Diet salad with squid for weight loss: recipe for low-calorie salads without mayonnaise

Healthy food should not only be healthy, but also tasty. Diet salads with squid without mayonnaise will help you lose extra pounds, create an attractive figure and maintain it. Nutritionists and athletes recommend regularly including dishes with squid in your diet, because such food fits into the proper nutrition system (PN). A prerequisite for a salad recipe is the exclusion of mayonnaise.

Squid is the key ingredient of the dish, but this does not mean that the salad cannot be varied with other products. You can add almost any dietary ingredients to it. This will not only create new taste characteristics, but will also make the food even healthier.

Is squid considered low-calorie and dietary?

Squid meat is a prime example of a dietary product. Its unique quality lies in its high protein content and minimal amount of fat and carbohydrates. Therefore, seafood is recommended for consumption by athletes (especially while gaining muscle mass) and people who want to lose excess weight.

What are the benefits of squid

Shellfish contain the same amount of protein as dietary fish or beef. At the same time, it contains a significant amount of amino acids, especially essential ones, which play a critical role in the process of muscle growth. Also, due to the high content of amino acids, eating squid meat prevents damage to muscle fibers and makes it easier to endure physical activity. They contain the following amino acids:

leucine;
glutamic acid;
aspartic acid;
lysine;
alanine;
arginine;
glycine;
isoleucine.

Attention! Squid contains a significant amount of taurine, which reduces the amount of bad cholesterol (LDL) in the body. Eating 100-200 g of squid 2 times a week helps reduce the atherogenic index.

Although squid is low in calories (100 g of raw meat contains 91 kilocalories), its nutritional value can vary depending on the cooking method. Calorie content per 100 g, depending on cooking option:

cooking – 99.5;
grill – 106.5;
canning – 105;
frying with oil – 175.6;
stewing in own juice – 175;
smoked – 241;
dried – 286 (highest calorie).

The water content in squid meat is about 80%.

What makes this type of sea meat dietary is its significant content of vitamins, micro- and macroelements. Consumption provides the body with:

vitamins of groups A, B, PP, C, E (the latter has pronounced antioxidant properties - it slows down cell damage by peroxides);
sodium;
phosphorus;
magnesium;
potassium;
iron;
sulfur;
copper;
zinc;
selenium;
manganese;
cobalt;
molybdenum;
iodine;
nickel, etc.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Important to remember! Squid is a very strong allergen; in case of acute allergic reactions, its consumption should be limited. If you follow a strict therapeutic diet, taking this product is prohibited. It is better to try not to consume it smoked or fried.

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New Year's salad with squid

A very simple and satisfying salad with an interesting taste will take center stage on the New Year's table. Moreover, this salad is very easy to prepare. You can prepare it in a couple of minutes.

Ingredients:

Sausage cheese – 100 g
Canned squid – 1 can
Eggs – 3 pcs.
Garlic – 3 teeth.
Green peas - for decoration.

Preparations:

Grate the sausage cheese on a fine grater. Cut the squid fillet. Pass the garlic through a press. Boil the eggs and grate on a fine grater. Mix all ingredients and season with mayonnaise. Decorate the salad as desired.

Impact on the human body

Antispasmodic. Riboflavin, present in the composition, can reduce the duration of migraines.
Diuretics. The presence of potassium helps relieve swelling and helps cope with hypertension.
Hematopoietic. Copper facilitates the formation of red blood cells. Retains iron in the body.
Stimulating. Due to the high iodine content, brain activity and thyroid function are activated.
Strengthening. Phosphorus improves the condition of teeth and bones.
Regenerating. Polyunsaturated acids have a positive effect on the liver. Restores under non-alcoholic fatty influences.
Immunomodulatory. Zinc maintains the body at high levels. Valuable amino acids are also responsible for resistance to negative external factors.
Toning. Increases endurance due to its high protein content. Helps build muscle mass.
Reproducing. Natural aphrodisiac. Has a beneficial effect on the reproductive system. Improves the quality of potency and helps alleviate premenstrual syndrome.
Anti-aging. The copper content in squid prevents the appearance of gray hair and allows you to feel young longer. Vitamin E guarantees healthy and beautiful skin.
Restorative. Strengthen blood vessels and heart muscle, and also improve blood composition. These processes are affected by potassium, cobalt and iron. In terms of potassium content, squid can compete with bananas and cereals.

Combination options: what does the taste of seafood harmonize with?

According to the chefs, squid in the salad goes harmoniously with almost all products. A harmonious flavor tandem is created by adding other seafood products to boiled squid - shrimp, seaweed, caviar or mussels. To give a more expressive taste, you can add bell peppers, Chinese cabbage, and tomatoes.

Boiled vegetables will help make a diet salad with squid more satisfying. It is best to use beets, carrots, and potatoes. And if you add boiled eggs to such a salad, you can significantly increase the proportion of protein in it.

Pickled and canned foods will help create an unusual, piquant taste and at the same time keep the salad low-calorie. Recommended use:

cucumbers;
olives and/or black olives;
peas;
onion.

Diet salad with squid acquires bright flavor notes if you add avocado or hard cheeses to it. The dish also goes well with feta. An interesting flavor combination is formed when mushrooms and garlic are added to the salad.

Salad with squid

Delicious and simple, this salad is simply made for casual gatherings. Now, the next time unexpected guests come to you, there is no need to worry.

Ingredients:

Canned squid – 1 can
Canned peas – 1 can
Eggs – 4 pcs.
Onion – 1 pc.

Preparation:

Cut the squid into small pieces. Peel the onion and also cut into small cubes. Boil the eggs and cut into cubes. Mix all ingredients and season with mayonnaise.

Bon appetit.

What to fill with

The chef of the fish restaurant “Fish Chain” recommends seasoning the diet salad with squid with sweet and sour marinades. For those who are not ready for such flavor solutions, the chef advises using olive oil, pepper, salt and lemon juice. You can also add balsamic vinegar in small quantities.

The chef of the Sixty restaurant, Regis Triegel, recommends not worrying about the dressing at all. In his opinion, her choice depends only on a person’s taste. The master suggests flavoring the salad with truffle oil and balsamic, aioli. For lovers of Asian options, the chef advises using soy sauce and shiso. Trigel is also impressed by combinations of bright dressings, which is why he is a strong supporter of the combination of dietary seafood and Asian sauces.

Simple squid salad

A simple salad to prepare that takes 10 minutes.

Ingredients:

Can of canned squid – 1 pc.
Onion – 1 pc.
Green onions
Pickled cucumbers – 3 pcs.
Eggs – 2 pcs.
Hard cheese – 100g

Preparation:

Cut the squid into small pieces. Finely chop the onion. Boil the eggs and cut into cubes. Cut the cheese into cubes. Cut the cucumbers into small pieces. Mix all ingredients. Fill with oil.

Once a salad is seasoned with oil, its storage time is limited.

Top 10 simple recipes

The article provides the most common recipes for dietary salads. This does not mean that you need to limit yourself to just preparing them. It is allowed to prepare any salads, as long as the key condition is met - the low calorie content of the dish's ingredients.

"Easy"

An extremely simple recipe. The boiled squid carcass is finely chopped, diced boiled eggs (2 pieces) and 3 medium fresh cucumbers are added to it. Everything needs to be mixed thoroughly. Then add herbs and a little lemon juice.

With apples

350-400 g of squid should be cut into cubes. Then add 4-6 finely chopped boiled eggs, 300 g of peeled apples, 1 onion (everything is first cut into cubes). At the end, add a pinch of greens and mix everything thoroughly. Dressing – olive oil.

"Fitness"

This salad is not only dietary, but also very tasty and filling. It is recommended to boil seafood in spicy water. The advantage of the dish is the ability to “adjust” it to suit your taste preferences. In addition to the above ingredients, you can use avocado and boiled chicken fillet. Yogurt without additives can serve as a dressing.

For preparation you need:

2 boiled squids;
2 fresh cucumbers;
3 tomatoes;
3 lettuce leaves;
½ onion;
1 laurel leaf;
4-5 sprigs of parsley;
1 tbsp. a spoonful of vinegar and olive oil;
pepper and salt are added individually.

How to cook: boil squid in boiling water (add bay leaf, salt, pepper and parsley first) for no more than 3 minutes. The serving dish is covered with lettuce leaves, torn into large pieces. Onions, cut into half rings, are marinated for several minutes in vinegar and water with the addition of pepper and salt. Onions are placed on top of the lettuce leaves. Top it with cucumbers and tomatoes (cut to taste). Squid are placed on top. The dish is poured with oil, crushed with pepper and salt. You can decorate the salad with a sprig of parsley.

With seaweed

For preparation you need:

200 g seaweed;
2 squid;
1 tbsp. corn;
2 chicken eggs;
2 teaspoons lemon juice;
3 tbsp. spoons of vegetable oil;
pepper and salt.

How to cook: seaweed is mixed with corn. Add eggs cut into strips or cubes. Boiled squid, cut into strips, are placed on top of a layer of seaweed, corn and eggs. Add spices and lemon juice.

Dietary with corn

Required components:

½ kg squid;
1 onion;
3 eggs (boiled);
fresh cucumbers – 2 pieces;
250 g canned corn;
20 g sunflower or olive oil;
20 g each of dill and parsley;
pepper and salt - individually.

Cooking: boiled squid and eggs are chopped. Lightly fry the onion, cut into small cubes. All ingredients are mixed. Add spices. Stir. At the end, the salad is seasoned with oil.

With Chinese cabbage, tangerines and sour cream

From the ingredients:

350 g boiled squid;
100 g bell pepper;
200 g cucumbers;
100 g of Chinese cabbage;
2 tbsp. spoons of low-fat sour cream and soy sauce;
half a medium tangerine.

Preparation: Finely chop the vegetables. You can grate cabbage and cucumbers. Mix sour cream and tangerine juice. Add seafood to the vegetables and mix. At the end everything is poured with sauce.

With chicken fillet and nuts

The best option for those who want to build muscle. To prepare you need 300-350 g of chicken fillet, 2-3 fresh tomatoes, 3 lettuce leaves, 2 tbsp. spoons of olive oil, 30 g of walnuts. Chicken and squid fillets are boiled and cut into pieces. Cutting the fillet does not matter; the squid is cut into rings. Finely chop the tomatoes and lettuce leaves. The nuts can be chopped or used unchopped. The ingredients are mixed and poured with oil. Seasonings include salt and pepper.

With feta cheese

Components:

squid meat – 250 g;
feta cheese – 200-300 g;
200 g of fresh tomatoes and cucumbers;
parsley – 50 g;
lettuce leaves – 4 pcs.;
pepper and salt to taste.

How to prepare: Vegetables and cheese are cut like a Greek salad. Mix everything and season with olive oil. Add spices.

With shrimps

The ingredients are almost the same as the previous diet salad, but shrimp are used instead of feta, and lemon juice appears. Squids are cut into rings or half rings. Shrimp are served whole or sliced (depending on size). Vegetables are cut finely. Lettuce leaves are cut into medium pieces. Mix squid and shrimp. Squeeze lemon into seafood. Quickly add the remaining ingredients. Everything is mixed. Add oil and spices.

"Tsarsky"

Needed:

250-300 g boiled squid;
shrimp – 250 g;
crab meat – 150-250 g;
hard cheese – 200 g;
garlic – 2 cloves;
3-4 sprigs of cilantro or parsley;
low-fat yogurt without additives – 200 g;
salt (preferably sea salt).

Squids are cut into ring shapes. The shrimp remain whole. Crab meat can be ground to your liking. The cheese is crushed using a coarse grater. Add crushed garlic to the yogurt and stir the resulting mixture. All components are thoroughly mixed and seasoned with yogurt-garlic mixture. Add salt. Using sea salt will create a pleasant bitterness that enhances the taste of seafood. Greens will serve as decoration for the dish.

Recipe with olives and gherkins (without eggs)

What do you need:

squid (canned) – 0.25 kg;
gherkins – 100 g;
pitted olives – 100 g;
green peas – 0.25 kg;
sour cream or lean mayonnaise - to taste;
spices and dried dill - to taste.

How to cook:

Cut the gherkins into strips or small circles.
Cut the olives into rings.
Roughly chop the squid.
Place everything in a bowl, add green peas, salt, spices, sauce. Stir.

Using this recipe, you can prepare a lean salad from canned squid, which has a spicy taste.

Expert opinion on squid in the diet for weight loss and on PP

Expert opinions on the role of squid in the diet and proper nutrition are positive. Their use is recommended by both nutritionists (doctors who deal with nutrition problems and treatment with diets) and athletes.

Natalya Samoilenko, nutritionist

Natalya is not only a nutritionist, but also an endocrinologist (a specialist who treats diseases of the endocrine system). Work experience in medicine – 19 years. She is also the founder and owner of her own clinic. The doctor recommends eating squid as a valuable source of protein for everyone who leads a healthy lifestyle and is interested in sports. https://www.rbc.ua/rus/lite/wellness/pohudet-diet-10-sovetov-zvezdnogo-dietologa-1543396285.html

Elena Malysheva, professor and TV presenter

Malysheva is a doctor of medical sciences, professor, general practitioner, and cardiologist. The doctor considers squid to be a low-calorie source of protein and vitamins. But the professor warns about the cholesterol content in the product. https://www.crimea.kp.ru/daily/26947/3999121/

Main conclusions

Squids are a low-calorie product rich in protein, vitamins and minerals.
Dietary salads with squid are recommended to be consumed not only by athletes and PP lovers, but also by those who want to lose weight.
It is best to use boiled squid.

Despite all the advantages, a diet salad with squid should not be the basis of your diet. The dish should be part of the overall diet.

What are your favorite squid salads? What do you prefer to season with and what ingredients do you experiment with? Share your ideas with our readers in the comments.