Shish kebab - dietary recipe
Now that you have decided what kind of meat you can use to make shashlik, you also need to choose the right marinade that will not add unnecessary calories to your dish.
Let's consider pp marinades on different bases:
Yogurt. This base for pp marinade is the most popular. It replaces mayonnaise and is completely healthy and healthy. You can also use kefir instead of yogurt, but this is a matter of taste. Once you have the base, you can add other ingredients. Here are the different options:
- natural yogurt+lemon juice+curry+turmeric+salt
- natural yogurt+mustard+provencal herbs
- natural yogurt+garlic+lemon juice+black pepper
- natural yogurt+olive oil+fresh parsley+black pepper
- natural yogurt + soy sauce + curry + mixture of herbs.
Lemon juice. Another low-calorie base for pp marinade. Lemon juice prevents the meat from losing liquid, so the kebab turns out juicy and tender. You may like the following options:
- lemon juice+olive oil+garlic+thyme+black pepper
- lemon juice+honey+curry+vegetable oil+salt
- lemon juice+sparkling mineral water+pepper+salt+onion rings
- lemon juice+soy sauce+mustard+honey+spices
- lemon juice + grated ginger + soy sauce + black pepper
Tomato juice. If you want the marinade to be spicy, then use tomato juice as a base. You can try these combinations:
- tomato juice+lemon juice+black pepper+bay leaf
- tomato juice+olive oil+garlic+herb mixture+black pepper
- tomato juice+apple juice+coriander+nutmeg+black pepper
Description of preparation:
Diet kebab is not a myth, but a reality, and very tasty.
However, there is one “but” - not every meat and not every marinade is suitable for dietary barbecue. For such a kebab, it is best to use chicken, rabbit or lean beef (or even better, veal), and use kefir or yogurt as a base for the marinade. However, let’s not waste time on unnecessary explanations - everything is described in detail in the recipe . So, how to prepare a dietary kebab: 1. Wash the meat, get rid of films, bone fragments, skin - in general, prepare it. After this, cut into portions. 2. Wash the parsley and dill and chop them finely. If you like basil, add that too. 3. In a saucepan or bowl, mix kefir (or natural yogurt), herbs, salt and those spices that your health allows you to use. You can pass a couple of cloves of garlic through a press. 4. Place the meat in the marinade, mix and refrigerate for 2-3 hours. 5. Take it out of the refrigerator in advance so that the meat has time to warm up a little. Thread the pieces onto skewers. 6. And here is where the fun begins - we wrap each skewer in food foil. And - to the coals! The meat will be baked in its own juices, but at the same time will be imbued with a light aroma of smoke and herbs. If, five minutes before it’s ready, you remove the foil and hold the meat a little over open heat, it will form a thin golden crust... It’s simply delicious! That's all - now you know how to cook diet kebab.
This recipe can be used to cook not only meat, but also fish, vegetables, and mushrooms. They will turn out much juicier and much healthier than traditional kebabs. Bon appetit and good health! Purpose: Outdoors Main ingredient: Meat / Poultry / Chicken / Beef / Veal / Rabbit Dish: Hot dishes / Shish kebab Diet: Diet food / Recipes for weight loss
PP sauce for shish kebab
Preparing the sauce with which you will eat the kebab is also an important aspect. After all, most ready-made sauces contain a lot of calories and harmful additives. If you are eating shish kebab, then the sauce should be correct and low-calorie! Here are proven options for pp sauce:
- 6 tablespoons of natural yogurt + yolk + teaspoon of mustard + black pepper + salt. Just mix all the ingredients in a blender and you will get a truly healthy and proper mayonnaise. You can safely serve it with your favorite dish!
- ripe avocado + any greens + low-fat soft cottage cheese + salt + pepper. The perfect sauce to pair perfectly with chicken!
- kefir+olive oil+garlic+lemon juice+black pepper. A simple but versatile sauce for any meat.
PP sauces: 10 dietary recipes
Fish kebab
To prepare fish kebab, the recipe is not particularly difficult. The best types in terms of calorie content per 100 g. there will be the following types:
♦ tuna – 100 kcal;
♦ pike perch, pike, hake – 85-90 kcal;
♦ blue whiting, pollock cod – 70-75 kcal.
Cooking secrets:
♦ fish for barbecue should not be used after defrosting, otherwise the dish will turn out tasteless;
♦ if it doesn’t work out any other way, then do it at least in the refrigerator, but under no circumstances in the microwave;
♦ large fish is cut in advance and removed from the bones for skewering;
♦ There is no need to cut small fish; it gets rid of its entrails and scales and is cooked wrapped in foil. This way it will retain its juiciness.
PP chicken breast kebab - low-calorie recipe
The lowest calorie part of the chicken is the fillet, so if you are strictly on a diet, it is better to make kebab from this part. And the dietary marinade for chicken should also be correct and healthy.
- natural yogurt+garlic+lemon juice+favorite spices.
Cut the meat into pieces - about 3 cm thick, and pour in the marinade. You will need to wait at least one hour.
Photo: instagram/jusja_galanina
Chicken kebab
A properly created chicken kebab will not be much inferior in appetizing to pork kebab. Moreover, unlike pork and lamb, chicken contains much less animal fat. Cooked chicken kebab on the coals will be an excellent alternative to the fatty meat that is familiar year after year.
The body will receive an increased dose of protein without much discomfort and increased calorie content.
The following facts speak in favor of chicken:
♦ chicken meat, unlike other analogues, is white and is suitable even for those who are on strict diets for diseases of the stomach, intestines or pancreas;
♦ suitable for children due to its anti-allergenic structure;
♦ high amino acid content and low calorie content.
To prepare the dish correctly, you must adhere to the following recommendations:
♦ to create a chicken delicacy on coals, you do not need to cut the meat into small pieces, because it is not fatty and otherwise it will quickly become tasteless and dry;
♦ for a chicken weighing about 1 kg, the best solution would be to divide it into 2 parts if the bird weighs 2-3 kg. then the carcass must be divided into 4 parts. This is the only way to preserve the juiciness of the meat;
♦ skewers should be long 60-100 cm and strong so as not to bend under the weight of the chicken.
Recipes for proper nutrition
There are several recipes for dietary kebab; which one to choose depends on your personal taste. Preparing these dishes is easy; any housewife can handle the technology.
From chicken breast
To prepare chicken kebab you will need 1 kg of chicken breast. In a separate bowl mix 2 tbsp. l. soy sauce, 1 tbsp. l. sesame seeds and 1 tsp. natural honey. Juice squeezed from 1 orange is also added there; if you wish, you can add the usual spices.
The meat is cut into portions and soaked in marinade. Cover the dish with meat with foil and leave in a cool place for at least 2 hours. Chicken prepared in this way can be cooked either over a fire or at home in the oven.
Onion marinade is also suitable for chicken meat. You will need as much onion as meat. The heads are cleaned, cut into rings and, placed in a bowl, lightly crushed by hand and mixed with chicken pieces. You can take 0.5 kg of onions and fresh tomatoes, previously crushed in a blender to a puree. Add a little nutmeg and garlic to the vegetables. The meat is marinated in this marinade for 2 hours.
From rabbit
Rabbit meat is rarely prepared as kebabs, but lovers can enjoy this delicious dish. The meat should be chopped and washed in water.
To prepare the marinade, you need to chop 2 onions and grind them together with walnuts (0.5 cup) using a blender. The nuts are first lightly fried in a dry frying pan.
Add 1.5-2 cups of water and 2 tbsp to the resulting mixture. l. lemon juice. The rabbit meat is poured with marinade and marinated for about 3-4 hours. It will take no more than 40 minutes to fry rabbit shish kebab.
Beef
For beef kebab, you can prepare a marinade from 1 cup of kefir, fresh chopped parsley, garlic and spices to taste. Meat (1 kg) is cut into pieces and poured with the prepared marinade. Leave it in a cool place for at least 3 hours. Beef is cooked on the grill using skewers or barbecue.
From fish and seafood
Tasty and healthy kebab is made from lean fish. Squeeze the juice of 1 lemon into a bowl and add its zest. Add 100 ml of vegetable oil (preferably olive), 3 chopped garlic cloves, and fish seasoning.
All products are thoroughly mixed and fish, cut into portions, is placed in the resulting mixture for 30 minutes. Shrimp, mussels and squid are marinated in the same way. Small fish and seafood can not be chopped, but wrapped in foil and fried over coals or on a grill.
From lamb
To prepare healthy lamb kebab, use a mixture of olive oil and lemon juice, taken in equal proportions, as a marinade.
For a dietary dish, the neck part or shoulder blade is suitable. The lamb is marinated for at least 2 hours and cooked on the grill or on the grill.
Vegetable
An excellent dietary dish is made from vegetables that contain fiber. To prepare this shish kebab you will need:
- eggplants,
- zucchini,
- bell pepper,
- onion.
Mushrooms also go well with vegetables (for example, you can use champignon caps). The vegetables are pre-soaked in olive oil, then placed on a grill and fried for 10 minutes.
diet sauce
To make the finished diet kebab juicier, it is recommended to eat it with sauce. Store-bought sauce is not suitable for those who want to lose extra pounds; it contains many calories and few natural ingredients. It is recommended to prepare the sauce yourself from vegetables and berries.
Tomato sauce goes well with meat; to prepare it, garlic, onion and fresh herbs are added to tomato juice to taste. The products are boiled until the onion is ready and blended in a blender. For lamb, a sauce made with natural yogurt is suitable. For berry sauce, take gooseberries, red currants and lingonberries, grind the berries to a puree and bring to a boil. You can add a little bit of any honey to the finished berry sauce.
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