Healthy dietary casseroles for proper nutrition and weight loss

Dietary vegetable casseroles are a success not only among vegetarians, but also among those people who want to lose weight, remove cholesterol and toxins from the body, learn to eat right and improve their health in general. But the most important thing is to master the cooking rules and discover the best recipes for vegetable casseroles.

Secrets of dietary casseroles

This dish was simply created to dispel the prejudice that diet dishes are tasteless. They are very tasty! There are simply certain tricks and subtleties that those who decide to introduce casseroles into their diet need to know.

The very first thing is that caloric content often depends not on the products, but on the type of culinary processing . Fried foods are much higher in calories than baked foods.

The second is meat. Of course, to lose weight you need to give up all smoked meats, fatty ham, and fatty meats in general. But lean meat can be safely included in casseroles . The best dietary meat is chicken.

Herbs and spices will add pungency and piquancy to dietary casseroles. In addition to traditional ground black pepper, you can add:

• turmeric;
• saffron;
• cardamom;
• ginger;
• coriander and others.

A few words about sugar. Find a replacement for him. But if you decide to entrust this mission to dried fruits, remember how many calories they contain: for example, 100 grams of raisins contain 264 kilocalories. For comparison: the same amount of minced pork contains 263 kilocalories.

If you want something sweet, it’s better to prepare a cottage cheese casserole with apples and a little honey. Although it is slightly higher in calories than dried fruits, it will take very little for the cottage cheese to become sweetish.

Cottage cheese casseroles for dessert

Cottage cheese is present in many diets. This protein product contains a lot of calcium. Include cottage cheese casseroles in your diet, and the diet will seem like a very pleasant experience. The calorie content of such dishes is 110-130 kcal, so they will be very appropriate in gentle or long-term diets. They will bring variety to the diet and great benefits to the body. Does your child not really like cottage cheese? Try offering him this tasty treat. If he appreciates it, you can teach him proper nutrition from childhood.

Curd and chocolate casserole without flour and semolina

• 500 g cottage cheese;
• 2/3 cup sugar;
• 50-70 g milk;
• 2 eggs;
• 4 tbsp. l. corn starch;
• 3 tbsp. l. cocoa;
• a packet of vanillin.

Since this recipe contains sugar, it is not suitable for weight loss. But it can be used to treat children, relatives, and friends. Cottage cheese casserole without semolina and flour is suitable as a PP food, as it is healthy, tasty, natural and contains only 110 kcal. Baking in the oven at 180 degrees takes 45 minutes. Let's consider step by step how to prepare a dietary casserole with cottage cheese and cocoa.

1. Combine the cottage cheese with eggs, sugar and vanilla.
2. Beat the ingredients with a blender until smooth.
3. Mix one third of the dough with cocoa and milk.
4. Add starch to the rest.
5. Grease a baking dish with butter.
6. Lay out 4 layers: white - chocolate - white - chocolate.
7. Put it in the oven to bake.

Dietary cottage cheese casserole with fruits

• 500 g low-fat cottage cheese;
• 1 tbsp. l. semolina;
• 1 sweet apple;
• 1 ripe banana;
• 2 tbsp. l. low-fat sour cream;
• white of 1 egg;
• 1 tsp. vanillin.

Thanks to the sweetness of the fruit, sugar and sweetener are not required. A dietary cottage cheese casserole according to this recipe will have a delicate sweet and sour taste. This healthy and tasty dessert will appeal to the whole family, including kids. The recipe is simple, you can change the fruit to your liking. Having learned how to do it once, then you can experiment, for example, replace semolina with oatmeal (soak it in boiling water or milk first). Fruits can be replaced with peach, pineapple - even jarred ones will do. Cottage cheese dietary casserole is prepared in an oven heated to 190 degrees.

1. Peel the banana and remove the core from the apple.
2. Cut into pieces and grind in a blender.
3. Add cottage cheese, vanilla, semolina and egg white to the fruit puree.
4. Mix thoroughly until smooth.
5. If the cottage cheese is grain-based, it is better to run everything again in a blender.
6. Place the mixture on a greased baking sheet (if it is glass, you don’t have to grease it).
7. Place in the oven for 40 minutes.
8. Remove the casserole, spread sour cream on top and bake for another 20 minutes.

Cottage cheese as a base: preparing a casserole with cottage cheese in the oven

For dietary casseroles, low-fat cottage cheese is needed.

For our dish you will need:

• 0.5 kg of cottage cheese;
• 2 eggs;
• half a glass of oatmeal (made from oats using a coffee grinder);
• one large sweet and sour apple;
• 2 tablespoons of the lowest-fat sour cream;
• the same amount of honey.

Regarding honey: it comes in different forms, and counterfeit honey is also not uncommon. There are many ways to check honey for authenticity, from simple folk methods to highly accurate laboratory tests. To check whether sugar has been added to our product, just put a little honey in a glass of weak tea. If there is no sugar in honey, the tea will darken but remain clear. The presence of sugar will be indicated by cloudiness of the tea while its color remains unchanged.

So, let's prepare the casserole:

1. We need homogeneous cottage cheese without lumps, so we rub it through a sieve twice. Then it turns out lush and saturated with oxygen. Passing it through a meat grinder, on the contrary, makes it look like a plasticine mass.
2. Grind the flakes in a coffee grinder (not from instant porridge bags) and add them to the cottage cheese. Yolks and sour cream go there, well mixed with honey. Beat the whites separately until foamy and also add them to the cottage cheese.
3. The apple needs to be washed, peeled, cut out the middle and cut into thin slices. By the way, you don’t have to throw away the apple peel; you can eat it; it contains many useful substances, in particular pectin. And we cut it off only because it will become tough in the casserole.
4. Grease a casserole dish with butter, lightly sprinkle with breadcrumbs and spread cottage cheese. Sliced ​​apple on top. Preheat the oven to 200°C and place the casserole there for 30 minutes.

With banana

You can prepare an excellent casserole even without using sweeteners. They will be replaced by a banana, which will give the dessert an amazing taste.

Required ingredients:

• 300 grams of cottage cheese (from 1% to 5%);
• 2 eggs;
• 2 ripe bananas;
• 50 ml low-fat milk;
• 2 tablespoons of semolina;
• 1 packet of vanilla.

Preparation:

Pour milk over the semolina and leave for 20-25 minutes. Mix cottage cheese and eggs with pre-mashed bananas with a fork. Add swollen semolina with vanilla to the resulting mixture and mix thoroughly. Place the curd mass in a mold and place in an oven preheated to 200 degrees for 45 minutes.

Cottage cheese-banana dessert can be flavored with low-fat sour cream before eating.

Vegetable to help: casserole with cauliflower, sweet peppers and tomatoes

Cottage cheese casseroles can also be made with vegetables - for example, a low-calorie casserole with cauliflower, sweet peppers and tomatoes.

For this dish you need to take:

• 250 g low-fat cottage cheese;
• medium bulb;
• 2 medium tomatoes;
• 4 small cauliflower florets;
• one sweet pepper;
• large clove of garlic;

1. Wipe the cottage cheese thoroughly and add diced onions, peppers and tomatoes, lightly boiled and chopped cabbage (it should crunch slightly in your teeth). You can add spices.
2. You need to bake at 180°C for about half an hour. This casserole has a unique delicate taste, very few calories and a lot of useful substances.

Casserole stuffed with hot chili under a corn crust

This dish packs a whole bouquet of bright flavors thanks to the right ingredients: spices, tomato paste, chipotle peppers in adobo sauce and pickled jalapenos.
Recipe:
Casserole stuffed with hot chili under a corn crust

Casserole with zucchini, cabbage and tomatoes

You can make dietary vegetable casseroles without cottage cheese.

Let's take:

• 2 young zucchini or zucchini;
• a small head of cauliflower;
• one sweet pepper;
• 2 tomatoes;
• young carrots;
• 2 eggs;
• half a glass of low-fat milk.

1. We clean the vegetables, cut the carrots into thin slices, the zucchini into slices lengthwise, and the rest into cubes. Lightly blanch the cabbage and chop it too. Mix all vegetables except zucchini.
2. In a greased form, lay out layers of vegetable mixture and zucchini, which should cover the casserole with the last layer. Beat the eggs with milk until smooth and pour the mixture over the vegetables in the mold. Preheat the oven to 180°C and bake for half an hour.

With carrots

An amazing dietary treat is made from cottage cheese and carrots. Orange source of vitamins is not only very healthy, but also tasty.

To try the cottage cheese and carrot casserole, you need:

• 300 grams of cottage cheese (from 1% to 5%):
• 1 tablespoon of kefir;
• 2 eggs;
• 1 large carrot;
• 1 packet of vanillin;
• sweetener to taste;
• 1 teaspoon baking powder;
• 1 pinch of salt.

Preparation:

Pass the cottage cheese through a sieve. If it is dry, you need to dilute it with a small amount of kefir. Mix eggs with sugar substitute, salt and beat thoroughly with a mixer. Add pre-boiled carrots grated on a coarse grater, cottage cheese, baking powder, vanillin and mix thoroughly. Place the resulting mass in a silicone mold and place in the oven. Baking time – 35-40 minutes at 200 degrees.

You can serve carrot dessert with diet jelly, jam or low-fat sour cream.

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.

1. Potatoes need to be peeled, boiled in salted water and crushed without adding milk or butter.
2. Mushrooms are cut finely.
3. Layers of crushed potatoes and mushrooms are placed in a clay dish, ending with potatoes.
4. 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.

How to replace sugar?

Instead of sugar, we will use a natural sweetener. When choosing a sweetener, carefully read the composition; there should not be any chemical elements in it. A natural sweetener is created exclusively on the basis of plants, its caloric content is minimal or zero, it is 5-10 times sweeter than ordinary beet sugar and does not harm teeth, figure, or health.

Proper nutrition, first of all, is aimed at improving health, and only as a pleasant consequence of the regulated functioning of the digestive system does a person get rid of extra pounds.

If its price seems high to you, then recalculate the amount of sugar that you would use, think about caries and extra pounds due to sugar consumption, and immediately see the benefits of using a sweetener.

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.

1. First, boil the breast, let it cool, and then pass it through a meat grinder. Alternatively, you can just chop it finely.
2. Peel the potatoes and cut into slices as for gratin.
3. 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.
4. Transfer this mixture from the frying pan into a bowl with chopped chicken meat, mix, add salt and pepper to taste.
5. 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.