

Nourishing vegetable casserole in the oven: recipes for beginners!

For those who prefer to cook hearty dishes, this recipe for vegetable casserole with potatoes is perfect. The dish presented below is best made in the summer-autumn period, when there is an abundance of zucchini and tomatoes, and there are also young potatoes! To reduce the amount of carbohydrates, you need to add a protein component to the composition. In our case there will be hard cheese. We will make the filling from heavy cream and chicken eggs.

The composition can include zucchini or zucchini. Young fruits with thin skins do not need to be peeled, but cut and placed whole! Zucchini has very low calorie content. But thanks to the potatoes, the dish will be quite filling. The dish includes tomatoes. You can use cherry or traditional fruits. In the latter case, it is important to first remove the skin and only then chop the tomatoes.

Ingredients:

Zucchini – 2 medium-sized pieces;
Potatoes – 2 pieces;
Tomatoes – 2 pieces;
Onion – 1 head;
Garlic – 3 cloves;
Hard cheese – 150 grams;
Heavy cream – 200 ml. To reduce the fat content of the finished dish, you can use full-fat milk;
Chicken egg - 2 pieces;
Salt, black pepper - to taste;
Vegetable oil – 2 tablespoons.

Nourishing vegetable casserole in the oven: recipes for beginners!

Cooking method:

Heat vegetable oil in a frying pan and fry the onion, chopped into small cubes;
Peel the tomatoes and cut into medium cubes. To peel a tomato, you can use a special knife or place the tomatoes in boiling water for 40 seconds, after making cross cuts at the base;
Add the tomatoes to the onions and simmer for about 5 minutes, stirring occasionally;
We peel the garlic, pass it through a press or simply chop it with a knife, send it to the onions and tomatoes;
Peel the potatoes, wash them, cut them into thin slices;
We do the same with zucchini;
Place potatoes on the bottom of a heat-resistant dish greased with vegetable oil, salt and pepper them;
Place the zucchini over the potatoes, add salt and pepper;
Sprinkle the mixture with chopped dill, lay out the stewed vegetables;
Whisk the eggs and cream in a bowl. Salt the mass and add a little pepper;
Place the filling into a baking dish. Cover the top of the mass with grated cheese;
Bake the dish at 200 degrees for about 50 minutes.

Serve the dish to the table immediately after preparation. It turns out very satisfying and tasty. The most important thing is that you don’t have to add a meat component to the casserole!

Dietary vegetable casseroles: benefits and features

Vegetable casseroles appeared relatively recently. And all thanks to the economy of the housewives. According to culinary specialists and chefs, the dish originally included those products that remained unnecessary on the shelves of the refrigerator. It was much later that they began to come up with all sorts of variations on the theme of casseroles.

Vegetable baked dishes were first intended for vegetarians, then they began to be used for various diseases, as they were included in the list of dietary casseroles. Today there are a huge number of different recipes. But first you need to understand what the benefits and advantages of such a diet are.

Read more about the popular vegetarian diet for weight loss. Vegetable casserole is one of the dishes in this diet.

Features of preparing dietary vegetable casseroles

The casserole can be prepared in any way, but in order for it to correspond to the name “dietary”, you must adhere to certain cooking rules :

You can add absolutely any vegetables to the dish - potatoes, carrots, cabbage. And also zucchini and zucchini, eggplant and tomatoes, mushrooms, etc.
A small amount of meat, minced meat or fish is allowed if dietary requirements require it. But all these products must be used low-fat, otherwise your dish will cease to be dietary and will not bring the desired results and benefits for the body.
Before preparing the vegetable casserole, the ingredients need to be washed and cleaned. Then rinse again under running water.
The ingredients can be grated using a grater or cut into small cubes.
To make the dish look more piquant, add some color to it - add green peas, corn and other bright vegetables.
When baking, the walls and bottom of the mold must be greased with vegetable oil (preferably olive), but under no circumstances should you add fat.
To make the dish juicy, place onion rings on top of the potatoes. Onions also go well with meat.
If you are preparing a casserole with eggplants, first steam them in the oven or sprinkle them with salt for a few minutes. This will get rid of specific bitterness.
Be sure to season the dish with hard cheese.
A special filling will add structure to the vegetable casserole and improve the taste. The filling is made from eggs and low-fat sour cream. If necessary, you can add a little coarse flour. Sour cream can be replaced with natural yogurt, fermented baked milk or kefir.
To speed up metabolism, add spicy spices. Vegetables go well with turmeric, red pepper, and ginger.
If the dish is being prepared for weight loss, keep in mind that legumes and potatoes are very high in calories, so add them in limited quantities.
You can add zest to the taste with sour apples, pomegranates, currants, dried fruits and nuts.

The baking process should be divided into 2 main stages :

Roast all the vegetables in order until they are cooked through. For example, first add eggplants and carrots, let them bake for about 15 minutes, then add potatoes, onions, etc.
When the vegetables are ready to eat, pour the filling and sprinkle with grated low-fat cheese.

The benefits of dietary vegetable casseroles

The benefits and benefits of dietary vegetable casseroles:

fast weight loss;
low calorie content;
no need to give up many foods;
cleansing the body of toxins and bad cholesterol;
normalization of metabolic processes;
acceleration of metabolism;
saturating the body with substances that are useful and important for health;
improving the functioning of some internal organs;
the ability to cook in summer, winter, spring and autumn;
You can use both fresh and frozen vegetables;
speed and ease of preparation;
vegetables can be combined with any product;
opportunity to experiment.

Try to prepare an original vegetable casserole, which not only has an irresistible taste and will bring considerable benefits to the body, but is also special, because it is prepared according to a new recipe, which is described in detail in this video.

Cottage cheese in the oven without flour according to Dukan

The famous Dukan diet is based on long-term intake of protein foods (lean meat, low-fat cottage cheese and cheeses, all non-starchy vegetables) and a ban on sugar. But it is in this food system, with its proven effectiveness, that sugar substitutes are allowed. The recipe for the Cottage Cheese casserole fully complies with the requirements of the Dukan Diet. You can eat at any stage - from Attack to Consolidation.

For preparation you will need:

400 g low-fat cottage cheese;
2-3 eggs;
3 scoops of sweetener;
¼ tsp. salt;
1/2 tsp. vanillin;
2 tbsp. corn starch;
orange zest - to taste;
vanilla - to taste.

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Grind the cottage cheese with a blender into a homogeneous mass. Beat the yolks with sweetener until white, add orange zest, vanillin and starch. Beat briefly, just until the components join together. Add cottage cheese.

In a separate bowl, beat the egg whites with a pinch of salt until stiff foam and carefully add it with a spoon to the curd mass. Line a 24 cm mold with baking paper and pour the mixture.

Bake for 10 minutes at 180 degrees, then reduce the temperature to 160 degrees and bake for another 40-50 minutes. If the bottom of your baked goods burns in the oven, place a container of water there.

For other options for dietary cottage cheese casseroles, see another article.

Potato casserole with meatballs

Bright, beautiful and very original casserole. You can use any minced meatballs for the casserole; you can add zucchini or pumpkin to it for juiciness. You can use ready-made meatballs if you have them at home. You can also use leftovers from lunch, such as mashed potatoes, for the casserole.

Cooking time: 1 hour 20 minutes. Number of servings: 6.

Ingredients:

Half a kilo of potatoes and a couple of eggs.
250 grams of minced meat and 30 grams of butter.
¼ each of zucchini and onions.
70 ml. cream or milk and 4 tbsp. l. sour cream.
30 grams of hard cheese and a couple of cloves of garlic.
To prepare meatballs, use vegetable oil and breading.
Greens, pepper, salt and spices - to taste.

Preparation:

1. Meatballs are prepared, shaped and fried from minced meat, grated and squeezed zucchini, one egg, salt and spices.

2. A puree is prepared from boiled potatoes, milk, butter and two eggs.

3. Grease the mold with butter and sprinkle with breading.

4. The puree is poured into the mold and the meatballs are pressed into it.

5. The top of the future casserole is covered with a sauce made from sour cream, garlic squeezed through a press, finely grated cheese and spices. The dish is baked in the oven at a temperature of 180 degrees for 25 minutes.

A casserole prepared according to this recipe can delight loved ones on weekdays and can easily decorate a holiday table. The number of meatballs can be taken according to the number of expected guests.