Simple dietary beef recipes

Prepared by: AlenaPrika

04/03/2021 Cooking time: 50 min

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Those who are on a diet may be advised to bake the beef rather than boil it. The meat will acquire a golden brown crust, become more juicy and appetizing. Add some spices or fresh herbs.

Beef dishes for weight loss and dieting: benefits and harms

Nutritionists advise eating dietary beef regularly, but not more than 2-3 times a week. This meat has the following beneficial properties:

The beneficial properties of beef do not end there.

When losing weight, it is recommended to eat dishes made from lean cuts of meat, for example, tenderloin (the part of beef in the kidney area) or rump (a piece on the pelvic bone). It takes a lot of energy to break down the product, so after eating a person does not feel hungry for a long time, and calories continue to be wasted. For this reason, beef should be included in the menu for those who are on a diet.

Dietary dishes made from minced meat are the easiest to digest. It is recommended to include such food in the menu for gastritis, pancreatitis and other gastrointestinal pathologies.

In order for dietary beef dishes to bring only benefits, the daily dose should not exceed 300 g. If consumed excessively or improperly prepared, problems arise:

This is interesting! The calorie content of beef ranges from 150 to 500 kcal, depending on the cut.

Beef with vegetables in pots

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Ingredients

400–500 g boneless beef;
5–6 medium potatoes;
1 stalk of celery;
2 small carrots;
1 onion;
salt and pepper - to taste;
2 bay leaves;
a few black peppercorns;
500 ml water.

Preparation

Cut the meat, potatoes, celery and carrots into medium pieces, and the onion into small pieces. Place the beef into portioned pots first, and then the vegetables.

Season with salt, pepper, bay leaf and peppercorns. Fill with water and cover with a lid. Bake at 180°C for 1–1.5 hours.

What to prefer: beef or veal

Dietary dishes made from beef and veal are popular when dieting, as they contain little fat, saturate the body with useful substances, and have a pleasant taste. However, each type of meat has both its pros and cons.

Beef contains little bad cholesterol and a lot of gelatin, which accelerates blood clotting. For the diet, you should select a lean part of the carcass (tenderloin, rump). The disadvantage of this meat is that it often turns out tough. To prevent this from happening, various components are added to the base during preparation or it is simmered with water. You need to cook dietary beef dishes for a long time, then they will be soft.

Beef is useful for anemia and visual impairment, it helps to recover faster from injuries or serious illnesses.

Dietary dishes made from veal are easily digestible and contain valuable amino acids and minerals. The cholesterol level in the product is much lower than in beef or lamb. Calf meat is rich in gelatin, which accelerates blood clotting, so it should be eaten by people with cardiovascular pathologies. And thanks to extractive substances, this meat normalizes digestion. Veal contains little fat and has a delicate taste and aroma.

This is interesting! Beef is digestible by 75%, and veal by 90%. However, cow meat contains less fat, so it can be used to create more low-calorie options.

Jamie Oliver's Spicy Beef Burger

Ingredients for four burgers

1 teaspoon chili powder;
½ red onion;
1 sprig of fresh tarragon;
1 large egg;
a handful of breadcrumbs;
a few teaspoons of Dijon mustard;
2 tablespoons grated Parmesan;
a pinch of ground nutmeg;
400 g minced beef;
salt - to taste;
ground black pepper - to taste;
a little vegetable oil;
4 burger buns;
a few lettuce leaves;
4 pickled cucumbers.

Preparation

Mix chili powder, chopped onion, finely chopped tarragon leaves, egg, breadcrumbs, 1 teaspoon mustard, Parmesan, nutmeg and minced meat. Add salt and pepper and mix thoroughly. Form four patties from the minced meat and place in the refrigerator for half an hour.

Grease a frying pan with vegetable oil and fry each cutlet for 10 minutes, turning occasionally. If you want them to cook more, simply increase the cooking time to your liking.

Cut the burger buns in half and lightly toast the insides on the grill or in a frying pan. Brush four halves of buns with mustard, place lettuce leaves on them, prepared cutlets greased with mustard, two slices of pickled cucumber each and cover with other buns.

Which meat is better: steamed, boiled, stewed, baked, charcoal-grilled?

In order for dietary beef dishes to be tasty and healthy, you need to choose the right method for preparing them. The classic method of heat treatment is cooking.

To prepare a thick, flavorful broth, cover the meat with cool water and cook over high heat. To get delicious cooked beef, place it in boiling water. After boiling, the heat must be reduced, and do not forget to remove the foam.

If you decide to boil meat, then you need to correctly determine the heat treatment time. For young meat, 40-60 minutes is enough, for old meat – 2-2.5 hours.

Add salt at the end of cooking (10-15 minutes). If you are using a frozen product, defrost it as usual, without microwave.

Beef dishes cooked in a slow cooker are soft and tender. This type of food is easier to prepare and contains minimal calories and fat. Culinary experts advise beating meat before cooking or marinating it in lemon juice. The acid breaks down coarse fibers and enhances the flavor of the beef.

Steam the meat for 10 minutes, then add water and cook for another 1.5-2.5 hours. You can also immediately install the “Extinguishing” program.

Dietary beef dishes fried in a frying pan in hot oil are contraindicated for weight loss and proper nutrition (PN). It is enough to fry the pieces in a non-stick pan without vegetable oil or any other fat. After a short heat treatment (10-15 minutes), the dietary beef is poured with water or broth and simmered over low heat for 1.5-2.5 hours. Stewed meat retains some of its beneficial properties, it is juicy and soft.

Advice! To make soft diet beef in the oven, you need to wrap them in foil or cook them in a sleeve. Make sure that there is no hole in the shell, otherwise the fillet will become dry and tough. To increase juiciness, use watery vegetables (zucchini, tomatoes, cabbage), which are placed under or on the meat. The optimal temperature for cooking is from 190 to 220 degrees. Approximate heat treatment time is from 75 to 90 minutes.

Diet beef can be grilled; to do this, it needs to be marinated for 5 hours or more. Lemon juice is often used as the main ingredient in the marinade. A piece of meat can be wrapped in foil so that the juice does not leak out, however, it needs to be unwrapped 10-15 minutes before the end of cooking.

Diet salad with beef and baked celery root

Ingredients

2 chicken eggs
1 pickled cucumber
1/3 celery root
0.5 tsp vegetable oil
1/2 small green apple
1/2 red onion
70 g smoked-boiled beef
to taste Salt

How to cook

Peel the celery root, cut into small cubes, mix with 0.5 tsp of vegetable oil, add salt. Bake until lightly browned in an oven preheated to 220 degrees for about 15 - 20 minutes, stirring occasionally.
Boil the eggs. Peel eggs, onions, celery root.
Cut all ingredients into small cubes, add prepared celery root.
Prepare the sauce: mash 1 yolk and mix with 1 tbsp. l. natural yogurt, 1/2 tsp. French mustard, a pinch of salt, with 1/3 sahzam “Fit parad N7”, with 1 tsp lemon juice and 0.5 tsp. vegetable oil. Season the salad with the sauce. The sauce turns out very similar to mayonnaise.
Serve with freshly chopped herbs.

Ps The monster on top is a celery root chip.

The most delicious and low-calorie recipes for losing weight

A variety of dietary dishes are prepared from beef. Delicious soups, main courses, salads, and baked goods can supplement the diet of someone losing weight. When losing weight, meat is combined with vegetables, herbs, cereals, low-fat dairy products, etc. Spices will make the taste of the dish richer.

To keep the calorie content of dietary beef dishes within the normal range, you need to boil them, steam them, bake them without oil, and stew them. Avoid frying in hot oil.

Beef goulash

This is a simple way to prepare light and tasty goulash. The dietary dish consists of a minimum set of ingredients, but it turns out very tasty. Calorie content – 132 kcal/100 g.

Serve the dietary dish along with any side dish (porridge, mashed potatoes, vegetables).

Minced meatballs

Tender dietary meatballs made from minced beef with a spicy gravy will help you quickly satisfy your hunger. Calorie content – 184 kcal.

Dietary beef meatballs go well with any side dish. To reduce the calorie content of the dish, cook without rice.

Meatball soup

If you want to have a hearty lunch, but feel light, then prepare a rich soup with meatballs. Nutritional value – 65 kcal.

Let the diet soup brew for 15 minutes, then serve with croutons or toast.

Vegetable stew

Beef with vegetables is not only tasty, but also healthy. Energy value – 91 kcal.

Serve the meat and vegetables warm.

In a slow cooker in wine sauce

An exquisite dietary beef dish can be prepared at home. Nutritional value – about 207 kcal.

This makes a very tasty dietary beef dish that can be served with mashed potatoes.

Beef Stroganoff

This dish has a spicy taste and aromatic gravy. Calorie content – 193 kcal.

Eat beef stroganoff warm.

Cutlets with zucchini

Dietary beef cutlets with tomato sauce will help satisfy your hunger without harming your figure. Calorie content – about 180 kcal.

Sprinkle diet zucchini cutlets with your favorite herbs and serve with vegetables.

Casserole with cabbage

This dietary dish is reminiscent of lazy cabbage rolls or pizza. Energy value – 90 kcal.

Sprinkle the finished dietary casserole of beef and vegetables with herbs.

Baked in a pot

This recipe makes the beef soft and melts in your mouth. Energy value – 128 kcal.

When serving, sprinkle the dietary dish with herbs.

Baked in marinade

Tender and aromatic oven-baked meat will decorate your holiday table. Calorie content – 120 kcal.

Serve baked diet beef with sliced vegetables, boiled potatoes or rice.

Diet strudel with meat

Ingredients

2 pcs. pita bread
400 g lean ground beef
2 pcs. onions
300 g low-fat cheese
2 tomatoes
250 g natural yogurt
Greens to taste
3 eggs
to taste Salt, pepper

How to cook

1. Unroll the pita bread and smooth it out. Place fried minced meat and onions in a thin layer on top. Divide all filling ingredients in half.
2. Place thinly sliced tomato on the minced meat. Sprinkle grated cheese and herbs on top. Pour over 100 g of yoghurt.
3. Carefully roll the pita bread into a roll. Place in a container, brushing the edges with olive oil. Make a second roll in the same way and add it to the container. You can lay the rolls in a spiral, it will be more beautiful.
4. Beat eggs with salt and 150 g of yogurt. Pour the mixture over the rolled rolls.
5. Place in an oven preheated to t=180 degrees and remove when the eggs are completely set and the surface is browned. Delicious both hot and cold.
Bon appetit!

PP chicken or turkey goulash

If you want to make low-calorie goulash, it is best to use chicken or turkey meat. Chicken fillet is perfect! So, you need to prepare the following ingredients:

Fry the chicken fillet in a frying pan with one spoon of vegetable oil. As soon as the meat becomes a little golden, add onions and carrots to it. Fry for another 3-5 minutes. Then add a spoonful of flour and mix thoroughly. Pour a glass of water over the meat, add tomato paste and sour cream. Mix everything thoroughly, add salt and pepper. Simmer for about 10 minutes.

Did you like simple goulash recipes? Be sure to cook and eat tasty and varied food!

Jamie Oliver's goulash soup

Ingredients

250 g onions;
2 cloves of garlic;
1 green pepper;
a little olive oil;
500 g beef shin;
1 tablespoon paprika;
1 ½ liters beef broth;
2 tomatoes;
½ tablespoon of cumin seeds;
a little red wine vinegar;
1 tablespoon of tomato paste;
a few sprigs of fresh marjoram;
sea salt - to taste;
ground black pepper - to taste;
200 g potatoes.

Preparation

Cut the onion into half rings, chop the garlic, remove the seeds from the pepper and cut it into cubes. Pour olive oil into a saucepan and cook vegetables over medium heat until they soften.

Good beef should be red or light red in color and without dry edges.

Cut the beef into small cubes and cook with the vegetables until the meat is browned. Add paprika, stir and fry for another 2 minutes. Then pour in 200 ml of broth, bring to a boil and cook until the volume of liquid is reduced by half.

Add finely chopped tomatoes, cumin seeds, vinegar, tomato paste and chopped marjoram. If you can't find fresh herbs, replace them with a tablespoon of dried marjoram. Season with salt and pepper.

Pour in half the remaining broth and cook over low heat for 1.5–2 hours. After this, place the diced potatoes in a saucepan, add broth and cook until the potatoes are ready. If the soup seems thick to you, add a little hot water during cooking.

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Ingredients

500 g beef tenderloin;
2 onions;
140 g semi-hard cheese;
300 ml milk;
3 tablespoons of mayonnaise;
salt and pepper - to taste.

Preparation

Cut the beef into medium finger-thick pieces. Beat it with a hammer. Cut the onion into half rings. Grate the cheese on a coarse grater. For the sauce, mix milk with mayonnaise.

Place the meat in a baking dish in one layer. Season with salt and pepper. Place a layer of onion on top and cheese on top. Pour in the sauce and bake for an hour at 175°C.

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