Dietary main courses: recipes with photos, simple and delicious

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

What to eat to lose weight? This question has been asked more than once not only by the owners of magnificent forms, but also by everyone who loves to eat deliciously. There is no point in starving yourself with diets, denying everything. Indeed, after the days of total restriction, a moment of breakdown will surely come, after which it will be much more difficult to stop. Therefore, he alth nutrition experts recommend not to infringe on food, but simply change the menu and the set of products. This article provides several ideas demonstrating how to prepare simple and tasty main dishes. Diet recipes indicate the calorie content of the dish, so it will be easier for scrupulous people to figure out what to eat is best for them.

Diet menu - what kind of food is this?

Traditional main courses do not always correspond to this concept, and not everyone likes counting calories, the glycemic index and other clues of nutritionists. Therefore, it is better to decide in general which foods contribute to weight loss and which do not. Recipes for delicious dietary second courses will help you do it without difficulty.

What is bad for the waist is familiar to everyone, but products that promote weight loss are far from everyone.

• Vegetables high in protein: broccoli, green beans, all green leafy vegetables, and mushrooms. This also includes legumes: peas, lentils, chickpeas.
• Vegetables high in fiber, which is great for cleansing the intestines: various types of cabbage, carrots, beets, pumpkin.
• Foods that help break down fat: pineapple, lemon, bitter spices, ginger.

Vegetable fritters

Diet recipes for second courses are very popular among women who are always losing weight, as they are easy to prepare, very satisfying, but low in calories. Vegetable pancakes are usually served with sour cream, adjika, or a side dish of buckwheat or boiled rice.

Some sample ideas:

1. From zucchini (138 kcal per 100 grams): grate two vegetables, add 1/2 tsp. s alt and black pepper, a pinch of coriander, as well as two eggs and 4 tbsp. l. flour. Stir the mass and, using a large spoon, spread it on a preheated pan, frying in oil until golden brown. In the process, do not forget to turn over to the other side using a spatula. Zucchini pancakes with adjika and brown bread are very good.
2. From pumpkin with carrots (106 kcal / 100 g): 300 grams of each vegetable, grated on a coarse grater, mix, add two eggs, 1 tsp. sugar and a little s alt to taste, as well as a generous pinch of cinnamon mixed with 5-6 tbsp. spoonsflour (it is also fashionable to use Hercules flakes). Fry in the same way as in the previous recipe, be sure to lay out on a paper towel so that it absorbs excess fat. Serve still warm with sour cream.

Cabbage with carrots and onions

Cabbage pancakes are prepared according to the same principle: finely chop two large onions, grate one large carrot on a medium-sized grater, chop 1/4 fork of cabbage, sprinkle with a pinch of s alt and crush well with your hands. Mix all vegetables, add 2-3 eggs, 1 tsp. mixed herbs de Provence, 1/4 grated nutmeg and 1/2 tbsp. flour. Thoroughly mix the mass and fry in the form of pancakes, forming neat rounds with a spoon. Calorie fritters from cabbage is 134 calories, excluding garnish and sauce.

Based on three recipes for dietary second courses, you can come up with several more types of pancakes by combining products or adding something else: potatoes, chopped broccoli, apples, spinach. There are a lot of options, but they are all similar in terms of the principle of preparation.

String beans with mushrooms

A simple recipe for a dietary second course will help to significantly reduce the cooking time of dinner, as it is prepared in just 15 minutes. It only takes a few ingredients to prepare:

• 300 grams of fresh champignons;
• 300 grams green asparagus beans, can be used either fresh or frozen;
• 1 tsp Italian herbs;
• 1 large onion;
• 1\2 tsp s alt;
• 2–3 tbspl. vegetable oil.

This diet recipe for a second course for weight loss is ideal, as it consists of products with a very low energy value: champignons up to 30 kcal per 100 grams, and beans - only 47 kcal. It is prepared very simply: finely chop the onion and sauté until transparent in oil, put in a bowl, and fry the mushrooms, cut into thin slices, in the same pan. When they begin to brown, return the onion to them, and also add the bean pods, cut into 2-3 cm pieces. Add spices and s alt, cover with a lid and reduce the heat to medium. After five minutes, stir and simmer for another five minutes over low heat. The dish is ready to serve!

Merchant buckwheat (without meat)

Many recipes for preparing dietary second courses are full of complex technologies, a large number of ingredients that are not available to all residents of our country. But simple buckwheat porridge is remembered only during the days of the kefir diet, although this cereal goes well with simple vegetables without losing its beneficial properties.

To cook ordinary porridge in a merchant's way, you need to step by step:

1. Fry in two tablespoons of vegetable oil one large onion, cut into small cubes. When it becomes soft, add one grated carrot and sauté until the carrots give color to the oil. Take out into a clean dish.
2. Take 250 grams of mushrooms cut into slices and fry until golden in 2 tbsp.l. oils. Sprinkle with a pinch of black pepper, coriander and s alt to taste.
3. Now rinse 1.5 cups of buckwheat groats in running water, pour in three incomplete glasses of warm water and boil for twenty minutes.
4. Put vegetables and mushrooms to buckwheat, mix and simmer for another ten minutes. If it turns out that there is not enough liquid, then add another 0.5 tbsp. hot water.

If you follow exactly the step-by-step recipe for preparing a dietary second course, then after cooking, you need to cover the pan with a towel folded in half and let the porridge rest a little (8-10 minutes) and only then serve it to the table. The calorie content of the finished dish according to this recipe is only 90 calories per 100 gram serving.

Millet porridge with pumpkin in a slow cooker

Most recipes for dietary second courses with a photo ignore cereals, as they look unpresentable in the pictures. Therefore, many people do not even suspect that millet is a very valuable product for he alth. Paired with colorful pumpkin that sparkles with vitamins, this dish can be a great weight loss aid thanks to its high fiber content. The energy value of porridge with pumpkin is 95-100 calories, so you can even eat two servings - there will be no harm. To prepare this dish for three family members, you should take:

• millet - 100 grams;
• fresh pumpkin - 370 grams;
• milk - 300 ml;
• pure water - 220 ml;
• butter - 40 grams;
• sugar to taste (2 tablespoons);
• a pinch of s alt;
• you can alsoadd some cinnamon if you want a more spicy flavor.

Cut the peeled pumpkin into pieces and grate on a fine grater. Melt the butter in the multicooker bowl in the “Extinguishing” mode and fry the pumpkin mass in it for 3-5 minutes, stirring occasionally. In the process, add sugar and cinnamon. Rinse the grits, add to the pumpkin, add milk, water and s alt, mix lightly and turn on the timer for 50 minutes. After the cooking time is over, leave for another 30 minutes using the "Heat" mode.

Poultry cutlets with celery

Recipes for dietary second courses of meat are the most popular, as this product gives a feeling of satiety for a very long time with a relatively low calorie content. One of these dishes are cutlets, which can be eaten simply with sauce and salad, or in combination with a side dish of cereals or vegetables. It is better to cook meat balls for a couple or bake in the oven, since it is undesirable to eat fried meat in a pan with a diet. Product proportions:

• 1 kg poultry fillet - you can use one thing (chicken, turkey, goose) or a mixture of leftover meat ground into minced meat;
• 1 celery root, skinned;
• 2 large onions;
• 1-3 garlic cloves (to taste);
• 2 eggs;
• 3-4 tbsp. l.cream;
• 1/2 tsp black pepper;
• 1/4 tsp cumin;
• 1 tsp s alt.

If the celery is too unpalatable, you can replace it with carrots, zucchini or choppedbroccoli in the same amount. The calorie content of minced chicken steam cutlets is 88 calories, which is very low for a meat dish.

How to steam cutlets?

Chop the celery together with the onion with a blender to a puree state, add spices, s alt, garlic and cream, mix well and combine with minced meat. Beat in the eggs and knead the mass thoroughly, beating it with your hands. Meat balls will keep their shape well and will not fall apart during heat treatment. Shape minced meat into oval-shaped cutlets no longer than 6 cm long and 3-4 cm wide.

They can also be made into balls, like meatballs. The shape does not affect the taste at all. Pour enough water into the double boiler so that it is below the level of the grate on which the cutlets are laid out. Close the dish with a lid. After boiling water, boil the cutlets for twenty minutes, and then remove them into a clean and dry pan.

Advice from a nutritionist

Professionals recommend not counting calories in recipes for dietary second courses, but simply eating foods with a lot of fiber, which stimulates intestinal motility well. It is also worth remembering that you cannot drink while eating, as this dilutes the gastric juice, which will lead to poor digestion of food, accompanied by fermentation. It is better to drink 150-200 grams of warm water half an hour before meals - this will significantly reduce appetite.