Diet kebab options - tasty and good for your figure

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Updated: Kurzyupa

05/22/2014 Cooking time: 3 hours 0 minutes

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Meat baked on coals is, of course, cool, but not everyone’s health allows them to eat fatty pork, and even with a fried crust. How to make a dietary kebab, preserving all the nutrients and taste of the meat? Nothing complicated - just follow the instructions! ;)

Shish kebab - dietary recipe

Now that you have decided what kind of meat you can use to make shashlik, you also need to choose the right marinade that will not add unnecessary calories to your dish.

Let's consider pp marinades on different bases:

Yogurt. This base for pp marinade is the most popular. It replaces mayonnaise and is completely healthy and healthy. You can also use kefir instead of yogurt, but this is a matter of taste. Once you have the base, you can add other ingredients. Here are the different options:

• natural yogurt+lemon juice+curry+turmeric+salt
• natural yogurt+mustard+provencal herbs
• natural yogurt+garlic+lemon juice+black pepper
• natural yogurt+olive oil+fresh parsley+black pepper
• natural yogurt + soy sauce + curry + mixture of herbs.

Lemon juice. Another low-calorie base for pp marinade. Lemon juice prevents the meat from losing liquid, so the kebab turns out juicy and tender. You may like the following options:

• lemon juice+olive oil+garlic+thyme+black pepper
• lemon juice+honey+curry+vegetable oil+salt
• lemon juice+sparkling mineral water+pepper+salt+onion rings
• lemon juice+soy sauce+mustard+honey+spices
• lemon juice + grated ginger + soy sauce + black pepper

Tomato juice. If you want the marinade to be spicy, then use tomato juice as a base. You can try these combinations:

• tomato juice+lemon juice+black pepper+bay leaf
• tomato juice+olive oil+garlic+herb mixture+black pepper
• tomato juice+apple juice+coriander+nutmeg+black pepper

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May 9 is approaching, and many will be relaxing in nature one way or another, but what about those who are on a diet, because you want barbecue!))) Dietary marinades for barbecue according to the Dukan diet are delicious and not an ounce of excess weight!)) Here is a selection of the most delicious dietary marinades. Shall we try?)

1. Mineral water marinade The cut meat should be poured with carbonated mineral water (drinking or medicinal) so that all the meat is covered. Add finely chopped or blended onions (the more the better). Stir and leave in the refrigerator for at least 4 hours, up to a day. 10 minutes before cooking, drain the marinade and salt the meat. You can fry it. 2. Kefir marinade with curry Even if the kefir is a little spoiled, it’s okay. Pour kefir over the meat, mix well with your hands for about 5 minutes, as if kneading dough. Then add curry powder until the kefir turns a light yellow color. To taste, a mixture of peppers (or just black pepper) and salt. Leave it in the refrigerator overnight. 3. Soy sauce marinade (no sugar) Take soy sauce, mix it with chopped or finely grated garlic, and let stand for 30 minutes. Just pour the sauce over the meat. No salt or pepper is needed, this sauce has full flavor that will transfer to the meat. Leave the marinade overnight. 4. Mustard marinade (no sugar) Coat the chopped meat generously with mustard (table or Dijon). Add a couple of tablespoons of olive or vegetable oil, a tablespoon of du mayonnaise (you can do without it), a teaspoon of suneli hops, pepper and salt. Leave in the cold for a couple of hours. 5. A simple recipe for marinade with vinegar Rub the meat prepared for barbecue on both sides with a mixture of red and black ground peppers, finely chopped onions (2-3 pieces) and pour in 50 ml of vinegar. The kebab should be marinated for 2-3 hours in a cold place under pressure. In addition, pay special attention to the container in which the meat will be marinated: wooden and aluminum bowls and pans will instantly ruin the taste of the meat, despite the strong aroma of the marinade. Choose glass and clay containers: for example, beef tends to quickly absorb aromas, so it is usually not marinated for long - only a few hours. 6. Marinade with Dijon mustard and lemon 1 lemon, 1 tsp. mustard, vegetable or olive oil - 1 tbsp. l, salt, sugar, pepper, spices - to taste. Squeeze the juice from the lemon and mix with the rest of the ingredients. Leave the meat in the marinade for 3-4 hours. 7. Fruit marinade for Zakrepa Juices (only fresh!) of kiwi and pineapple have an excellent softening effect on meat - pieces of meat treated with them (as part of the marinade) literally melt in your mouth for 1 hour. Pomegranate juice also has a very strong softening effect - squeezed through a cloth from mashed pomegranate seeds before adding to the marinade. For proper softening effect, because... It is the juice that affects the meat, lemon (along with zest) or peeled kiwi, or pieces of pineapple (not canned, but cut from pineapple) should be grated on a coarse grater. Or carefully cut into very thin slices with a sharp knife and knead thoroughly with your hands until the juice releases abundantly. Only after this add it to the marinade. 8. Marinade with spices and roots For 1 liter of marinade: 500 ml of water, 500 ml of vinegar (6%), 12 peppercorns, 5 pcs. cloves, 1 teaspoon sugar, salt to taste, 1 bay leaf, 1/2 parsley root, 1-2 onions, 1/2 celery, 1 carrot. Place chopped onion, carrot, parsley, celery, ground pepper, bay leaf, cloves, salt and sugar to taste into boiling water and cook over low heat in a covered pan for 15-20 minutes. Then pour in the vinegar, let it boil and cool immediately. The composition and quantity of roots in the marinade can be changed. If you don't have any roots, such as parsley or celery, you can add more carrots and onions.

9. Marinade for poultry 4 tbsp. tablespoons vegetable oil, juice of 1 lemon, 2 onions, 1 bunch of parsley, 1 clove of garlic, salt, ground black pepper. Grease the bird with vegetable oil, pour over lemon juice, cover with slices of garlic and onion, parsley, sprinkle with salt, ground black pepper, leave to marinate for 2-3 hours. 10. Yogurt marinade 125 ml plain yogurt, 1 clove of garlic, 1 red pepper or , 1/2 teaspoon sweet paprika, 2 teaspoons fresh mint. Crush the garlic, peel and finely chop the mint. Add garlic, or sweet paprika and fresh mint to the yogurt. 11. “Simple” marinade 250 ml vinegar, 1 bunch of parsley, 2 bay leaves, 1 large onion, salt, ground black pepper. Pour vinegar over the meat, add parsley, bay leaf pieces, onion slices, salt, ground black pepper, marinate for 2 hours. 12. Marinade for meat 200 ml vinegar (3%), 50 g onions, 25 g carrots, 20 g parsley, 20 g celery, bay leaf, pepper, salt, sugar. Boil water with salt, sugar, seasonings, vegetables and vinegar. When the marinade has cooled, pour it over the meat. 13. Mint marinade 4-5 tbsp. tablespoons vegetable oil, 3-4 mint leaves, 60 ml white wine (additional), 1 onion, garlic powder (or 2-3 chopped garlic cloves), rosemary, marjoram, thyme, ground red pepper (hot and sweet). Mix the oil with chopped fresh mint leaves, white wine, chopped onion, garlic powder and other spices. Lubricate the meat with the resulting mixture and leave overnight. 14. Spicy marinade 80 ml soy sauce, 1 teaspoon sesame oil, 2 teaspoons grated ginger, 2 cloves garlic, sahzam to taste In a bowl, combine sakhzam, soy sauce, sesame oil, grated ginger and crushed garlic. Marinate the meat with the mixture. 15. Marinade for fish made from sour cream or yogurt Any fish kebab goes well with marinades made from sour cream and yogurt. For example, such a simple marinade of sour cream and herbs will make the taste of fish both piquant and very delicate. Several articles l. Mix sour cream with the juice of 1 lemon, finely chopped onion, salt and herbs to your taste. Leave the kebab to marinate for 20-25 minutes. 16. Spicy marinade for fish kebab If you want to amaze your guests with a truly unusual fish kebab, use this marinade; it is very similar to the marinade for pickling herring, but it gives salmon, for example, a very piquant, unusual taste. Boil a liter of water, add 3 tbsp. l. salt and saxam (amount equal to ~3 tbsp sugar), 1 allspice peas and 2 dried cloves. Bring to a boil, then remove from heat and let cool. The fish should be left in this marinade for 6-7 hours. 17. Marinade for fish with curry For 0.5 kg of fish: 2 tsp. curry, 0.5 tsp. salt, olive oil 3-4 tbsp. Combine olive oil, curry powder and salt. Mix the salmon marinade thoroughly. Dip the fish pieces into the marinade, mix and leave for 1-2 hours. Marinade for salmon with curry powder gives the fish an extraordinary aroma, spicy taste and special softness. 18. Chicken kebab in grapefruit for Zakrep Chicken thighs or drumsticks without skin and bones 1.5 kg, 1-2 grapefruits, hops-suneli 1 tsp, pepper - 1 tsp, salt to taste. Cut the chicken meat into small oblong pieces. Cut the onion into discs (without dividing into rings) 5-7 mm thick. Squeeze the juice from the grapefruit along with the pulp. Salt the washed and dried meat, add spices, and mix thoroughly. Pour in the juice so that the meat is completely covered, mash the meat in the juice, stirring so that all the pieces are soaked. Add onion. Mix carefully without disturbing the integrity of the onion rings. Add juice so that the kebab is completely covered. Cover the container with the kebab with cling film and marinate the chicken kebab for at least 1.5-2 hours. If longer, then in the refrigerator, overnight. 19. Homemade mayonnaise marinade Soft curd 0%, two raw yolks, mustard, a little apple cider vinegar + barbecue spices + dried garlic + onion. All done overnight, the next day you get a soft and flavorful kebab.

PP sauce for shish kebab

Preparing the sauce with which you will eat the kebab is also an important aspect. After all, most ready-made sauces contain a lot of calories and harmful additives. If you are eating shish kebab, then the sauce should be correct and low-calorie! Here are proven options for pp sauce:

• 6 tablespoons of natural yogurt + yolk + teaspoon of mustard + black pepper + salt. Just mix all the ingredients in a blender and you will get a truly healthy and proper mayonnaise. You can safely serve it with your favorite dish!
• ripe avocado + any greens + low-fat soft cottage cheese + salt + pepper. The perfect sauce to pair perfectly with chicken!
• kefir+olive oil+garlic+lemon juice+black pepper. A simple but versatile sauce for any meat.

PP sauces: 10 dietary recipes

Is it possible to cook delicious shish kebab in the oven?

If you want a diet barbecue during the cold season, you can cook it at home in the oven. To make the dish tasty, you need to follow these recommendations:

1. Cut the meat into medium pieces (1.5 cm).
2. Slice the meat against the grain to keep it juicy.
3. Thread the pieces onto the skewers tightly to retain the juices.
4. Bake the meat on a rack over the pan so that it cooks evenly and does not dirty the oven.
5. During grilling, the kebab is baked for 10-15 minutes (frying time on each side is 5-7 minutes). When frying in normal mode, the meat is cooked for 20-30 minutes at 190-200 degrees.

To prepare homemade shish kebab, use wooden skewers, since the skewers will not fit inside.

PP chicken breast kebab - low-calorie recipe

The lowest calorie part of the chicken is the fillet, so if you are strictly on a diet, it is better to make kebab from this part. And the dietary marinade for chicken should also be correct and healthy.

• natural yogurt+garlic+lemon juice+favorite spices.

Cut the meat into pieces - about 3 cm thick, and pour in the marinade. You will need to wait at least one hour.

Photo: instagram/jusja_galanina

Shish kebab with proper nutrition

During a diet, a person’s diet consists of a number of prohibitions. The restrictions are introduced to reduce weight, maintain fitness and improve the health of the body. Let's look at a topic that interests us and answer the question - is it possible to eat kebab with a healthy diet?

Meat is not a prohibited product when losing weight. Especially when steamed, it is considered dietary. For example, chicken kebab grilled over fire will not harm your figure. Therefore, we officially announce that you can eat it. However, you should follow 3 rules to avoid gaining weight:

1. You should be very careful when choosing dietary meat. The calorie content of the dish will depend on whose fillet you want to fry.
2. Also marinate the meat properly. The sauce plays an important role for dietary kebab. It is worth giving up mayonnaise and choosing less fatty additives, for example, kefir.
3. Don't think you can eat a kilo of low-calorie meat. With such volume, forget about a slim figure. We are talking about the permitted portion - this is 200-300 g, which will quench your appetite and will not break your diet.

Choosing meat

• To enjoy dietary barbecue, it is important to choose good and fresh meat. In our case, it is also low-calorie. So, the fattest product is pork, with more than 300 kcal per 100 g. However, if you want to make shish kebab from it, then give preference to the neck of a pig, which contains no more than 200 kcal. It is better not to take pork ribs for frying, because they are not inferior in calorie content to meat tenderloin.
• Beef takes second place after pork. On average, 100 g of dietary beef has 190-200 kcal. The advantage of such a meat dish is that it is quickly digested. If cooked correctly, the kebab will be soft and juicy. Beef contains almost 60-65% fat. The fatty part is considered to be the ribs, and the low-calorie part is the heart. Opt for sirloin (220 kcal) or tenderloin (160 kcal).
• Lamb is considered dietary meat. Most people prefer this type because it makes delicious kebab. Lamb tenderloin has about 200 kcal per 100 g. It is easily digested and does not leave a feeling of heaviness. Lamb contains iron and low cholesterol, which is a big plus. Therefore, periodically include it in your menu.
• Next in line is chicken, which is often used in cooking. It’s not for nothing that people who are losing weight love it so much, because it has a low calorie content. There are 160 kcal in 100 g of ham, and 100 kcal in 1 breast. This is definitely a dietary kebab. Both ordinary people and athletes eat chicken. The meat helps build muscle mass and is considered both filling and light. Therefore, this product is included in the weight loss menu.
• Rabbit will be a good alternative to classic kebab. Its meat has only 200 kcal per 100 g, which makes it dietary. Rabbit meat is less fatty than chicken and contains more protein. Meat will not complicate the digestion process and will have a positive effect on the functioning of the intestinal tract.
• Don’t forget about turkey, which will make a delicious, dietary kebab. Ham is calculated at only 140 kcal. Meat is a carrier of protein valuable for the human body. It also improves metabolism, which is important when losing weight. In general, the product has beneficial properties, which makes it possible to make barbecue from it.

Buy meat from a trusted seller. This way you will protect your health from possible problems.

Chicken thighs on coals

Photo: Shutterstock.com

• 700 g boneless chicken thighs
• 2 tbsp. l. wine vinegar
• 2 tbsp. l. olive oil
• A few sprigs of thyme and mint
• 1 tsp. salt
• Ground black pepper

Step 1. Beat the chicken meat very easily with a wooden mallet. But don't turn it into a cake.

Tip: alternatively, you can cut the meat into large cubes, like for a barbecue. Then fry it on wooden skewers soaked in water.

Step 2. Cut in half, salt and pepper.

Step 3. Place the meat in a bowl, sprinkle with herbs. Drizzle with oil.

Step 4. Dilute the vinegar with water and pour the marinade over the chicken.

Step 5. Marinate for 1-1.5 hours, fry on a grill over coals until cooked.

conclusions

Shish kebab can be dietary; for this you need to use only healthy ingredients, avoid mayonnaise and, if possible, butter. If you like a crispy crust and need to use vegetable oil when marinating shish kebab, give preference to olive oil, it is completely absorbed by the body and does not cause as much damage as sunflower oil.

Marinades can help diversify the taste of shish kebab; they can be made in different ways, from soy sauce, kefir, mineral water, vinegar and other products. Spices will also make the dish special. Chicken kebab can be fried either over an open fire or in the oven, in both cases the meat turns out juicy and aromatic.

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Poultry for a picnic

Dietary nutrition is based on eating foods low in calories and fat. If you want to lose weight, you should give up sweet, salty, oily foods, it is advisable not to drink alcohol and store-bought juices and lemonades.

Even lemonades with sweeteners contain harmful substances, and gases can provoke cellulite and sagging skin. That is why it is better to drink freshly squeezed juices, herbal infusions, green tea, which accelerates metabolism.

Diets are different, but they all have the same principle - healthy food and a minimum of fat. Shish kebab is a favorite delicacy of many people; trips to the countryside and to nature are indispensable without it. For those who want to lose weight, it can be hard to hold back and watch their friends gobble up flavorful, juicy pieces of meat from a skewer.

There is no need to deny yourself this dish! It is only important to make it dietary. This is possible if you use chicken meat and light marinades to prepare it, which accelerate the metabolism of spices. Chicken kebab is suitable for protein diets, because this meat contains practically no fats and carbohydrates, but a lot of protein.

Cooking tips

Nowadays, stores everywhere sell already marinated meat. This is convenient if you need to save time, but it is still advisable to cook it yourself, because supermarkets often use stale meat, fighting off the smell with aggressive marinades. Plus, you'll know better what spices you like and can use them to make your own marinade.

The simplest marinade is made from mineral water, onion, salt and pepper; you just need to pour all this over the chicken pieces, leave them in the refrigerator for a couple of hours, and then fry them in the oven or on the grill. But if you want a more refined taste, you can use lemon zest, ayran, saffron, honey, soy sauce and whatever spices you like.

Low-fat kefir is perfect for dietary barbecue; it has some acidity, which helps soften the meat. In addition, it makes it juicy and gives it a golden brown crust.

To reduce the fat content of the finished dish, you can remove the skin from the chicken, and if you do not remove it, you will get a crispy crust.

Any greens are perfect for marinade, for example, you can use parsley, basil, dill, cilantro

It is important to chop the greens coarsely and mash them with your hands so that they release their juice before adding them to the pan. Do not cut finely so that when frying the kebab it does not burn

It will have to be removed after marinating.

Before cutting the meat into pieces, wash it in cool water and dry it with paper towels.

Spices such as thyme, savory, coriander and rosemary go very well with chicken. They give the kebab a spicy aroma. Ground ginger helps tenderize the meat, and turmeric creates a beautiful golden hue. The total amount of spices in the marinade should be approximately 2 tbsp.

If you grill shashlik on the grill, make sure that the fire does not break out and burn the meat, otherwise it will be black and tasteless. Fill the flame with water.

Meat with onions pre-marinated in vinegar will be delicious; it is served as a side dish. You can sprinkle the meat with fresh herbs and add fresh cucumbers or tomatoes as a side dish.

To marinate large pieces, such as thighs or whole legs, use vinegar. It helps tenderize the meat and give it a sour taste. It is better to use apple or wine vinegar; 100 ml of product is enough for 2 kg of meat.

Myths about barbecue: is meat cooked on the grill almost a dietary dish?

Some of these ingredients speed up your metabolism and help you burn fat more intensely. To cook the fish in the marinade, 20 minutes will be enough. Citrus-based dressings such as lime, lemon, and grapefruit will help remove the smell of the product.

Nutritionists do not recommend eating commercial ketchup with barbecue, since it contains artificial colors and preservatives that provoke exacerbation of gastrointestinal pathologies and contribute to the development of allergies. This product is especially harmful for those losing weight because it slows down the digestion of food. Also, while on a diet, you should not consume kebab soaked in alcohol, such as beer or white wine. The point is the high calorie content of the drinks and increased appetite after consuming them. Let's consider several options for preparing dietary shish kebab and fish, as well as methods for preparing the ingredients.

For those who are losing weight, a dish prepared on the grill from dietary chicken and rabbit meat is best suited.

You can get rid of extra pounds without giving up your favorite foods. Even barbecue on a diet, if prepared correctly and consumed in moderation, can be afforded. Diet kebab is prepared not only from vegetables and fish, but also from any meat, taking into account the calorie content of the product. When losing weight, it is recommended to include meat dishes in the diet, but some features should be taken into account. It is necessary to choose high-quality fresh meat with a minimum amount of calories.

The bird is washed well, dried and cut into equal pieces. Finely chopped herbs and garlic are added to the meat. The bird can be topped with kefir, low-fat yogurt or mineral water. Cover the dish with kebab, seal it with cling film and put it in the refrigerator overnight.

Weight correction. Is it possible to eat pork kebab while losing weight? To the leaders. Best answer.

Rabbit meat is included in numerous diets due to its high protein content and the absence of cholesterol and salts. To prepare shish kebab, take one animal carcass, wash and dry it. There is no need to marinate fish for as long as meat.

What kind of marinade should be in order for the meat to be dietary?

A couple of hours is enough, and at least minutes. To remove the fishy smell, some people may not like it, prepare a marinade of lemon and mustard. There are no difficulties here. They marinate very quickly, a few minutes are enough. Only the mushrooms should be placed several hours in advance.

Or you don’t have to marinate them - who loves their natural taste? We take greens - cilantro, parsley, dill, basil and any other you like

Important: you need to add salt right before frying, as the vegetables quickly release their juice. Heat tablespoons of vegetable or olive oil per kilogram of vegetables over low heat, add a couple of teaspoons of lemon juice, you can season with a few cloves of grated garlic

Add the warm marinade to the vegetables, followed by the greens, mix everything.

Cooking shish kebab

You can add grated cheese for taste. Remember that the best side dish for meat or fish kebab is fresh vegetables. This is the best combination, because thanks to them, they say that meat is better digestible.

Personally, I believe that it simply does less harm - greens neutralize the acidity from meat and add fiber. Just like shawarma, this dish has a lot of low-calorie options and can be cooked either on the grill or grill, or in the oven. Let's look at some of them. For a kilogram of chicken, take half a kilo of onions and greens to your liking. We cut half of the available onions into rings, and the rest into three on a grater.

Place the chicken in one layer in an enamel bowl, then add a layer of onion rings and grated, sprinkle with herbs, pepper, and mustard.