Diet dishes can also be tasty and interesting, not only healthy. And people who are familiar with proper nutrition first-hand know this for sure. Take, for example, dietary beef soufflé, the recipe for which is presented in our article. This dish can confidently be called exquisite; it is prepared with virtually no fat, and turns out so tender that it can be served even to children. Our article presents other recipes for dietary dishes that are no less tasty and healthy.
Diet beef chops with tomato sauce
Ingredients
- 1 kg tomatoes
- 500 g fillet or beef on the bone
- 300 g onions
- 100 g vegetable/olive oil
- parsley/cilantro
- garlic
- pepper
- salt
How to cook
- Rinse the meat and cut into portioned slices, beat, add salt and pepper, fry on both sides in a frying pan, then place in a saucepan or saucepan.
- Cut the onion into rings, fry it, put it on the meat.
- Wash the tomatoes, cut each into 4 parts, boil for 10-15 minutes, rub through a sieve or grind in a blender, then simmer for another 5 minutes.
- Chop the greens and garlic, season with pepper and salt, put everything in tomato sauce, stir, boil for another 2-3 minutes.
- Pour the prepared aromatic sauce over the meat and onions, simmer the diet beef chops in tomato sauce until cooked.
Benefit
Red meat is a real boon for those who want to lose weight or gain muscle mass. This product contains a high amount of protein and a low percentage of fat. It also contains amino acids, collagen and various vitamins B, A, K, E.
Minerals:
- zinc;
- phosphorus;
- magnesium;
- copper;
- iron;
- selenium;
- potassium.
Per 100 g of beef tenderloin there are 20 g of protein, 19 g of fat, but there are no carbohydrates in the product. The calorie content of beef is 260–280 kcal.
Beneficial properties of red meat:
- Suitable for muscle tissue restoration.
- Strengthens bones and joints.
- Relieves iron deficiency due to anemia.
- Reduces the risk of heart attack and stroke.
- Improves blood circulation.
- Normalizes blood glucose and cholesterol levels.
- Stimulates memory and attentiveness.
- Affects digestion.
- Strengthens hair and nails, makes skin elastic and firm.
- Helps fight signs of aging.
Excessive consumption of beef, especially when fried, can lead to the development of heart disease, kidney stones and high cholesterol.
Dietary beef with Brussels sprouts
Ingredients
- 300 g Brussels sprouts
- 200 g lean beef
- 60 g fresh/canned tomatoes (without vinegar)
- 3 tbsp. l. olive oil
- pepper
- salt
How to cook
- Rinse the beef, cut into portions of about 2-3 cm, put in hot salted water, boil until soft.
- Grease a baking sheet with oil and preheat the oven.
- Place the meat on a sheet and cover with cabbage.
- Cut the tomatoes into circles, put them on pieces of meat, pepper and salt everything, lightly sprinkle with oil.
- Diet beef with Brussels sprouts is baked in the oven for about 15-20 minutes until cooked.
Diet salad with vegetables and meatballs
Ingredients
- 1/2 part fresh cucumber
- 1/2 part avocado
- 1/3 part sweet red pepper
- 3 radishes
- lettuce leaves
- green onions
- 1 tbsp pomegranate seeds
For the meatballs:
- 300 g minced beef
- 1 piece of onion
- salt, ground black pepper
- 1 tsp vegetable oil
- 3 sprigs parsley
Sauce
- 1 tsp soy sauce
- 1 tsp lemon juice
- 1 tsp balsamic vinegar
- 1 tsp vegetable oil
- 2 tbsp water
- sakhzam, mixture of peppers to taste
How to cook
- Fresh cucumber, avocado, sweet red pepper, coarsely chop radishes, add green onions and lettuce.
Prepare meatballs:
- Add finely chopped onions, parsley, salt, and ground black pepper to lean ground beef.
- Beat the minced meat at least 15 times, roll into meatballs, place in a dry frying pan and add 150 ml of cold water. Cook for 20 minutes. After the time has passed, drain the juice, add 1 teaspoon of vegetable oil and lightly fry the meatballs. Place the finished meatballs with the vegetables and season with sauce. Sprinkle the finished salad with pomegranate seeds and a small amount of hot red pepper.
For small children
How is beef good for children? First of all, it is an irreplaceable source of iron, necessary for every baby. Beef is the first meat that is introduced into the diet of a small child. First, a small piece is boiled, rubbed through a sieve and given to the baby in this form. In the future, young parents want to diversify their child’s menu and prepare him a more perfect dish. The best option would be beef meatballs with a little rice added. They can be served with buckwheat or mashed potatoes. The beef meatball soup also worked well. In short, you can prepare simple and tasty beef dishes for children.
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.
Dietary cabbage rolls from Chinese cabbage
Ingredients
- 5-6 sheets of Chinese cabbage
Filling
- 250 grams lean ground beef
- 1 piece of onion
- A few sprigs of parsley, salt, black pepper
For the sauce
- 1 piece of onion
- 1/2 carrot
- 1/4 can of tomato in its own juice without sugar
- Salt, sugar “Fit parad N7”
- 1 tsp vegetable oil
- Pepper mixture
- 3 drops Tabasco sauce
To submit
- Natural yogurt
- Fresh parsley
- Pepper mixture
How to cook
- Peel the onion, wash it, grate it, chop the parsley. Add onion, parsley, salt, pepper to the minced meat, knead. For the sauce. Wash and peel vegetables. Cut the carrots into slices and the onion into half rings. Remove the top leaves from the head of cabbage. Cut 5 cm from the bottom of the head of cabbage and disassemble into leaves. Cut the cut part into strips. Heat a frying pan with a thick bottom, add vegetable oil and fry the onion until transparent, then add the carrots.
- After 3 minutes, add shredded cabbage, tomatoes, salt, pepper, sakhzam, Tabasco sauce, add 100 - 150 ml of water and simmer for 5 minutes over medium heat. Taste the sauce and adjust the taste if necessary. Transfer half of the sauce to another container. The thick edges of the leaves can be slightly beaten off. Place the minced meat on the thick edge of the sheet. Wrap the cabbage rolls in a tube. Leave the edges free; there is no need to tuck them. Place semi-finished cabbage rolls in the prepared sauce, seam side down.
- Pour the sauce set aside on top of the cabbage rolls. Simmer over low-medium heat for 40 minutes under a half-closed lid. Serve with natural yogurt, sprinkled with herbs and a mixture of peppers.
Which one to choose
Experts believe that an adult needs to eat about half a kilogram of cooked meat every day. But in order for it to bring benefits to the body, and not unnecessary folds on the stomach, it is worth considering some nuances.
Boiled, fried
Meat for weight loss needs to be cooked properly. During processing, the product should not receive additional calories, so the use of oil and any other fat should be abandoned. However, frying in a dry grill pan or with a Teflon coating is allowed from time to time.
The main methods of cooking meat should be boiling, stewing and baking with the addition of natural spices, but with a minimum amount of salt. It wouldn’t hurt to use kitchen gadgets – a steamer, a multicooker or a pressure cooker. In them, the meat will cook faster and retain more of its nutrients.
Which one should you prefer?
When choosing meat itself, preference should be given to lean types with the least amount of fat. Because it is full of cholesterol, the excess of which is harmful not only to the figure, but also to the cardiovascular system. Help in the fight against excess weight:
- Turkey meat . It is most popular among nutritionists. This meat is easily tolerated without overloading the digestive system.
- Chicken . Breast fillet contains the most protein and very little fat. From time to time it is allowed to eat other parts of this bird. Just be sure to contain no skin or by-products.
- Rabbit meat . In addition to the “standard” benefits for meat, it contains a lot of phosphorus and calcium. But the specific smell requires a special preparation method.
- Beef . Eating this meat helps prevent anemia, which often accompanies the process of losing weight. However, it is worth considering that it contains more fat than poultry. Therefore, it is better not to partake in a diet containing beef.
The value of other types of meat for weight loss is not very high. Their calorie content is significantly higher due to the animal fat content. Therefore, the process of fighting extra pounds will be in question.
To learn how to choose dietary meat, watch this video:
Diet cutlets in the oven
Ingredients
- 500 g beef
- 500 g turkey
- 2 onions
- 3 cloves garlic
- 1 piece small zucchini
- 1 piece bell pepper
- 1 piece egg
- 1 tbsp Greek yogurt
- 1 tbsp vegetable oil
- Salt and pepper to taste
How to cook
- Wash the meat, cut into pieces
- Peel the onion, garlic, zucchini, bell pepper and cut into pieces
- Pass meat and vegetables through a meat grinder
- Add egg, salt, pepper, yogurt to the minced meat, mix everything and form cutlets. Grease a baking sheet with oil, place the cutlets and bake at 180 C for 30 minutes. Bon appetit.
Chemical composition
It has a fairly high calorie content, which sometimes reaches five hundred kilocalories per hundred grams of product. It contains very important vitamins B12 and B6. They are responsible for the complete absorption of iron, due to which a person’s blood composition improves and the liver heals. Without vitamin B12, hair becomes brittle and brittle. In addition, beef also contains a fairly decent amount of vitamin PP, which restores the walls of blood vessels. Thanks to it, capillaries are strengthened and bleeding gums go away.
Among the microelements there is zinc, necessary for the health of the genitourinary system, and magnesium, without which it is impossible to imagine a healthy nervous system. In addition, cow meat contains calcium, which is responsible for the condition of bone mass, and potassium, which strengthens the heart muscle. There are also microelements such as iron, sodium, phosphorus and so on.
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!
Diet manti
Ingredients
- 1 kg lean beef
- 2 large pieces Onion
- 50 ml Vegetable oil
- to taste Salt, black pepper
Dough
- 3 tbsp Flour
- 3 pcs Eggs
- 0.5 tsp Salt
- How much water will he take?
How to cook
- Chop the meat and onion into small cubes. Salt, pepper, add oil, stir.
- Knead a soft dough from flour, eggs, salt and water. Leave to rest for 30 minutes. Roll out very, very thin dough, spread out the minced meat, and make manti. Cook in a pressure cooker for 40 minutes. Bon appetit!
