Losing weight deliciously: dietary pasta with chicken and mushrooms - recipes with photos

We are used to the fact that pasta, along with flour, means a lot of extra calories. But in fact, even ordinary pasta can be made low-calorie: you can replace butter with olive oil, use feta cheese instead of regular cheese, and replace meat with chicken or turkey. For those who want to diversify their diet, we have collected healthy and easy recipes. Even a novice cook can make them, and it doesn’t take much time to prepare.

Heated pasta is healthier than fresh pasta. Surprising BBC Study

Good news: you don't have to give up Italian dinners for the sake of your figure.

Is it possible to have pasta with proper nutrition and diet?

Pasta is bad for your figure! This is precisely the statement that could often be heard from many people losing weight in the past. Fashionable diets advised giving up all flour products, and pasta was considered a real sacrilege during pp. How correct and relevant is this today?

The days of pasta made from regular flour are long gone.

If, when you mention the word pasta, a picture of huge, swollen and boiled pasta pops up in your memory, then we must disappoint you. The era of glory of this super dish is long gone.

Today, anyone can buy excellent pasta made from durum wheat, which perfectly satisfies hunger and is ideal for proper nutrition. Moreover, modern diets not only allow, but also recommend including pp paste in your diet as a source of slow carbohydrates.

What about calories, you ask? Everything is good here too! 100 grams of dry product contains about 330 calories, about the same as in any cereal. But don't worry, you won't even need that much paste. For an average portion, only 200 grams of already boiled pasta will be enough for you; 100 grams of the finished dish contains only about 100 calories!

So why did we think for so long that low-calorie pasta was something unattainable? Another secret is dietary preparation. What have you eaten pasta with before? With a huge amount of butter, rich gravy, a piece of fried meat or a store-bought sausage? Or maybe you also liked to generously pour mayonnaise or other sauce over pasta? This is how empty calories accumulated, which made this dish unhealthy and high in calories.

PP paste is prepared completely differently! And here are the main secrets:

• pp pasta implies the use of durum wheat pasta exclusively.
• if you use meat, it should be chicken or turkey. Fillet is even better; it contains very few calories but a lot of protein.
• store-bought sauces are not suitable for making pp pasta. You must prepare all sauces yourself according to the recipes.
• When preparing pp paste, it is good to use seafood products; they contain a lot of protein, but few calories.
• Instead of fatty cheeses, we use hard cheeses with a low fat content, no more than 20%.

The benefits of pasta

Pasta Facts:

1. Pasta is a satisfying dish, fuel for the brain and muscles. It’s not for nothing that athletes use the paste before races, strength training, in a word, before work that requires endurance and energy.
2. Contains vegetable protein and B vitamins.
3. Saturated with fiber, the role of which is invaluable in the timely cleansing of the body from everything harmful.
4. They are enriched with folic acid.
5. It has been proven that it is not cutting carbohydrates that helps you get rid of extra pounds, but cutting calories.
6. One serving (140 g) of durum pasta contains 220 calories.
7. A 100g serving of whole wheat pasta contains 123 calories.
8. Every Italian, young and old, eats 26 kilograms of pasta per year. Second place goes to Venezuelans, who consume only half this amount. Dietary pasta recipes

To prepare dietary pasta, you need to choose the ingredients wisely. There is only “naked” pasta - a test for the most outcasts. It’s better not to test your strength and prepare a tasty but dietary product consisting of several healthy ingredients, for example, dietary pasta with chicken.

Interesting!

PP pasta with chicken

Dietary pasta that can be prepared for dinner. You will need these ingredients:

• 200 grams of boiled pasta.
• 3-4 small broccoli florets. Cut into pieces.
• 100 grams of chicken fillet. Cut into pieces.
• Salt and spices to taste.
• 1 teaspoon olive oil.

Fry the meat and add a little water, spices, and broccoli. Simmer everything under the lid until the chicken is completely cooked. Then we send the boiled pasta there, mix everything and serve. Sprinkle with cheese.

PP pasta with shrimp

Do you like shrimp? Then be sure to try spaghetti with shrimp pp. You will need these ingredients:

• 180 grams of boiled spaghetti.
• 80 grams of shrimp. They must first be boiled in hot water.
• half an onion. Finely chop.
• 200 grams of broccoli. Cut into pieces.
• 10 grams of butter.
• salt and pepper.
• spices Italian herbs.

Fry the onion in butter and add the broccoli. Simmer over low heat until fully cooked. You can add a little water. Then we put shrimp there, add spices and at the very end add pasta. The KBZHU of such a serving is about 420 calories.

Photo: @kbaveragefood

PP pasta with chicken and mushrooms in creamy sauce

For the festive table, you can make pp pasta in pp sauce. You will need these ingredients:

• 200 grams of boiled pasta.
• 80 grams of chicken fillet, cut into pieces.
• 5-6 champignons. We wash, clean, cut.
• 10 grams of butter.

For pp sauce:

2 tablespoons of natural yogurt + Italian herbs to taste.

Fry the chicken in a frying pan, then add the champignons. Add yogurt with spices, reduce heat and simmer until meat is completely cooked. You can add a little water. Then put the prepared pasta there and mix everything.

Photo: @il_cibonauta

Casserole with spices and pasta

For this spiced casserole you will need the following ingredients:

1. Fresh champignons – 200 g,
2. Onion – 1 piece,
3. Cream (fat) – 200 ml,
4. Pasta – 100 g,
5. Milk (fat) – 150g,
6. Vegetable oil – 2 tbsp. spoons,
7. Olive oil – 1 tbsp. spoon,
8. Greenery,
9. Butter – 20g,
10. Chicken egg – 3 pcs
11. Milk – 50ml,
12. Cheese (hard variety) – 120g,
13. Breadcrumbs – 2 tbsp. spoon,
14. Salt, pepper, paprika - to taste.

Prepare this way:

• We clean the mushrooms: remove excess dirt, cut out all dark spots, and then prepare a brine consisting of several tablespoons of salt and a bowl of warm water
• Next, we pickle the mushrooms for a couple of hours so that all the insects crawl out.
• Boil the remaining dirt from the pores of the pulp, removing the foam with a slotted spoon, and then cut the mushrooms, washed with distilled water, into slices or small cubes.
• Now we need to prepare the pasta filling: boil our milk in a mixture with several cubes of butter until the butter has completely melted. It is advisable not to bring the milk to a boil.
• Boil the chicken eggs hard and grate the cheese at the same time.
• Then place breadcrumbs on the bottom, covered with a small layer of vegetable oil.
• If there are no breadcrumbs nearby, then rub the dried bread with garlic or even mix it with garlic oil from the previous recipe.
• When the eggs are cooked, change the water and cook the pasta (until al dente).
• Peel the eggs, finely chop them, mix with cheese, milk and butter mixture, where we also add spices and mushroom fruits. Mix everything thoroughly.
• When the pasta is cooked, place it in a colander and rinse with water, and then place it on breadcrumbs.
• Heat the oven to 180 degrees.
• Pour the mixture into a frying pan and simmer for 10 minutes, then beat the mixture with a blender until it becomes a porridge, pouring in the cream at the same time.
• Pour the filling over the crackers and pasta, sprinkle the casserole with the remaining cheese, herbs and mushrooms.
• Let the dish cook for an hour.

We have created a quick, cheap and tasty casserole, the ingredients for which are in the refrigerator of almost every housewife. We wish you bon appetit!

Dukan dietary pasta recipe

Is it possible to include this dish in your diet if you are following the Dukan Diet? Can! If you cook the pasta yourself. So what will you need?

• corn starch. We only need 6 tablespoons. This will be a substitute for regular flour.
• 2 eggs. We only need yolks.
• a pinch of salt.

Mix all ingredients and knead into a tight dough. Roll out, cut into desired pieces and dry in the oven.

Now let's start preparing our dish:

• 200 grams of Dukan boiled pasta.
• 100 grams of chicken fillet, cut into pieces.
• half a bell pepper.
• 2 spoons of soy sauce.
• Spices.
• Olive oil.

Fry the chicken, then add pepper, spices and soy sauce. Simmer over medium heat. At the end, add Dukan paste.

Photo: @cafes.urmia

Diet sauce for pasta

If you don’t know what sauce will suit your pasta, try this simple option. You will need:

• 600 ml natural yogurt. Can be replaced with low-fat sour cream.
• 50 ml Dijon mustard. This ingredient is ideal for making sauces, because 100 grams of this product contains only 159 calories.
• any dry herbs. Italian or Provençal herbs are suitable. You can also add fresh herbs to suit your taste.
• lemon zest. One lemon will be enough.

Mix all the ingredients and get the perfect sauce for pasta!

Pasta Bolognese - pp recipe

Can't deny yourself the pleasure of eating Bolognese? Then let it be spaghetti with bolognese. We have an excellent low-calorie recipe for meat sauce that can be included in your diet menu.

What you will need:

• 150 grams of minced chicken. It is better to prepare it yourself, as store-bought may contain fat.
• half an onion. Finely chop.
• 1 small tomato. Remove the skin and grind in a blender.
• half a pepper. We cut it finely.
• 1 small carrot. Grate on a fine grater.
• 1 tablespoon of tomato paste + 75 ml of water. Mix.
• 75 ml plain water.
• Spices to taste.
• 1 tablespoon olive oil.

Fry the onions and carrots, then add the minced meat and cook until golden brown. Add pasta water, pepper and tomato. Don't forget the spices. Simmer over low heat. Add 200 grams of boiled spaghetti to the prepared sauce.

The benefits and harms of champignons

Benefit

Most of this exquisite product is water, and the rest is vegetable protein, vitamins, macro and microelements and minerals. Most of all, these mushrooms contain phosphorus, which is surprisingly no less than in the same fish. Champignons are rich in vitamins of almost all groups, but the exception, which occupies a large share, are vitamins B, E, C. In addition to nutritional value, mushroom fruits of this family are distinguished by ideal dietary properties, because despite the calorie content of champignons, most of the mass is occupied by the above-mentioned protein, in itself surrounded by a very small percentage of fat and a large number of vitamins.

Champignons were also subjected to various types of scientific research, which resulted in a high content of arginine, taurine and lysine, which in themselves have a beneficial effect on the human body, improving memory and increasing mental activity

In addition, these fruits help reduce inflammation, or rather, this is facilitated by L-ergthioneine, which, being part of mushrooms, slows down the process of synthesis of inflammatory markers. All this significantly reduces the likelihood of cancer cells appearing. But linoleic acid contained in the skin removes toxins. In ordinary mice stricken with cancer for research purposes and receiving champignon essence, the tumors decreased by several tens of percent.

Harm

Despite all the benefits described above, wild champignons growing in our region are quite easily confused with their counterparts, namely some types of toadstools and fly agarics, which can easily be poisoned to the point of death.

Just like all mushrooms, Champignons have a porous structure, which means that, like snow, they accumulate all the dirt floating in the air, as well as harmful substances mixed in the soil.

But initially harmful, the pulp of the fruit contains a large amount of chitin, which is a fiber that is difficult for the human body to digest.

People suffering from gout should also not include champignons in their diet, because it is protein that is so dangerous for this disease, and there is quite a lot of it in champignon fruits.

Pasta with seafood pp

How to make pp pasta a protein dish? Make it with seafood, we suggest using mussels! So, you will need the following products:

• 200 grams boiled pasta
• 200 grams of fresh frozen mussels.
• 1 tablespoon olive oil.
• 1 tablespoon soy sauce.

Place mussels in a frying pan and place on low heat. The seafood will defrost. You can drain the water during the process. Then add oil and fry for 1 minute. Add soy sauce, your favorite spices and simmer for exactly 3 minutes. Add pasta to cooked mussels.

Photo: @rachelquenzer

Pasta carbonara - recipe here

With chicken breast

Cooking algorithm:

1. The spaghetti is boiled and drained in a colander.
2. The onion is cut into half rings, the garlic is chopped, after which the vegetables are fried in a frying pan.
3. After 3 - 4 minutes, pre-cut breasts are placed in the frying pan and fried for 10 minutes.
4. The last to be sent to other products are strips of bell peppers and quarters of pitted olives.
5. The sauce is salted, seasoned and mixed with spaghetti.

PP pasta with squid

Do you like squid? This pp pasta recipe will not leave you indifferent! Plus, everything is incredibly easy to prepare!

• 1 squid carcass. Cut into rings.

For the special sauce, take the following ingredients:

• 1 tbsp. l. soy sauce+½ tsp. honey + a little dry ginger.

Prepare the sauce and marinate the squid in it.

Fry the garlic in 1 teaspoon of olive oil, then add the marinated squid. Close the lid and simmer for 10 minutes. At the end, add 200 grams of boiled pasta and mix. You can sprinkle with herbs.

Simple grilled chicken recipe

Owners of the latest models of microwave ovens do not have to spend a lot of time cooking juicy, crispy chicken. There is almost nothing to do. The housewife will only have to prepare the mixture for applying to the chicken. It will give the carcass a charming aroma and improve the taste several times. This seasoning consists of the following ingredients: pepper, salt, tomato paste (it is tomatoes that give the chicken a delicious golden color).

This sauce should be applied to the chicken, paying special attention to the breast. The meat on it is denser.

You need to leave the chicken untouched for two hours so that it soaks and marinates. But if you want to start cooking as quickly as possible, you can put it in the microwave right away, just be sure to increase the cooking time for the bird.

You should place the chicken legs in special food foil for such ovens. You cannot use ordinary metal foil; it may short-circuit the microwave oven.

Place the chicken on the grill and place a large glass or plastic container underneath. This will be useful to prevent grease from spilling onto the bottom of the microwave oven. Press the grill mode, selecting maximum power. You need to cook the chicken for ten minutes, then turn it over and leave for another ten. To keep the chicken juicy, set the mode to normal. At the same time, place a container of water under the grill and cook for another fifteen minutes.

All older model microwave ovens do not have a grill function. But cooks shouldn’t be upset; a delicious chicken can be made there too. The crust won't be as savory, but it will still be very tasty.

Before cooking, the chicken must be soaked in the seasoning, the recipe for which is described above. In addition, you can add fresh garlic and live herbs. The carcass is placed in the oven in a medium container and closed with a tight lid. This creates favorable conditions for cooking chicken. Turn on the microwave for fifteen minutes at maximum power. Then open the microwave and pour half a cup of water into the container with the chicken. An additional portion of steam will make the carcass soft and juicy. After this, leave the chicken to cook for another fifteen minutes. Then transfer the chicken to a plate and place in the oven for another five minutes. In this short time, a juicy crust will form and the chicken will acquire a charming aroma.

Grilled chicken is served with any side dish.

Dietary pasta with mushrooms

And here is a very tender recipe for pasta with mushrooms and leeks. Take these components:

• 200 grams of boiled pasta.
• 200 grams of champignons. Wash, clean, cut.
• leek. Finely chop.
• 1 tablespoon olive oil.
• 1 tablespoon of low-fat sour cream.
• spices to taste.

Fry the onion, then add the champignons, spices and cook over low heat. At the end, add a spoonful of sour cream, mix and simmer for about 2 minutes under the lid. Serve with boiled pasta, you can sprinkle with low-fat cheese.

Main conclusions

1. Pasta can be included in the diet if it is made from wholemeal flour. The product is enriched with complex carbohydrates. It is also characterized by a low glycemic index.
2. Combine the product with vegetables, mushrooms, low-fat cheese, meat and herbs.
3. Do not use with fatty sauces, sausages and flour products.
4. Pasta recipes come in a wide variety. The dish is served with seafood, vegetable dressings, stewed mushrooms and aromatic spices.

If you have a favorite diet pasta recipe, share it in the comments.

Pasta with zucchini - low calorie recipe

Don't know how to make a super healthy recipe? Prepare pp zucchini paste!

You will need the following products:

• 1 zucchini. We use a grater for Korean carrots.
• 1 tomato.
• 100 grams of chicken fillet. Cut into small pieces.
• half an onion.
• 1 spoon of olive oil.
• Favorite spices.

Fry the onion, then the chicken. At the end, add tomato pieces, spices and simmer over low heat.

Boil the zucchini in salted water for about 3 minutes. Place in a frying pan and, without stirring, let sit for a couple of minutes.

PP pasta with zucchini is ready!

Photo: @food_monster1234

What nutritionists say

Lidiya Ionova, nutritionist

High-quality pasta is a healthy product that saturates the body with complex carbohydrates. However, do not combine them with saturated fats found in full-fat dairy products, sausages, and pork.

Gurvich Mikhail, nutritionist, gastroenterologist

Combine durum wheat pasta with vegetables and mushrooms. This dish is rich in complex carbohydrates, dietary fiber and vitamins.

Denisenko Lyudmila, nutritionist

The glycemic index of real pasta is 40 points. A similar indicator is found in raw carrots and oranges, so pasta made from wholemeal flour can be eaten in moderation even with diabetes.

Diet pasta sauce

Do you want to make a real delicious pasta sauce? Here is a very tasty pp recipe that will surprise you and your loved ones. For this amazing pp sauce you will need the following ingredients:

• 100 grams of natural yogurt. Greek can be used.
• 1 teaspoon soy sauce
• 1 teaspoon sesame seeds. This spoon contains only 16 calories, so it is a great additive for pp sauces!
• some fresh herbs. It's great to use basil!
• Salt to taste.

Mix everything and enjoy the great taste! This serving of pp sauce only contains about 100 calories!

PP paste with canned tuna

Dietary, light and healthy. All this about pasta with tuna in its own juice. How to quickly prepare this pp recipe?

• 200 grams of boiled penne.
• 100 grams of tuna. Here it is very important to take tuna in its own juice, since it contains few calories. Only 96 calories per 100 grams.
• 1 spoon of olive oil.
• half an onion. Finely chop.
• 1 garlic.
• 100 grams of tomato puree. Peel the tomatoes and grind in a blender.
• Spices to taste.

Fry the garlic and onion, add spices and tomato puree, simmer for a couple of minutes and add the tuna. All you have to do is add the penne and stir!

History of spaghetti

The roots of Spaghetti come from Pontedassio, not far from which in the city of Genoa, where for several centuries a whole museum dedicated to pasta has been opened, which contains not only various types of flour products, but also seasonings for them.

In addition, it also contains a document certified by a notary dating back to 1778, confirming the existence of such a gastronomic product made from flour and dough as “macaronis”; this, in turn, indicates the age of the spaghetti pasta itself, which is estimated to be about 300 years old.

But the traditional place where the holiday of pasta is most often celebrated is the city of Gragnano, not far from Naples, perhaps due to the fact that the first recipe for this dish was found there. On this day, people dressed in medieval armor walk through the streets of Gragnano; in almost every nook and corner of Malomaly you will be fed any type of pasta. In honor of them, films and animations are shown on Italian television all day long in which the characters in one way or another eat (and more often literally overeat) pasta.

At the moment, most of the pasta factories are located near Gragnano (up to 10th of all in the world), together they produce up to three million tons of pasta per year, supplying it all over the world.

By the mid-twentieth century, consumption of pasta and spaghetti in particular had doubled (before the war, consumption was at 14 kg, and then increased to 28).

PP pasta with salmon

And here is the ideal version of pp pasta with salmon without adding vegetable oil. So, you need these ingredients:

• 100 grams of salmon. Cut into pieces.
• 100 grams of any plant milk. We will simmer the salmon in it until fully cooked.
• a little sesame.
• Salt and spices to taste.

Fry the salmon in a frying pan with a good non-stick coating, add milk, add spices and simmer until done. Add boiled pasta to the salmon, mix and sprinkle with black sesame seeds!

Still unsure whether you can use paste on pp? Choose one of our recipes and cook with pleasure!