Champignons baked in the oven: recipes for dietary dishes. Mushrooms in proper nutrition. Diet recipes

Dietary dishes from mushrooms

There is completely vague talk about mushrooms in the fitness community.
They say that the protein from them is not absorbed by the body, and for some reason they retain water, and they absorb all the harmful substances from the environment. But that doesn’t stop them from being delicious! We don’t like horror stories, and we think that mushrooms are not scary at all (unless you are allergic to them, of course). Those sold in supermarkets are grown in greenhouses and do not absorb anything inedible. Protein from cooked mushrooms is absorbed even better than, say, protein from cereals or legumes, and stories about fluid retention apply only to pickled mushrooms, which contain a lot, a lot of salt, and only if they are eaten excessively.

Otherwise, the mushrooms are good no matter which way you approach them. Tasty and aromatic, they turn even the most boring soup or porridge into an appetizing dish. If you are very concerned about their benefits, please: mushrooms contain zinc, potassium, phosphorus, sulfur, manganese, vitamins A, D, E, group B. Calorie content - only 20-40 kcal per 100 g. And how easy it is to cook them!

Contraindications

Mushrooms are a difficult product to digest due to the presence of chitin in its composition. There are no enzymes in the human body that can stimulate the processing of this substance.

Their use is contraindicated:

• pregnant women and women during lactation;
• children under 7 years old;
• people suffering from gastrointestinal diseases, pancreatitis, ulcers.

Mushrooms can accumulate radionuclides and toxins in their tissues, so consuming products without knowing where they were collected may be unsafe.

Important! There are a large number of poisonous and falsely edible mushrooms that, due to carelessness, can end up on the table. Consuming them can cause serious poisoning, including death.

Diet julienne with chicken and mushrooms

• Porcini mushrooms – 400 g
• Chicken fillet – 400 g
• Onions – 2 pcs.
• Sour cream 10% – 200 g
• Cheese 20% – 100 g
• Wheat flour – 2 tbsp. l.
• Sunflower oil – 1 tbsp. l.
• Salt, spices to taste

Boil the meat until tender in salted water. Finely chop the onion and simmer in sunflower oil until transparent. Add chopped mushrooms, salt, add spices and simmer for 4-5 minutes over low heat.

In a dry frying pan, fry the flour over low heat, stirring constantly, until caramel-colored. Add sour cream and stir until smooth, then remove from heat.

Mix stewed mushrooms with meat, cut into small cubes. Add sour cream sauce, stir again, add salt if necessary. Then spread the mixture into portioned molds, sprinkle grated cheese on top and place in an oven preheated to 180°C for 25 minutes.

• Proteins – 15 g
• Fat – 5.1 g
• Carbohydrates – 6.3 g
• Calorie content – ​​134.6 kcal

Champignons baked with chicken breast

According to this recipe, the filling for champignons undergoes preliminary heat treatment: the meat is boiled, the vegetables and chopped mushroom caps are fried. If you absolutely do not eat anything fried, then it is better for you to choose another recipe for oven-baked champignons, since their choice is quite wide.

Components:

• champignons – 0.5 kg;
• onion - head;
• garlic – 2-3 cloves;
• hard cheese – 100 g;
• chicken breast fillet – 0.2 kg;
• olive oil – 40 ml.

Cooking algorithm:

1. Prepare the champignons for baking: wash, dry, and separate the stems.
2. Grease the caps with a thin layer of olive oil.
3. Heat the rest of the oil in a frying pan and fry in it until creamy, alternately thinly sliced ​​garlic, diced onion, and chopped mushroom stems. Mix these ingredients.
4. Boil the chicken breast in salted water until half cooked and cut it into small pieces.
5. Mix chicken breast with fried foods. Stuff the mushroom caps with this stuffing.
6. Finely grate the cheese and sprinkle it over the mushrooms.
7. Place the mushrooms on a baking sheet and place it in the oven, which must be preheated to 200 degrees.

Due to the fact that the recipe includes meat, the baking time for the champignons in this case should be increased to 20-25 minutes. The low calorie content of this dish (within 120 kcal) allows it to be classified as dietary. Meanwhile, it is very satisfying.

Diet recipe for stuffed mushrooms

• Champignons – 700 g
• Turkey fillet – 300 g
• Garlic – 3-4 teeth.
• Onion – 1 pc.
• Sunflower oil – 1 tbsp. l.
• Carrots – 1 pc.
• Salt, spices to taste

Grind the fillet in a meat grinder or blender, finely chop the onion, grate the carrots on a medium grater. Carefully remove the stems from the champignons (take only large mushrooms) and chop as finely as possible. Fry onions and carrots in oil, add meat, fry for 4-5 minutes. Add chopped mushroom stems and crushed (or finely chopped) garlic, stir, add salt and spices, simmer covered over low heat for another 4-5 minutes.

Place the washed mushroom caps on a baking sheet lined with parchment or silicone mat. Place the filling on the caps and place the mushrooms in the oven for 15-20 minutes, preheated to 180°C.

• Proteins – 10.1 g
• Fat – 2.1 g
• Carbohydrates – 2 g
• Calorie content – ​​67.8 kcal

Stuffed champignons in the oven with cheese

We are preparing a simple and tasty dish based on julienne - a traditional hot appetizer of mushrooms and chicken baked in cocotte makers. The classic recipe is quite labor-intensive and high-calorie. It consists of the step-by-step preparation of mushroom and meat components, a rich creamy sauce using a thickener - wheat flour. In addition, not all modern housewives have special cocotte makers on hand. Therefore, we suggest adopting a lighter version of this popular snack - stuffed champignons in the oven with cheese and chicken.

Portioned dishes are successfully replaced by “caps” of mushrooms - filled with the prepared mixture, they hold their shape perfectly during baking and maintain the integrity of the filling. Instead of a creamy sauce with butter and flour, we flavor the ingredients with a small amount of low-fat sour cream for juiciness. We use light cheese for the top crust, which also reduces the amount of fat and calories.

• Champignons 400 g
• Chicken fillet 200 g
• Onion 70 g
• Sour cream 15% 50 g
• Light cheese 30-35% 50 g
• Oil for frying (olive, coconut, ghee)
• Salt to taste
• Black pepper to taste.

1. 1 of 12

Preheat the oven to 200 degrees. To prepare our appetizer, we choose medium or large-sized champignons, since the mushroom caps will serve as “cocotte makers.” We clean the champignons from dirt. Carefully unscrew the stem of the mushroom without damaging the cap.

Finely chop all the mushroom stems with a knife.

Wash the chicken fillet, dry it with a paper towel and cut into cubes 1-1.5 cm in size.

Peel the onion and finely chop it with a knife.

Lightly grease a non-stick frying pan with oil and heat it up. Sauté the onion for 2-4 minutes over medium heat, stirring constantly. We do not allow burning.

Next, add chopped mushroom stems to the onion. Stirring, keep on fire until all the liquid has evaporated and a golden color appears.

Increase the heat to maximum and add the chicken fillet to the onion-mushroom mixture. Stirring, fry the chicken for 2-3 minutes until the pieces are white on all sides. Add salt and pepper to taste. Add sour cream and heat the contents of the pan over low heat for 1-2 minutes. Our filling is ready.

Place the champignon caps in a mold or on a baking sheet with the convex side down, add salt and pepper.

By tamping, fill the mushroom preparations with the prepared filling - the entire mixture should come out.

Grind the cheese on a fine grater and generously sprinkle the stuffed champignons.

Place in the preheated oven for 15-20 minutes until the cheese is browned.

Our juicy, aromatic and appetizing appetizer is ready! This dish will diversify not only your everyday diet, but will also serve as an excellent addition to the holiday table. Stuffed champignons can be served as a separate dish or in addition to light vegetable salads or complex cereal side dishes. Serve hot.

Champignons are a useful product for weight loss if prepared in appropriate ways. It is not recommended to fry mushrooms in oil: this way they become too fatty and high in calories, which can negatively affect body weight.

Warm salad with mushrooms and green beans

• Champignons – 400 g
• Green beans – 200 g
• Olives – 50 g
• Cherry tomatoes – 200 g
• Spinach – 30 g
• Arugula – 30 g
• Garlic – 5-6 teeth.
• Olive oil – 2 tbsp. l.
• Adyghe cheese – 100 g
• Onions – 1 pc.
• Sunflower oil – 2 tsp.
• Salt, black pepper - to taste

Cut the champignons into small slices and simmer with finely chopped onion for 10-12 minutes in a small amount of sunflower oil, adding salt and pepper. Boil green beans for 4-5 minutes in boiling water. Mix beans with mushrooms, add small cherry tomatoes, cut in half, and finely chopped olives. Tear the greens with your hands and also add to the salad. Finely chop the garlic (but do not crush it with a garlic press!) and add to the rest of the ingredients. Cut the cheese into small cubes and add to the salad. Salt the dish, season with olive oil and serve while still warm.

• Proteins – 5.2 g
• Fat – 6 g
• Carbohydrates – 3.5 g
• Calorie content – ​​95.5 kcal

Champignons stuffed with cottage cheese

Our regular readers are already aware of how healthy cottage cheese is and how it can be prepared from milk and kefir at home. If you bake champignons with curd filling, you will get a dish that is unique in its organoleptic properties, very satisfying and healthy. It will especially appeal to those who follow a protein diet.

Components:

• champignons – 0.3 kg;
• cottage cheese – 100 g;
• green onions – 20 g;
• fresh dill – 20 g;
• garlic - 1 clove;
• salt, pepper - to taste;
• oil - just grease the mold.

Cooking algorithm:

1. Separate the stems from clean and dry champignons and chop finely.
2. Chop the greens.
3. Mix dill and onion with cottage cheese and mushroom stems. Squeeze the garlic into this mixture and stir again. If necessary, you can add a little sour cream or white yogurt.
4. Place in a greased pan, place in a preheated oven, and bake for a quarter of an hour.

Champignons baked according to this recipe can be used in the diet followed by patients with type 2 diabetes.

The principle of preparing stuffed champignons baked in the oven is simple: remove the stems, chop, fry with onions if desired, mix with other ingredients (meat products must be heat treated), fill the caps and bake. So you can come up with the composition of the minced meat yourself.

Mushrooms are not exactly a dietary product; they are quite “heavy” for the stomach, as they are poorly digested. Therefore, people with stomach problems and children under 12 years old should not eat mushrooms. But at the same time, it is a great source of protein, fiber, and beneficial amino acids. Vegetarians can replace meat products with mushrooms.

Mushrooms are low in calories, so they can be included in the menu of fasting days. Mushrooms are also useful to eat in Lenten meals, as they cause feelings of fullness. And another beneficial property of mushrooms is that they increase immunity.

Mushrooms may not be entirely healthy, they are low in vitamins, and you could do without them, but they are so aromatic and tasty. You shouldn’t deprive yourself of pleasure and, even if not every day, treat yourself to mushroom dishes.

• Efficacy: effect after 7 days
• Time frame: no more than a month
• Cost of products: 1300-1500 rubles. in Week

Dietary cream of mushroom soup

• Champignons – 800 g
• Onions – 2 pcs.
• Broccoli – 400 g
• Potatoes – 300 g
• Chopped spinach – 100 g
• Sunflower oil – 2 tbsp. l.
• Water – 1.5 l
• Cream 10% – 100 g
• Salt, spices to taste

Stew chopped champignons with onions and grated carrots in oil, add spices. Boil potatoes in salted water until tender, add broccoli, boil for another 5 minutes, add spinach (fresh or frozen), cook for another minute. Drain the water, reserving half. Puree potatoes, broccoli, stewed mushrooms and spinach in a blender. Pour back the water, put the soup on low heat, add cream. Bring the soup to a boil and turn off the heat.

• Proteins – 2.7 g
• Fat – 1.9 g
• Carbohydrates – 4.3 g
• Calorie content – ​​44 kcal

General rules

Mushrooms are deservedly considered a delicacy and many people love them.
They have a pleasant taste and aroma, which is preserved during heat treatment. A large number of dishes can be prepared from mushrooms, as they are combined with fish, chicken, meat, and vegetables, adding piquancy to the dishes and enhancing the taste. If you take this issue strictly, given that mushrooms are protein products, in a separate diet they are combined only with vegetables. The low calorie content of this product and its rich vitamin and mineral composition make it possible to use it in weight loss programs. For example, 100 g of boletus contains only 9 kcal, chanterelles - 19 kcal, boletus - 20 kcal, champignons - 22 kcal, white mushrooms - 34 kcal. That is why, to the question of whether it is possible to eat mushrooms on a diet aimed at weight loss, a positive answer can be given.

The composition of mushrooms is closer to vegetables. The positive role of mushrooms in nutrition is that they are a source of protein, which they contain more than vegetables, and contain all the essential amino acids (champignons, porcini mushrooms, boletus mushrooms). Champignons contain 2.5 g of protein, white champignons 3.7 g, chanterelles 1.5 g, boletus 2.4 g, boletus 2.3 g.

These are foods rich in dietary fiber, B vitamins, folic acid, microelements (iron, copper, manganese, selenium and zinc) and macroelements (magnesium, potassium, calcium, phosphorus, sodium), unsaturated fatty acids are contained in small quantities.

Mushrooms are nutritious and fill you for a long time. After eating a portion, the desire to “snack” does not arise. In addition, they reduce cravings for sweets and this is explained by the presence of zinc in them. The lack of the latter is precisely what provokes a passion for sweets. The role of mushrooms in reducing blood cholesterol levels has been proven.

The mushroom diet, in its most common version, involves replacing high-calorie foods and meat with mushroom dishes. This lightweight option is easily tolerated, since only meat, fatty foods, sausages, baked goods, sweets, and sauces are excluded. The diet includes eggs, cereals, whole grain bread, fish, dairy products, cheeses, fruits and vegetables. You can stick to it for a month or more.

According to the second nutrition option, it is proposed to include 400-500 g of salted mushrooms in the diet daily, divided into three doses. However, it is quite problematic to purchase salted milk mushrooms, white mushrooms, chanterelles, saffron milk caps, and porcini mushrooms. Therefore, you can replace salted ones with the same amount of fresh ones. In addition, the diet includes up to 500 g of vegetables (carrots, all types of cabbage, greens), legumes, cereals, boiled chicken breast, fish, vegetable juices, fruits, kefir, cottage cheese.

A short-term diet lasts a week. Mushrooms are present at every meal, other than that you can only eat vegetables, a few slices of bread a day, kefir and apples. This option is considered a low-calorie unbalanced diet, so you can only stick to it for a week. Weight loss is 3-4 kg per week.

The best choice for any diet is champignons, since they are available fresh all year round; all others can be purchased frozen or dried. It should be noted that the calorie content of dried mushrooms increases significantly. Champignons are a culinaryly versatile product, as they do not require long-term heat treatment and can even be eaten raw in salads or sandwiches.

General rules for diets:

• For better absorption, the mushrooms should be finely chopped, especially for the denser part - the legs.
• It is advisable not to use them at night, as digestive disorders such as heaviness in the intestines and bloating are possible.
• Combinations with raw cucumbers, cabbage and tomatoes may not be tolerated well, so choose salads according to your individual tolerance.
• Potato starch slows down the even longer process of mushroom digestion, so potatoes are not the best side dish. Mushroom protein is best absorbed with slow carbohydrates (stewed vegetables, unprocessed rice or buckwheat).
• All dishes are steamed, boiled, stewed or baked without oil. When frying, a low-calorie product becomes high-calorie (calorie content increases 10 times).
• It is not advisable to subject mushroom dishes to secondary heat treatment (heat).
• Drink 3-4 glasses of freshly prepared juices, green tea with lemon or ginger and 1.5 liters of water.
• Avoid eating baked goods, sweet pastries, sweets, alcohol, and sugary drinks.
• You can eat honey (one teaspoon with tea) and a piece of whole grain bread with your main meals.

Diet omelette with mushrooms

• Eggs – 4 pcs.
• Milk – 1 tbsp.
• Cauliflower – 200 g
• Carrots – 1-2 pcs.
• Fresh oyster mushrooms – 400 g
• Onions – 2 pcs.
• Sunflower oil – 1 tbsp. l.
• Salt, spices to taste

Grind the washed cauliflower thoroughly in a blender, and peel the carrots and grate them on the finest grater. The resulting “chips” should be almost the thickness of a thread. If you don’t have such a fine grater at hand, it’s also better to chop the carrots in a blender.

Beat eggs with milk, mix with cabbage and carrots, add salt. In a frying pan heated with oil, lightly fry the onion cut into half rings and randomly chopped oyster mushrooms, add salt and spices. Pour in the egg-vegetable mixture, cover the pan with a lid, reduce heat to low and cook the omelette for about 10 minutes until the center is set.

• Proteins – 5.5 g
• Fat – 4.5 g
• Carbohydrates – 7.4 g
• Calorie content – ​​91.4 kcal

Buckwheat with mushrooms: dietary recipe

• Buckwheat – 150 g
• Fresh oyster mushrooms – 300 g
• Onions – 2 pcs.
• Sunflower oil – 1 tbsp. l.
• Carrots – 1-2 pcs.
• Water – 300 ml
• Salt, spices to taste

Lightly fry finely chopped onion and grated carrots in oil, add chopped mushrooms. Simmer until the mushrooms release their juice. Add buckwheat, mix, salt and add spices. When the buckwheat has absorbed all the juice, pour out the water. Bring to a boil, reduce heat to low and simmer covered for about 20 minutes.

• Proteins – 3.3 g
• Fat – 1.8 g
• Carbohydrates – 15.1 g
• Calorie content – ​​86.7 kcal

Fully or partially limited products

• Any mushrooms, boiled, stewed, baked.
• Vegetables are fresh and stewed with a minimum amount of fat. Potatoes are excluded (or limited).
• Unsweetened fruits.
• Low-fat cottage cheese and fermented milk drinks, tofu cheese.
• Buckwheat and brown rice.
• Vegetable and fruit juices, rosehip infusion, mineral water, green tea with lemon or ginger.
• Whole grain bread, bran bread.
• Vegetable oil for salads and stewing dishes.
• Boiled chicken breast and boiled fish.

• Fatty meats.
• Smoked meats, sausages, canned food.
• Any fried foods.
• Fatty dairy products.
• Baked goods, sweets, dough products, jam, halva, chocolate, ice cream, cakes.
• Polished rice, pasta (rarely can include products made from whole grain flour), semolina.

We suggest you familiarize yourself with How to cook thick cherry jelly, recipe with starch

Stewed cabbage with meat and mushrooms

• White cabbage – 500 g
• Porcini mushrooms – 400 g
• Veal – 300 g
• Onions – 2 pcs.
• Carrots – 2 pcs.
• Salt, spices to taste
• Sunflower oil – 1 tbsp. l.

In a frying pan heated with oil, lightly fry finely chopped onion and grated carrots, then add the veal, chopped in a blender or meat grinder. Simmer for 7-9 minutes, add chopped mushrooms and finely shredded cabbage. Mix well, add salt and spices. Simmer for 15-20 minutes.

• Proteins – 8.9 g
• Fat – 2.5 g
• Carbohydrates – 5.4 g
• Calorie content – ​​79.4 kcal

Which ones and how to choose

It is worth buying mushrooms in official markets and in stores where the manufacturer has passed quality control. You should not purchase the product on the road, where in just an hour it can absorb harmful emissions and heavy metal salts. It is not recommended to buy mushrooms, including pickled ones, at spontaneous sales points from private traders, since in this case it is difficult to reliably determine the place of their collection.

The most popular varieties are:

1. Champignon. Mostly human-cultivated mushrooms with minimal chitin content and better growth.
2. Honey mushrooms. Low-calorie product, excellent for pickling.
3. Shiitake. Chinese tree mushroom that lowers cholesterol and is actively used in folk medicine.
4. White. One of the most delicious and satisfying types, with selenium and calcium included in their composition. Suitable for any dish.
5. Chanterelles. Mushrooms with a high content of vegetable protein and low calorie content (25 kcal/100 g).
6. Butter. The most balanced product in terms of nutrient composition. Suitable for baking and canning.
7. Oyster mushrooms. Source of protein and a number of essential amino acids. Versatile in terms of cooking.

This is only a small part of the mushroom family, which is actively used in the cuisines of different nations of the world.

Why mushrooms help you lose weight

• This is a fairly low-calorie product (per 100 g - approximately 22 kcal) of plant origin - that is, they enrich our body with plant protein. Of course, their calorie content depends on the variety, as well as on whether they are fresh or, say, dried (the calorie content of the latter can be 5-10 times higher than the former). The method of cooking also affects it - boiled ones will certainly be less nutritious than fried ones. However, even when fried, they will not harm your figure if you eat them in moderation.
• In the dried state, they do not lose their original properties, taste and aroma - they are still the same healthy product, only with increased calorie content. But you usually need very little of them for one dish.

Calorie content of mushrooms

These products are dietary, nutritious and low-calorie, and the abundance of nutrients helps not only get rid of excess weight, but also gain health benefits. Is it possible to eat mushrooms while losing weight, given their nutritional value? At the proper nutritional level, they contain almost no fat and contain a set of amino acids at the level of advertised seafood and fish. The protein included in the composition can replace meat.

The amount of kcal in the raw product is low, but frying can increase the calorie content of mushrooms to prohibitive heights, so it is recommended to stew, bake or steam. A low number of calories and a low glycemic index are important for people with diabetes. Include forest products in your menu, and they will adhere to the established principles of healthy eating.

Calorie content of mushrooms:

Recipes for weight loss

Champignon salad

With such a salad you will satisfy your appetite and will not harm your figure.

• Champignons – 300g (boiled or raw)
• 100 g red onion
• 30 ml lemon juice
• salt
• lettuce leaves for decoration

Advice:

so that they do not darken and retain their white color, add citric acid to the water (1 teaspoon per 2 liters). To cook the champignons, 5-7 minutes are enough (you need to lower them into boiling water), in a slow cooker it will take 20 minutes ( "Stew" mode), in the microwave - a couple of minutes at maximum power (don't forget to add water to the container).

Cut them into slices, cut the onion into half rings, mix everything.

Pour lemon juice over the salad, add salt, stir, and let stand for half an hour - an hour.

Garnish with lettuce leaves and pomegranate seeds.

Champignons baked with herbs

An easy-to-prepare dish that will certainly add variety to your menu.

• 600 g mushrooms
• 40 ml olive oil
• a couple of cloves of garlic
• seasoning mixture of Provencal herbs
• 30 ml balsamic vinegar

Heat the oil, add grated garlic, seasonings, and vinegar.

Cut the champignons into several pieces.

Pour heated oil into them, mix well, leave to marinate for half an hour.

Then transfer to a baking dish and place in a preheated oven for 20 - 30 minutes.

Dietary forest mushroom soup with barley

They make a very flavorful soup. At the same time, the dish itself has an excellent effect on digestion and saturates well with a minimum of carbohydrates.

There are only 21 calories in this dish.

• three liters of water
• 50 g dried mushrooms (you can use white mushrooms instead of forest mushrooms)
• half a glass (100 g) pearl barley
• a couple of potatoes
• one carrot and one onion each
• bunch of green onions
• spoon of vegetable oil (for frying)

Let the mushrooms soak in the evening.

In the morning, cook the barley - after it boils, let it cook for half an hour. Next, add the mushrooms to it along with the water in which they were soaked. Leave for another 10 minutes. Then add the potatoes.

During this time, fry the onions and carrots in a frying pan, after cutting them.

After boiling the potatoes for 10 minutes, add the roast to them and leave for another 10 minutes. Add some salt.

After removing from the stove, leave to brew for another quarter of an hour. Sprinkle with green onions.

Buckwheat porridge with mushrooms

One of the most popular dishes also has dietary options.

• 200 g buckwheat
• 250 g champignons
• leek or onion
• vegan cream and/or vegan sour cream – a tablespoon, or more.
• clove of garlic

Salt and pepper to taste

Let the buckwheat cook.

We cut all the other ingredients.

Fry the onion for half a minute, then add the champignons there, fry for another 5-7 minutes.

Add cream and sour cream and simmer for 7 minutes.

Spread the resulting sauce over the porridge.

Details of the recipe can be found in this video.

Rolls with chicken and mushrooms

I’ll say right away that meat is not the best product for weight loss. It is poorly digested and also acidifies the body. Read about it here.

Overall, the snack is filling and low in calories.

For preparation you need:

One onion

• 200 g champignons
• chicken breast – 600 g

Cut the breast lengthwise into strips - make sure they are wide enough.

You send the meat to boil in a pan of water or steam it.

Finely chop the mushrooms and onions and fry them. If your cookware is non-stick, then, of course, without oil.

Take the ready-made strips, put the filling on them, and roll them into rolls. To prevent them from unwinding, wrap them with pieces of parchment.

Place seam side down on a plate and place in the refrigerator for an hour.

Then remove the parchment - your rolls are ready.

Cream soup with champignons and broccoli

Another meat dish.

Ingredients for the recipe:

• broccoli – 300 g
• chicken breast (or fillet) – 300g
• mushrooms – 100g
• onion head – 1 piece
• seasonings, herbs, salt to taste

Boil the chicken and vegetables.

Remove the meat from the broth, cool, and cut into small pieces.

Grind the broccoli and broth until pureed in a blender.

Fry the champignons in olive oil along with onions.

Add them to the soup and mix everything.

Mushroom diet: rules, menus, recipes

The rules of the mushroom diet are quite simple:

• It is best to eat often, but in small portions: this will start your metabolism and facilitate the process of losing weight;
• We must not forget about water: you need to drink it in large quantities - this way excess fluid is eliminated faster.

Mushroom diet: menu for 10 days

This involves consuming any of the permitted foods for 10 days:

• We have breakfast with a light mushroom salad and tea;
• For lunch we drink berry juice;
• We have lunch with stewed mushrooms, drink a cup of tea;
• We have dinner with a vegetable salad, an apple and a glass of milk.

Mushroom soup diet

If you eat mushroom soup for lunch, you can lose 5 kg in a couple of weeks:

• We have breakfast with unsweetened tea and toast with mushroom paste;
• For lunch we drink a glass of fruit juice;
• We have lunch with soup and a slice of bread;
• Have an afternoon snack of 100 g of any fruit;
• We have dinner with a vegetable salad and 200 g of low-fat kefir.

Diet on pickled mushrooms

If you eat pickled white mushrooms for dinner, you can lose weight well in a month, because they contain only 24 kcal per 100 g:

• In the morning we eat cottage cheese, drink tea with toast;
• For lunch - vegetable juice;
• We have lunch with vegetable soup with mushrooms, wash down with kefir;
• We have an afternoon snack of fresh vegetables;
• We have dinner with 150 g of mushrooms.

Salted mushroom diet

To lose up to 6 kg in 10 days, it is suggested to eat according to the following rules:

• Eat no more than 400 g of pickled mushrooms per day;
• Eat only foods recommended by the method.

Recipes for the mushroom diet

Mushroom soup recipe:

• Chop and boil 300 g of mushrooms, chop carrots and onions, fry them in olive oil;
• Add chopped potatoes, onions and carrots to the mushrooms, cook for 20 minutes;
• Place chopped parsley and celery roots in a saucepan;
• Before eating, remove the roots and sprinkle the soup with dill.

What to remember

• Mushrooms for weight loss are an excellent choice. They are low in calories, are well absorbed, help normalize digestion, and remove harmful cholesterol.
• Their beneficial properties are best preserved when boiled or baked.
• However, remember that mushrooms are difficult to digest - they are difficult for the gastrointestinal tract, and forest or wild mushrooms absorb a lot of harmful substances, so you shouldn’t get too carried away.

What recipes do you have, please share! And don't forget to subscribe to blog updates! Until next time.

Subtleties of technology

Despite the fact that baking champignons in the oven is not difficult, this process has several subtleties.

• Fresh champignons are best suited for baking.
• Always pay attention to the color of the cap on the underside: the darker it is, the longer the mushrooms have been lying on the counter.
• Do not cut the champignons in advance - they darken almost instantly.
• Do not keep champignons in water for a long time, as they quickly absorb moisture. However, do not follow the advice of some housewives not to wash them at all, but only to clean them - such treatment is not enough. After washing, immediately dry the mushrooms using paper towels.
• To cook stuffed champignons in the oven, select large specimens. It is better to bake medium or even small mushrooms on skewers or whole.
• If necessary, use a teaspoon to separate the stems from the caps - when using a knife, the caps can be easily damaged.
• Do not bake the champignons for too long - a quarter of an hour is usually enough.

Now that you know how to properly prepare champignons for baking in the oven, you can study recipes and choose the one that best suits your taste.

Dietary dishes from champignons - 16 recipes

Of all the types of mushrooms, the most frequent guests on our table are champignons. They are tasty, nutritious and available to us at any time of the year.

How to Cook for Low Calorie Meals; which products are compatible with and which are not; about the advantages over other low-calorie products, about contraindications - about all the properties of mushrooms, read champignons during the diet, I will not repeat myself.

And in this article I will give examples of dietary dishes with champignons. Salads are quick to prepare, tasty, satisfy hunger well and are absolutely safe for your figure.

Reviews

Anna, 27 years old, Omsk: “I replaced lunch with boiled champignons with herbs. I lost almost 3 kg in a month, but I didn’t train regularly and sometimes ate sweets. I recommend".

Maria, 33 years old, Kemerovo: “I eat champignons regularly, replacing animal protein with them. At first I lost weight quickly, then the weight returned to normal. Now I maintain the achieved weight and continue to eat mushroom dishes often. A simple and tasty way to lose weight."

Mushrooms themselves are a dietary product; despite their high nutritional value, their calorie content is extremely low. Champignons, available all year round, can become the basis for delicious dietary and vegetarian dishes. Those who care about their health will certainly like champignons baked in the oven. This method of preparing them will allow you to preserve maximum beneficial properties and avoid using large amounts of oil. Almost all baked champignon dishes are dietary, but we have selected for our readers the easiest and safest for the figure.

A selection of low-calorie recipes

Salad with champignons and beans

Champignons – 200 g Green beans – 150 g Onion – 1 pc. Salt – to your taste Garlic – 1 clove Radish – 50 g. Olive oil – 1 tbsp. lie Greens – ½ bunch

Rinse the mushrooms and beans well. Boil the beans for five minutes in salted water, strain. Peel and chop the onion. Heat a frying pan with olive oil, add onion and finely chopped garlic, then add sliced ​​mushrooms and boiled beans, add salt and pepper and simmer for a few minutes. Next, place in a salad bowl, let cool and add grated radish and herbs. Mix all.

Salad with champignons, cucumbers and seaweed

Pickled cucumbers – 3 pcs. White onion – 2 pcs. Boiled champignons – 200 g Sea cabbage – 200 g Sunflower oil – 3 tbsp. lie Apple cider vinegar – 2 tbsp. lie Greens – ½ bunch Salt, spices – to taste

Cut the mushrooms into slices, onions into half rings, and cucumbers into small cubes. Place everything in a frying pan and fry for about five minutes. Then place in a salad bowl, let cool and add seaweed. Season with salt and pepper to taste, pour in apple cider vinegar and garnish with herbs on top.

Salad with champignons, chicken breast and zucchini

Champignons – 200 g Chicken breast – ½ pc. Onion – 1 pc. Bell pepper – 1 pc. Zucchini (small) – 1 pc. Olive oil – 2 tbsp. lie Soy sauce – 2 tbsp. lie Pepper, salt, herbs - to taste

Cut the chicken breast into small cubes, place in a frying pan with heated olive oil, fry a little, add chopped mushrooms, finely chopped onion and zucchini. And simmer everything until done. Then put it in a salad bowl, add salt and pepper, add finely chopped bell pepper, stir, and sprinkle with herbs on top.

Nutritionists about mushroom dishes

Alexey Kovalkov, nutritionist, author of books, professor, Doctor of Medical Sciences of the Russian Academy of Natural Sciences

If you’re going to introduce mushrooms into your diet, says Alexey Kovalkov, then it’s best to opt for white ones. This type of mushroom is a source of lecithin, a substance essential for liver and brain function.

Lyudmila Denisenko, nutritionist, member of NOD and EASO

Mushrooms are often used in weight loss programs because they create a feeling of fullness and prevent overeating.

Mikhail Vishnevsky, mycologist

When buying mushrooms from foreign producers, you need to know exactly what product you are purchasing. Thus, the Chinese often sell orange scales as chanterelles or honey mushrooms, and pass off cheaper shiitakes as expensive and rare black milk mushrooms. Only by understanding what the purchased mushrooms are can you prepare a healthy and safe dish.

Champignons for weight loss: dietary recipes to bookmarks 2

Absolutely all types of mushrooms, without exception, are considered an extremely nutritious product that is not recommended for consumption when switching to a dietary diet, although in fact we are not talking about the most high-calorie ingredient.

And as a good example, we can cite champignons. When losing weight, you can eat such mushrooms, but only if you use dietary recipes for champignons, of which, by the way, there are a great many. But before considering which champignons are suitable for weight loss (recipes, dishes, combinations), it is necessary to describe their energy value in detail.

What products are champignons compatible with?

Champignons are combined with a large number of other foods. You can cook them with other sources of protein: meat, poultry, fish. It can also be used as an ingredient for omelettes or as an addition to scrambled eggs. Mushrooms can also be combined with vegetarian protein products: they are often added to beans.

Mushroom sauces are delicious. Dairy products are often used to make them: cream, sour cream.

You can add mushrooms to a side dish to replace the protein source. The combination is delicious with buckwheat, potatoes, and pasta. Often they make mushroom pilaf and add champignons to the bulgur.

Can be combined with many vegetables. Mushrooms are often used as an ingredient in vegetable stews and added to soups and salads.

On a note:

The minimum caloric content of mushrooms corresponds to 18.95 kilocalories and this can be achieved if you use canned mushrooms. However, they should not be confused with pickled champignons, because vinegar, oil and other spices increase the energy value of the product to 24 kilocalories.

If we consider the most high-calorie dish of champignons, then it is certainly fried mushrooms, and especially high energy values ​​can be observed if butter or vegetable oil is added to the product during the cooking process.

Thus, 100 grams of fried champignons usually contain about 44-46 kilocalories, although this figure can be significantly reduced if you use a non-stick frying pan or grill. In the latter case, the energy value of the finished dish can be reduced to 37 kilocalories, while maintaining all its beneficial qualities and taste properties.

That is, your diet will become much tastier and more interesting if you include steaks made from large champignons fried with herbs on the grill, mushrooms baked in foil, steamed pancakes made from them and aromatic pates with onions and spices. Even more delicious and no less safe for your figure are champignon dishes with various additives.

This can be a stew of stewed mushrooms, onions and poultry breast without skin and subcutaneous fat, steamed protein omelettes with mushrooms, mushroom pasta on rye breadcrumbs, crostini of champignon slices with herbs in white wine, lentil porridge with mushroom “slices” and many others. nourishing, healthy, low-calorie hot dishes and snacks. Some housewives prefer to use dry champignons for cooking, mistakenly believing that dishes made from them are less nutritious and more flavorful.

Meanwhile, dry champignons are less interesting than fried, baked or stewed champignons in taste, because we are not talking about boletus mushrooms.

In addition, the calorie content of dried mushrooms increases sharply (the energy value of 100 grams of such a product usually varies in the range from 250 to 340 kilocalories), so it is not customary to include them in dietary rations, even as a dressing for lean soups.

In general, professional nutritionists fully accept the use of champignons for weight loss, considering this product to be relatively dietary, healthy and low-calorie, especially when it comes to fresh cultivated mushrooms.

Pros and cons of losing weight

For those losing weight, a small amount of fat in the product, prepared without frying, is beneficial. The calorie content is also low: 100 g contains only 27 kcal. The consumption of champignons is allowed not only by a healthy diet, but also by some strict diets; even special weight loss systems have been developed where this product becomes the basis of the diet. Since champignons are compatible with meat, fish, cereals, and vegetables, a large number of different dietary dishes can be prepared from them.

A high protein content will also benefit those losing weight. Due to this, weight loss will occur more due to fat tissue than muscle tissue. Since mushrooms are a filling food, a person quickly gets full, while consuming a small amount of calories, and does not need a new portion of food for a long time.

A high concentration of plant fibers helps rid the body of toxic substances and waste. Thanks to this, metabolism becomes faster.

A low-calorie product prevents the development of a deficiency of a large number of nutrients. For this reason, it is useful to add it to the diet during severe calorie restriction: you can avoid disturbances in the functioning of internal organs and prevent deterioration in your appearance.

Replacing the main meal with 150 g of champignons will also help you lose weight. This measure allows you to lose weight by 1–2 kg per month without taking any additional effort. Regular consumption of mushrooms after completing a diet prevents the return of excess weight.

The advantage is accessibility. The cost of champignons is low.

Mushroom dishes also have disadvantages. If the product was grown in an area with unfavorable environmental conditions, it absorbs most of the toxins, which makes it hazardous to health. When frying, too much oil is absorbed, which not only neutralizes many beneficial compounds, but also increases calorie content. Due to the high content of chitin, they are not recommended for children under 12 years of age, whose digestive system is not able to break down this substance.

Champignons for weight loss: dietary recipes to bookmarks 2

Absolutely all types of mushrooms, without exception, are considered an extremely nutritious product that is not recommended for consumption when switching to a dietary diet, although in fact we are not talking about the most high-calorie ingredient.

And as a good example, we can cite champignons. When losing weight, you can eat such mushrooms, but only if you use dietary recipes for champignons, of which, by the way, there are a great many. But before considering which champignons are suitable for weight loss (recipes, dishes, combinations), it is necessary to describe their energy value in detail.

Thus, the lowest calorie content is observed in raw mushrooms, because 100 grams of fresh champignons contain only 27.4 kilocalories, which is really quite a bit.

It is noteworthy that there are quite a large number of recipes for snacks that can involve fresh champignons without peel, because these are the only mushrooms that can be eaten raw without any risk to your own health (but only if we are talking about a product cultivated, not wild).

Raw toast with thin slices of raw mushrooms, light goat cheese and olive oil, low-calorie salads with fresh champignons, cherry tomatoes, arugula, avocado and pine nuts, dietary poultry pates with mushroom champignon paste - the list goes on and on.

Unfortunately, the energy value of champignons increases when they are cooked, but we are not talking about any critical indicators, so there is no reason to deny yourself the use of this delicious product during a diet.

For example, the calorie content of boiled mushrooms increases to only 28.22 kcal/100 grams, so any diet can include liquid and thick soups based on champignons. As for baked mushrooms, 100 grams of this delicious dish contains a little more than 30 calories. It is noteworthy that the calorie content of stewed champignons is even lower and on average it corresponds to 27.5 kilocalories in 100 grams of the finished dish without additives.

This already low indicator can be reduced if the mushrooms are deep-frozen before cooking, because in this case their calorie content will drop to 25 kcal/100 grams, although this method has one significant drawback - the loss of the absolute majority of valuable qualities and properties .

What do champignons look like?

Each champignon mushroom can grow up to 25 cm. However, it is rare that mushrooms manage to reach such a mark. They are collected when they reach 5-10 cm. Champignons have round caps that are covered with dark scales. Every forester knows what color of champignons. Mushrooms most often have a milky tint, sometimes brownish-brown.

The leg of the champignon is smooth and dense. It has a pronounced ring in the middle. The pulp is quite dense, and its white color may darken somewhat when exposed to fresh air.