How to cook dietary solyanka: popular recipes

Is it possible to have hodgepodge on a diet and when losing weight?

This dish can be eaten by those who are on a diet, but only if the soup does not contain fatty meat. Calorie content can be reduced by adding plenty of vegetables and mushrooms. If you want to add meat, give preference to chicken, beef, and turkey.

Solyanka is usually eaten with sour cream or a few spoons of low-fat yogurt. The soup should be eaten in moderation - a 250 ml serving will be enough.

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Main ingredients of the dish

The diet solyanka recipe includes a variety of foods that can be consumed by people who are losing weight.

List of ingredients:

1. Vegetables: onions, cabbage, carrots, tomatoes, olives. They enrich the dish with fiber, vitamins, macro- and microelements, which are necessary for the full functioning of the body.
2. Meat: choose beef, veal, turkey, chicken. These types of meat are rich in protein but contain few calories.
3. Salt and pepper: in moderation, they make the dish more tasty and aromatic.

You can also add lemon juice.

Step-by-step preparation of the classic version

To prepare a traditional dish you need to prepare the following products:

• 3 liters of meat broth;
• 150 g of any meat, sausages and smoked products;
• 250 g pickled cucumbers;
• a can of canned olives;
• carrot;
• 2 onions;
• 3 potatoes;
• 100 g tomato paste;
• 2 tomatoes;
• half a lemon.

How to prepare the dish:

1. Cook 3 liters of broth from any meat.
2. Cut the meat products into cubes and fry them in oil.
3. Cut the vegetables into small pieces and fry in a frying pan.
4. Place the roasted meat and vegetables in the pan.
5. Cut the potatoes into cubes and place in a saucepan.
6. Cut the olives into rings, and the cucumbers into circles. Place in a saucepan.
7. Add spices, salt, herbs and lemon slices. Cook over low heat until done.

Low-calorie options for those losing weight

With Chiken

To prepare chicken soup you will need:

• 400 g chicken fillet;
• 1 carrot;
• 2 onions;
• 3 pickled cucumbers;
• 5 tablespoons of tomato paste;
• lemon, herbs, salt and spices to taste.

How to cook:

1. Rinse the chicken fillet. Boil in salted water, cut into cubes.
2. Add chopped onions and carrots to the chicken. Fry everything until done.
3. Also add chopped cucumbers to the preparation.
4. Season the dish with tomato paste, pour in 2 cups of boiling water. Cook over low heat for 15 minutes.
5. After cooking, add lemon slices.

Dish options

Solyanka is suitable for any stage of the diet, as it contains foods high in protein and vegetables. All fatty ingredients are excluded.

Classical

To prepare Dukan hodgepodge according to the classic recipe, you will need the following ingredients:

• 0.5 kg beef;
• 0.5 kg turkey;
• 250 g smoked pork ribs;
• the same amount of lean ham;
• 2 small onions;
• 1 medium sized carrot;
• garlic to taste;
• 1 bell pepper;
• Bay leaf;
• salt, pepper and spices to taste;
• pickles;
• 2-3 tablespoons of tomato paste;
• lemon;
• low-fat yogurt;
• greenery.

You start cooking by processing and preparing the meat. The turkey should be thoroughly rubbed with salt and spices and baked in the oven at 200 degrees until fully cooked.

At this time you cook the beef and pork ribs. The finished broth should be strained several times until it becomes a clear liquid. Remove the meat and cool in a separate bowl. Remove the meat from the ribs and cut it into strips. The same should be done with boiled beef, baked turkey and lean ham.

Important! When cooking broth, it is important to remove the foam in a timely manner. Place a couple of bay leaves and one small onion in a saucepan. A few minutes before cooking, remove these ingredients.

Cut one large onion and place it in a preheated, dry, non-stick frying pan. Make sure that the onions do not burn, but only turn a little yellow. At the very end you can add 1 tbsp. olive oil. Add tomato paste and other vegetables there.

Fry everything well and add it to the pan with the broth. Add chopped meat, stir and bring to a boil. Serve with lemon wedges, low-fat yogurt and fresh herbs.

In a slow cooker

For this dish you will need:

• 400 g beef;
• 100 g lean ham;
• 1 carrot;
• 2 small onions;
• 200 g water;
• salts and spices to taste;
• 0.5 kg cabbage;
• 1 tomato;
• 2 tbsp. l. tomato paste;
• greenery;
• low-fat yogurt;
• lemon slices.

The first to go into the slow cooker are finely chopped onions and beef cut into strips. Set the “Quenching” mode for half an hour. Cut vegetables and ham, add them to the beef, add tomato paste and spices, and set the “Stew” for another half hour. The soup is ready. Serve with yogurt and lemon wedges.

Important! The cabbage must be stewed for at least half an hour, otherwise it will be tough.

Fast

And this dish is suitable for those housewives who value their time, know how to count money, but are not ready to give in in everything related to taste. If you do everything step by step, following the instructions below, the final result will be as appetizing as in the photo.

Prepare the following list of simple products:

• poultry sausages (5 pieces will be enough);
• 1 onion;
• 1 carrot;
• 5 large olives;
• gherkins to taste;
• 3 lightly salted cucumbers;
• lemon slices;
• tomato paste;
• greenery.

Place a pot of water and bring it to a boil. To fry sliced ​​sausages, you will need to grease the pan with a little oil. Dukan himself allows such exceptions in rare cases.

Lightly brown the onions and carrots in a dry frying pan, then add a couple of tablespoons of tomato paste. Place the roast into a pan of boiling water. Throw in the olives and cucumbers cut into rings. Don't forget about the gherkins, they will be the highlight of this dish. Serve with herbs and a slice of lemon.

With chicken broth

If you decide to stick to a strict diet, you can make the broth not from chicken, but from chicken fillet. Such a broth will be as dietary as possible, transparent, but at the same time tasty and aromatic if cooked correctly.

Be sure to add a couple of bay leaves, spices to taste, one large onion and a few peas of allspice. 10 minutes before cooking, remove the onion and bay leaf. Strain the broth until it is clean.

For hodgepodge you will need:

• 1 onion;
• 1 carrot;
• 3 lightly salted cucumbers;
• 1 stalk of green celery;
• young cabbage – 200 g;
• 1 small zucchini;
• 1 bell pepper;
• 1 large tomato;
• a couple of cloves of garlic;
• greenery;
• spices to taste.

Place literally a few drops of vegetable (preferably olive) oil into the frying pan and spread it well over the entire surface. Vegetables need to be finely chopped and fried along with spices and garlic.

Pour the roast into the prepared chicken broth. Finely chopped lightly salted cucumbers are also sent there. If desired, you can add gherkins and olives.

Interesting!

Vegetable

Required Products:

• 100 g chicken meat;
• 70 g onion;
• 70 g carrots;
• 100 g olives;
• 70 g salted tomatoes;
• 15 g parsley;
• 1.5 liters of water;
• 2 g salt;
• 2 g pepper.

How to cook:

1. Cut the meat into small pieces, place in water and cook for 15 minutes.
2. Fry chopped onions and carrots.
3. Chop the cabbage and simmer with vegetables until cooked.
4. Add the vegetable stock to the meat broth. Also add olives, herbs, pickled tomatoes, salt and pepper.

How to prepare “Dietary solyanka”

Cut the potatoes into pieces and place in boiling water.

Chop the onions and carrots and simmer them in a frying pan for 3-4 minutes in vegetable oil.

Then add diced cucumbers and washed sauerkraut to the pan. Add some broth from the pan and simmer for 10 minutes.

At the end, add tomato paste, stir and after a minute, add the contents of the pan to the pan. Also throw in the bay leaf, salt and pepper, cover and cook for another 10 minutes. Then add the chopped herbs and remove from heat. When serving, add a few large olives to each serving.

Lenten

What is a meatless dish made from?

• 200 g sauerkraut;
• 30 g vegetable oil;
• 2 carrots;
• 3 potatoes;
• bulb;
• 2 pickled cucumbers;
• 2 tablespoons of tomato paste;
• 2.5 liters of water;
• olives, herbs, salt and pepper to taste.

Preparation:

1. Place the potatoes, cut into small pieces, into the water.
2. Simmer onions and carrots for 3 minutes in a frying pan.
3. Add sauerkraut and diced cucumbers to the preparation.
4. Add tomato paste and place in water with potatoes. Keep on fire until ready.

With meat products

Products:

• 200 g chicken breast;
• 150 g pastrami;
• 150 g boiled meat;
• 100 g carbonate;
• spoon of vegetable oil;
• bulb;
• spoon of tomato paste;
• pickle;
• 1.8 liters of water;
• salt, olives, spices, herbs to taste.

How to cook:

1. Cut the meat products into strips, place on a baking sheet and dry in the oven.
2. Once the pieces are browned, add them to the vegetable broth. Place on medium heat.
3. Fry chopped onion in a frying pan. Add some tomato paste and spices. Continue to simmer.
4. Transfer the roast into a saucepan. Cut the pickled cucumber into cubes and simmer in a frying pan. Add to the soup stock.
5. Season with salt, spices, olives.

With cabbage

Grocery list:

• 5 potatoes;
• a jar of olives;
• 250 g white cabbage;
• carrot;
• bulb;
• 3 cloves of garlic;
• a few slices of lemon;
• 2 tablespoons of tomato paste;
• 400 g chicken meat.

How to prepare the dish:

1. Boil chicken pieces in water.
2. Chop onions and carrots. Place the vegetables in the pan and fry. After 5 minutes, add to the chicken.
3. Add potatoes and cabbage.
4. When the stock boils, add tomato paste according to the recipe.
5. Add garlic puree, salt and spices to taste. You can also add olives.

Description of preparation:

Solyanka is a dish loved by many and easy to prepare.
Throw the potatoes into boiling water, and while it cooks, simmer the onions and carrots in a frying pan for a few minutes. Then add diced cucumbers and washed sauerkraut to the pan. Add some broth from the pan and simmer for 10 minutes. At the end, add tomato paste, stir and after a minute, add the contents of the pan to the pan. Also throw in the bay leaf, salt and pepper, cover and cook for another 10 minutes. When serving, add a few olives to each serving. Bon appetit! Purpose: For lunch Main ingredient: Vegetables Dish: Soups / Solyanka Diet: Diet food