Dietary beef soufflé recipes are great for the menu of people losing weight and those trying to maintain weight. This dish can be combined with many side dishes (vegetables, brown rice, bulgur, etc.) or served on its own. Its delicate taste and ease of preparation have made meat souffle a fairly popular dish.
We will look at the importance of beef meat during the diet, the differences between veal and the rules for preparing a tender meat soufflé. Simple step-by-step recipes for this dish in the oven, steamed, or in a slow cooker will diversify your diet.
Beef for diet and weight loss
Most dietary recipes are based on chicken fillet and vegetables. However, lean beef is also good for nutrition during weight loss. Such meat is a valuable source of protein, quickly satisfies hunger and fills the body with nutrients. The calorie content of beef depends on the chosen cooking method, marinades and sauces, for example, baked meat without adding vegetable oil and sauces contains only 167 kcal per 100 grams. Useful properties of this product:
- contains a sufficient amount of natural vitamins (A, C, E and group B) and microelements that are necessary for immunity and the healthy functioning of all systems in the human body;
- protein from red meat is a necessary material for maintaining muscles during physical activity, implementing many processes in the human nervous system and natural metabolism;
- Due to its low carbohydrate content, this product is part of the diet of those losing weight and diabetics. Low-fat pieces can be added to the diet of people with cardiovascular pathologies, disorders of the gastrointestinal tract and other internal organs.
Note! Red meat is also recommended for people with low hemoglobin, postoperative patients, etc.
However, beef dishes may also have negative properties:
- beef with layers of fat contains a large amount of cholesterol, which increases the risk of heart attacks and blood clots in blood vessels;
- excessive consumption of red meat slows down the natural processes of digestion and can cause heaviness and bloating;
- This product should be used with caution by people with joint and kidney diseases, since the composition of the meat can provoke exacerbations.
The optimal way to consume such meat is with a generous portion of vegetables, which will activate digestion.
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Which is better: beef or veal
Veal is the meat of young cattle (up to 12 months). This species is considered dietary and delicate in taste. Beef is obtained from adult cattle over 1 year old. Veal contains an increased amount of protein compared to beef: 20 grams compared to 15 grams. Young meat has almost 5 times less fat compared to adults, which explains the popularity of veal on the diet. The vitamin and mineral composition of the two types of meat does not differ significantly.
Note! Fat content indicators largely depend on the selected part of the carcass. For example, when purchasing, you can evaluate the piece visually and choose lean beef at a reasonable price.
Due to its reduced fat content, veal is more difficult to prepare - the meat can easily be dried out and made tough. To prevent this from happening in dietary dishes, you can use low-calorie marinades based on tomato juice, mineral water, or lemon juice with onions.
How to make soufflé
In the oven
The most common way to prepare soufflé is in the oven. The dish becomes as fragrant and juicy as possible. List of required products:
- beef meat (for example, tenderloin) – 600 grams;
- eggs – 2 pcs.;
- onion – 1 pc.;
- sea salt, ground pepper - add to taste.
Rinse the meat and thoroughly clean it of films and veins. Next, cut into medium pieces and gradually grind using a meat grinder (preferably 2-3 times). Next, peel the onion and cut it into several pieces.
Grind the vegetable in the same way in a meat grinder and mix with minced meat. Add sea salt, spices and egg yolks to the resulting mass. In a separate container, beat the chilled whites until foamy and carefully fold into the minced meat. Mix thoroughly and place the soufflé base in a special baking dish. Cook the dish for about 35-40 minutes in a preheated oven at 190 degrees. Serve the soufflé with lettuce and other herbs of your choice (dill, onion, cilantro, etc.).
In a slow cooker
If you have a home multicooker, you can easily prepare meat soufflé. The dish turns out very juicy and can be served hot or cold. For cooking you will need:
- lean beef or veal – 0.5 kg;
- eggs – 3 pcs.;
- low fat milk – 0.1 liters;
- salt, allspice - add to the dish to taste.
First, rinse the meat under the tap and boil until tender (or steam). Grind it using a kitchen blender, add the separated yolks, milk, salts and spices. Beat all ingredients until smooth. Separately, turn the whites into foam using a mixer and gradually add to the main minced meat. Transfer the resulting mixture into the multicooker bowl and select the “Baking” mode. Cook the dish for about 40 minutes.
Note! To ensure that the finished soufflé retains its beautiful shape and does not settle, leave it in the slow cooker after turning it off for about 20 minutes. Due to gradual cooling (without temperature changes), the dish will remain fluffy in appearance.
For a couple
Steamed dishes are most beneficial for digestion and contain a reduced number of calories. Soufflé cooked in a double boiler retains all the juiciness and flavor of the meat. The following products are needed for cooking:
- beef – 200 grams;
- eggs – 2 pcs.;
- milk – 200 ml;
- whole grain flour – 2 tsp;
- table salt - add to taste.
First, carefully rinse the beef and dry it on a paper towel. Cut the meat into medium pieces and place in the bowl of a food blender. Grind the meat and add eggs, whole grain flour, and salt to taste. Beat again using a blender. Add milk to the minced meat and beat with a mixer until a homogeneous air mass is obtained. Next, take silicone molds and pour the prepared mixture into them. Install them in a steamer or multicooker if there is a “Steam” function. Recommended cooking time is 25-30 minutes. Then the souffle needs to be cooled to room temperature and only then removed from the molds.
From boiled meat
A delicious dietary recipe that does not require much time to prepare. List of main products:
- lean beef – 100 grams;
- egg – 1 pc.;
- wheat flour – 1 tbsp. l.;
- milk – 100 ml;
- salt, ground pepper - add to taste.
Rinse the meat thoroughly under the tap and boil (place in boiling salted water to preserve all the beneficial substances). Then cool the beef and mince it 2 times.
In a dry frying pan, fry the flour until light golden brown - this action will give the soufflé a slight nutty flavor. Next, pour the milk into the flour and stir in the pan until thickened. Add the egg yolk, milk sauce (after cooling) and salt to the minced meat. Mix the base thoroughly using a food processor. Separately, beat the foam from the egg whites and mix it with the minced meat. Pour the soufflé base into a special baking dish and cook in a preheated oven for about 30 minutes. Serve this dish with light vegetable salad and herbs.
Beef liver
Soufflé made from offal is a tasty and dietary dish. A simple combination of ingredients has gained popularity among many housewives and cooks. To prepare this dish you will need:
- beef liver – 500 grams;
- carrot – 1 pc.;
- onion – 1 pc.;
- eggs – 2 pcs.;
- low fat milk – 150 ml;
- whole grain flour – 3 tbsp. l.;
- salt, spices - add to the dish to taste.
First, rinse the liver and clean it of films, prepare the carrots and onions. Pass the listed ingredients through a meat grinder. Beat the eggs separately along with salt and spices, then add them to the liver. At the last stage, pour in the milk and flour, mix everything thoroughly. The thickness of the resulting mass should resemble pancake dough. Pour the mixture into a baking dish and cook in the oven for about 40 minutes at a constant temperature of 180 degrees. Check the readiness of the soufflé with a toothpick - it should come out dry even after immersion in the soufflé. Cut the prepared dish into portions and serve with your favorite vegetables of your choice.
Dietary steamed beef soufflé
The dish prepared according to this recipe can be consumed not only during a diet, but also for small children.
To prepare you will need:
- beef, pre-steamed in the amount of 100 grams;
- three or four tablespoons of meat broth;
- butter in the amount of one teaspoon;
- one chicken egg;
- flour in the amount of ½ teaspoon;
- a small pinch of salt.
Cooking time – 40 minutes.
Calorie content – 157 kcal per 100 grams.
The process of preparing a steamed dietary soufflé:
- It is very important that the beef for this dish is lean and has no streaks;
- Boiled meat must be twisted twice using a meat grinder;
- Next, you can start preparing the sauce. To do this, add flour and pre-melted butter to the prepared meat broth;
- Mix the mixture thoroughly and cook over low heat until a homogeneous thick composition is obtained;
- Add the resulting sauce to the meat, also add chicken yolk, salt and mix everything thoroughly;
- Beat the protein in a separate container until a rich foam forms and also add to the chopped meat;
- For preparation, it is better to use small silicone molds;
- Divide the resulting meat mass into molds;
- Steam for 25 minutes.
Main conclusions
Lean cuts of beef are great for your diet. Based on such meat, you can prepare the most delicate soufflé, which you can eat while losing weight. This dish has a small amount of calories and pronounced benefits for the body:
- contains many natural vitamins and minerals that are needed to maintain immunity, activity and healthy well-being;
- protein compounds from red meat act as a key material for muscles during intense physical activity and weight loss, support the functioning of the nervous system, including the brain;
- Due to the reduced carbohydrate content, lean beef dishes can be added to the diet of diabetics, those losing weight, and people after abdominal surgery.
Soufflé is one of the dietary ways to cook beef. It is easy to make in the oven, steamed or in a slow cooker, depending on your choice. The result is a dish with a simple set of ingredients, exquisite taste and a reduced number of calories. Have you tried dietary beef soufflé? Share interesting recipes for this dish!
Culinary secrets
Beef soufflé is ideal for dietary nutrition because it is easily digestible and contains a low amount of calories. And to avoid adding these same calories, prepare the dish in silicone molds, since they do not need to be coated with oil.
There are a few more nuances that you should pay attention to before preparing the soufflé:
- Buy lean cuts of beef, but veal is best.
- To make the souffle taste delicate, separate the white mass from the yolk in the eggs and beat them separately.
- The airy structure of the soufflé depends on the proteins. They need to be entered last, doing it very carefully.
- The taste of beef fillet can be complemented with vegetables or rice, and some housewives add cottage cheese.
- It is not recommended to cool boiled beef when removing it from the broth, as the meat may become chapped and dry. It’s better to place the pan with the broth in a container with cold water.
- You can reduce the calorie content of the soufflé by replacing chicken eggs with quail eggs. The proportions are as follows: for 1 chicken egg you need 5 quail eggs.
Advice! The protein mass should be beaten only in a dry and perfectly clean container. Even the smallest particles of fat in the container will not allow us to get a fluffy foam. And one more thing: beat the egg whites while they are chilled, adding salt during the process.
