Rules for cooking shish kebab for those on a diet

May 2, 2021 Admin Home page » Diets and recipes

How to cook a delicious diet kebab that will not contain extra calories and will not spoil your figure. Fitness recipes. Tips for delicious barbecue. Video.

It is hardly possible to meet people who did not go out to barbecue in the summer. Behind the scenes, the first summer barbecue is prepared for the May holidays. How can you not try it when nature comes to life after winter hibernation, and fresh air and warm weather beckon you to go out and cook this delicacy. Many people know that kebabs are a high-calorie dish, but you can make a dietary kebabs and enjoy the wonderful taste without the fear of accumulating excess fat deposits.

How to do this and tips on choosing ingredients for a flavorful and nutritious kebab will be discussed further...

Chicken thighs on coals

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• 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.

It's all in the marinade

In principle, kebab is a healthy food. You just need to choose the meat from which it will be prepared. Of course, the best kebab comes from lamb and pork, however, this meat is fattier than, for example, beef. You can diversify and at least once try to cook kebab from rabbit or fish.

When compared with other products, meat is not a particularly fatty product, and if it is cooked, then it is generally a dietary dish, because it is fried not in oil, but over an open fire, this is already a plus. All that remains is to solve the problem with the marinade.

Red fish shish kebab

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• 1 kg salmon fillet
• 200 g cherry tomatoes
• 20 g ginger root
• 1 tbsp. l. sage
• 2 tbsp. l. olive oil
• 1 tbsp. l. soy sauce
• Salt and pepper

Step 1. Cut the fish into 2x2 cm pieces.

Step 2. Mix fresh, chopped sage, soy sauce, ginger, tomatoes, spices and oil.

Step 3. Pour this marinade over the fish and refrigerate for 1 hour.

Step 4. Soak wooden skewers in water for 1 hour to prevent them from burning on the grill.

Step 5. Thread the fish pieces onto skewers, alternating with cherry tomatoes.

Step 6. Fry, turning constantly, for 10 minutes.

Sandwiches

It all depends on your imagination. The main thing is to choose whole grain bread or crispbread. Chicken, cheese, tomatoes, cucumbers, avocado, onions, arugula, and tossed salad are excellent healthy ingredients. Instead of unhealthy sauces, you can use pesto, unsweetened yogurt or guacomolle.

You shouldn’t give up the pleasure of gathering with friends around the fire and singing with a guitar. And there's no point in enjoying delicious hot meat either. Any dish can be healthy if we want it. Well, remember that everything is good in moderation.

Spicy shrimp skewers

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• 1 kg of large shrimp without heads (you can use langoustines)
• 3 pcs. sweet pepper
• 3 onions
• 2 tbsp. l. vegetable oil
• Lemon

Question answer

What is better - firewood, coals or briquettes for barbecue?
For the marinade :

• 15 g fresh ginger
• 3 teeth garlic
• 1 bunch of cilantro
• Black pepper
• Salt
• Garam masala
• 500 ml table mineral water
• 1 lemon

Step 1. Chop the cilantro, pass the garlic through a press, grate the ginger on a fine grater.

Step 2. Add spices and salt. Squeeze lemon juice and add water.

Step 3. Pour marinade over thawed shrimp and leave for 2 hours.

Step 4. Remove the shrimp from the marinade and fry on a grill over coals for 7 minutes.

Tip: It's best to fry shrimp in their shells so they don't lose their juices.

What kind of meat should it be?

Pork fades into the background, since its pulp contains the most calories - about 300 per 100 g. For dietary kebab, you need to choose one of the following options:

• chicken fillet (100 kcal per 100 g);
• veal (110 kcal);
• turkey fillet (130 kcal);
• chicken thigh (160 kcal);
• beef tenderloin (190 kcal);
• rabbit fillet (200 kcal);
• lamb (200 kcal).

It is important to know that frozen meat is not used for barbecue. Fresh, chilled fillet is perfect. Since these options contain minimal fat, the meat may be a little tough after cooking. To avoid this, sprinkle it with lemon juice first. Before marinating, cut into small square pieces of medium size (5*5 cm).

Mackerel on the grill

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• 3 small mackerel
• Salt and black pepper
• ½ head of garlic
• Parsley and dill
• 1 lemon
• Vegetable oil

Step 1. Thaw mackerel, wash, gut.

Step 2. Peel and cut the onion into circles.

Step 3. Cut the lemon into circles. Finely chop the greens.

Step 4. Squeeze a little lemon juice into the parsley, add a couple of slices of onion, mash and mix.

Step 5. Salt and pepper the mackerel outside and inside.

Step 6. Put greens inside the fish and leave for an hour.

Step 7. Lubricate the fish with half the vegetable oil.

Step 8. Pass the garlic through a press and mix with the remaining oil.

Step 9. Grease the grill with vegetable oil. Place the fish on it.

Step 10. Fry the fish over coals, brushing it with garlic oil.

How to marinate correctly?

Whether you can eat kebab while losing weight is influenced not only by the main product, but also by its marinade. All options with mayonnaise dressing and ketchup are immediately discarded. These products are the enemies of those losing weight. Dietary kebab made from chicken, beef, fish or vegetables may contain:

• soy sauce;
• tomato paste;
• mustard (preferably Dijon);
• sparkling mineral water;
• lemon juice;
• dairy products (kefir, sour cream, yogurt);
• vegetable oils.

For tough beef and lamb, first make a “bath” of lemon and sparkling water. This will make the fibers softer and the kebab will be more tender.

It is necessary to keep the meat in the marinade for at least a day. For taste, add herbs, spices and favorite herbs.

Champignon kebab

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• 1 kg champignons
• 1 large pack of sour cream
• 3 cloves garlic
• 2 tsp. mustard
• 1 bunch of cilantro or dill
• Salt pepper

Step 1. Finely chop the greens and garlic and grind together.

Step 2. Add sour cream and mustard to the greens, stir, salt and pepper.

Step 3. Wash the champignons, add the marinade to them, mix gently so that all the mushrooms are evenly coated.

Step 4. Leave the mushrooms to marinate for 1-2 hours.

Step 5. Grill over coals for 10 minutes.

Article on the topic

Kebabs and more. Proven recipes for meat dishes for a picnic

diet sauce

You can season ready-made dietary chicken kebab on the grill with a low-calorie sauce. It includes:

Sauces based on tomato paste with lots of herbs are good for beef. Lamb “loves” berry mixes. You need to grind gooseberries, currants, and lingonberries until smooth. Boil and add a little liquid honey.

According to the rules, you need to monitor the readiness of the kebab so that it does not burn. Smoked pieces contain a lot of carcinogens. The fat from the meat must be trimmed off first, so the calorie content of the finished dish will be significantly reduced. For those who are worried whether kebab can be supplemented with a side dish on a diet: only vegetables and herbs. Then this dish will not affect your figure in any way, will retain its shape and will even promote weight loss.

IMPORTANT! Informational article! Before use, you should consult a specialist.

Fruit kebabs

• 2 bananas
• 2 large pears
• ½ pineapple
• 2 kiwi
• 2-3 glasses of dry white wine
• 1 orange for juice
• 3-4 tbsp. l. powdered sugar.

Step 1. Prepare the fruit. Cut them coarsely: bananas - into three parts across, kiwi - into 4 parts, pineapple - into large cubes, pears - into 4 parts.

Step 2. Cut out the seed pods from the pears.

Step 3. Sprinkle the fruit with ground spices and pour in dry white wine. Leave for a couple of hours.

Step 4. Place fruits: banana on one skewer, pineapple and kiwi on another, pear on the third.

Step 5. Bake on cooling coals until golden brown. You need to bake so that the inside of the fruit remains damp, then they will not fall off the skewers and will remain juicy.

Step 6. When serving, pour over orange juice and sprinkle with powdered sugar.

Experts' opinions

Nutritionists advise choosing only high-quality meat and seafood for barbecue, so they advocate marinating the dish yourself.

Doctors give some valuable advice on preparing the dish:

1. Do not fry the meat until it turns black. It will not bring any benefit to the body. Burnt pieces contain a large amount of carcinogen.
2. Trim fat before consuming the dish. This rule especially applies to people who have chronic problems with the digestive system. Fried, fatty foods in combination with sauces are highly likely to lead to exacerbation of gastritis or pancreatitis.
3. Along with shish kebab, eat a large amount of greens and vegetables. The fiber contained in the products will allow you to remove up to 50% of combustion components from the body. Parsley, dill, green onions, and cilantro go perfectly with barbecue. Among vegetables, preference is given to those that contain a large amount of vitamin C - bell peppers, zucchini, cucumbers, celery.

Evgenia Makurina – nutritionist, blogger

I recommend refusing to buy meat that even has a slight smell of rot. A good kebab should be elastic, without mucus on the surface. It is advisable to check the quality of the product by pressing your finger on it. A quality product will quickly restore its original shape.

I do not recommend choosing meat by color. Many people believe that the redder it is, the less fat it contains. However, nowadays producers have learned to add components to the animal diet that affect the color of the meat, making it darker.

Putrenko Lyudmila, gastroenterologist

People with digestive problems are advised to eat chicken or turkey kebab. A huge role is also played by the quality of the prepared product. Burnt kebab contains a large amount of carcinogens, and raw kebab can cause infection with intestinal parasites.

For a picnic, I recommend taking more vegetables and herbs with you. Zucchini, cucumbers, lettuce, and green onions will be especially useful. Prohibited additions to barbecue on a diet include sausages, sauces, brisket, and alcohol.

Anna Belousova, nutritionist

It is better to use kiwi as a marinade for barbecue. The fruit prepares meat well for frying and does not irritate the mucous membranes of the stomach. The fact is that the fruit contains a large number of enzymes that break down coarse fibers. The marinade is prepared in the ratio of 1 kg of kiwi per 2 kg of meat.

What to remember

• With the right ingredients you can create a low calorie meal.
• You can replace the usual beef or lamb with vegetables - you get a vegetarian kebab - tasty and healthy!
• Don't forget about marinades - avoid mayonnaise and other fatty additives.

That's all I have for today. Bon appetit and a slim figure! See you again in new articles.

The story is told by candidate of medical sciences, doctor of the highest category, nutritionist Rimma Moisenko .

Myth one. When frying on skewers, the fat leaks out, so shish kebab is almost a dietary dish.

In fact. Compared to schnitzel or escalope, kebab will actually turn out less fatty. However, this does not mean that pork kebab can be considered a dietary dish. After all, even not very fatty pork is difficult to digest, so it is contraindicated for people with diseases of the stomach and intestines. But fish or chicken cooked on a grill or grill may well qualify as a dietary product.

Whatever kebab you choose, it is worth remembering that the best side dish for it will be green vegetables, and there should be more vegetables on your plate than meat. It’s good if the vegetables are present on the skewer interspersed with meat. Then it will be more juicy, and the dish will be less caloric.

Myth two. Carcinogens - harmful substances that are formed during frying of foods and can cause malignant tumors - are afraid of acidic marinades.

In fact. It is not true. Even if you keep meat in vinegar for a week, it will not affect the formation of carcinogens. But there are still ways to reduce the amount of harmful substances in barbecue. Do not use wood igniters when preparing it. When burned, they release harmful substances that “settle” in the meat. In addition, lighter fluid can cause a severe allergic reaction.

If you like to barbecue at home, get a vertical barbecue maker. This method of frying prevents the meat from becoming saturated with combustion products.

Myth three. Children are not allowed to eat barbecue.

In fact. Starting from the age of three, a child can eat a piece of kebab. But the piece intended for the baby should not have a burnt crust. Yes, and adults should not fry shish kebab to the point of charcoal.

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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.