Recipes for dietary casseroles for weight loss
You don't need any special culinary skills or unusual ingredients to prepare these dishes.
It all depends on the recipe chosen and the availability of suitable equipment. Dietary casseroles are best made in the oven, but you can cook them in the microwave or slow cooker. Adviсe:
*Want to reduce cooking time? Mix the ingredients with a blender rather than by hand.
*To reduce the calorie content of sweet dishes as much as possible, use suitable substitutes instead of sugar in the recipe. A plant called stevia has proven itself well. Add it to the casserole and reduce the energy value of the dish by 40-50 kilocalories.
*The calorie content of a dish often depends not only on the products themselves, but is related to the cooking method. For example, fried foods always have higher nutritional value than baked foods. Take this into account when choosing a cooking method.
Classic cottage cheese casserole
The nutritional value of this simple dish is only 102.5 kcal. At the same time, it has a good balance of BZHU:
- Proteins – 14.9 g.
- Fats – 1.6 g.
- Carbohydrates – 7.2 g.
Ingredients: 400 g low-fat cottage cheese, 1 egg, 1 tbsp. sugar, 1 tbsp. semolina, 1 tbsp. sour cream (15%), 0.5 tsp. vegetable oil, 0.5 tsp. flour.
Instructions. Separate the yolk from the white and place the latter in the refrigerator. Mix the yolk with sugar, grind until smooth. Mix sour cream with semolina and leave to brew for 10-15 minutes. Grind the cottage cheese until the grains disappear, add sweet yolk and sour cream. Beat the egg white into a stable foam and carefully fold into the prepared mixture.
Preheat the oven to 185°C. Spray the pan with oil and dust with flour. Pour in the dough, smooth it out with a spoon, and bake for 40 minutes.
Savoy potatoes
Quick to prepare and simple in composition, the dish, which is worthy of appearing on the holiday table, consists of a minimum amount of products that are always available in the refrigerator. The potatoes are best served hot, but even when cooled they will delight you with their taste and aroma.
Cooking time: 60 min. Number of servings: 4.
Ingredients:
- 6 potatoes and 1 egg.
- 50 milliliters of milk and a clove of garlic.
- Cheese for sprinkling.
- Butter for coating the mold.
- Black pepper and salt - to taste.
Preparation:
1. The potatoes are thinly sliced and placed in a mold.
2. A batter is prepared from eggs, milk, salt and black pepper.
3. The potatoes are filled with batter.
4. Cover with foil and place in the oven for 40 minutes, which has been preheated to 190 degrees.
5. Sprinkle grated cheese on top and bake for a couple more minutes.
This is how simple potatoes were turned into a festive potato dish.
Casserole with pumpkin in a slow cooker
This diet casserole recipe involves baking in a slow cooker, but you can use the oven or microwave. The calorie content of such a casserole will be only 90.6 kcal.
- Proteins – 9.1 g.
- Fats – 3 g.
- Carbohydrates – 7.7 g.
Ingredients : 500 g low-fat cottage cheese, 400 g pumpkin, 200 g sour cream (10%), 3 eggs, 0.5 tbsp. semolina, 0.5 tsp. soda, salt, vanilla, cinnamon - to taste.
Instructions. Beat eggs with sour cream, add cottage cheese and mash until smooth.
Grate the pumpkin on a fine grater. Add it to the dough, add the rest of the ingredients there too. Mix the dough thoroughly and place it in the bowl of the unit. Select the “Bake” mode on the multicooker and set the time to one hour. After this, set the “Heating” mode for another 30-40 minutes.
Princely Potatoes
A hearty and tasty dish of potatoes and cottage cheese can be served for dinner or as a second dish for lunch. Perfect for serving to guests. For casseroles, it is better to use fattier cottage cheese, for example, 9%, but if you don’t like fatty cottage cheese, then any other will do.
Cooking time: 60 min. Number of servings: 4-6.
Ingredients:
- 350 grams of potatoes and 250 grams of cottage cheese.
- 150 grams of cream and 30 grams of any butter.
- A couple of eggs and salt and black pepper to taste.
Preparation:
1. Potatoes are peeled and cut into thin slices.
2. Place in a greased form and add salt. Cottage cheese is placed on top of the potatoes.
3. The second part of the potatoes is laid out, peppered and salted.
4. Everything is covered in sauce, which is made from cream, eggs and spices. All components are thoroughly mixed.
5. The dish is baked at a temperature of 180-190 degrees for half an hour until the potatoes are soft.
To make the casserole cook faster, you can take the potatoes slightly boiled in slightly salted water.
Broccoli casserole
The nutritional value of this dish is 164.5 kilocalories.
- Proteins – 6.7 g.
- Fats – 8.7 g.
- Carbohydrates – 14.4 g.
Ingredients: 500 g broccoli, 160 g whole grain flour, 160 g sour cream (10%), 4 eggs, 100 g sesame seeds, 10 g baking powder, salt, herbs - to taste.
Instructions. Wash the broccoli, separate it into florets, and cut into thin slices. Finely chop the greens and add to the cabbage. In a separate container, mix the remaining ingredients except sesame seeds. Beat the mixture with a whisk or mixer.
Grease a baking dish with butter and sprinkle with flour. First lay out the broccoli with herbs, and pour the prepared dough on top. Preheat the oven to 190-220°C, place the mold inside. Bake for about 30-40 minutes.
Potato casserole in Ukrainian
The casserole prepared according to this recipe looks beautiful and appetizing. Therefore, it may well decorate even a holiday table. At the same time, it is filling and can replace a full dinner or breakfast. To prepare it, you can use either chicken breast or other meat at the discretion of the cook.
Cooking time: 50-60 min. Number of servings: 6-8.
Ingredients:
- 5 potatoes and 1 onion.
- Hard cheese 100 grams and chicken fillet - 200 grams.
- 30 grams of butter and 70 milliliters of milk.
- 1 tablespoon of flour.
- A teaspoon of salt and half a tsp. ground pepper.
Preparation:
1. Place minced chicken fillet and diced onion in a frying pan, simmer them in water for a few minutes.
2. In another container, prepare a sauce from butter, milk and flour, laying them out and heating, stirring, pepper at the end.
3. Mix sauce with meat mixture.
4. First, part of the pre-prepared mashed potatoes is laid out in a baking dish, the meat filling is placed on it, then the remaining mashed potatoes.
5. The top of the casserole is sprinkled with cheese grated on a coarse grater and baked in an oven preheated to 190 degrees for about 25 minutes.
If desired, the finished casserole can be sprinkled with herbs, or it can be served without greens; it is already aromatic and tasty.
Casserole with chicken and cabbage
The nutritional value of the finished dish per 100 g is 113 kcal.
- Proteins – 8.5 g.
- Fats – 12 g.
- Carbohydrates – 12.5 g.
Ingredients: 500 g white cabbage, 450 g chicken fillet, 1 onion, 1 medium carrot, 2 tbsp. vegetable oil, 100 g mozzarella.
Instructions. Finely chop the chicken breast or grind through a meat grinder. Grate the carrots on a fine grater, finely chop the onion. Mix it all and lightly fry in vegetable oil. Finely chop the cabbage, add salt, squeeze with your hands and drain off excess liquid.
Mix everything until smooth, place in a silicone mold that does not require greasing. If you don’t have one, you can use a regular one, but you need to lightly sprinkle it with oil and sprinkle with breadcrumbs or flour. Preheat the oven to 170-180°C, bake for 35-40 minutes.
Cauliflower baked with cheese and tomatoes
Another cauliflower dish: beautiful, bright, juicy, healthy and nutritious, in which the not very familiar taste of cauliflower is masked by other products. The casserole can be used in dietary and children's food from 3 years of age if there is no allergy to the components. Cabbage can be taken raw or boiled.
Cooking time: 60 min. Number of servings: 5.
Ingredients:
- 1 head of cabbage and a couple of tomatoes.
- 50 grams of hard cheese and a couple of eggs.
- Ground black pepper and salt - to taste.
Preparation:
1. Place the chopped and boiled cabbage in a greased form, pepper and salt.
2. Place chopped tomatoes on top and add salt.
3. Pour in beaten eggs.
4. Sprinkle with grated cheese.
5. Bake for 20 minutes at 190 degrees.
You can decorate with greenery. It is better to serve the casserole hot, although it is delicious when served cold.
Casserole with cod and carrots
The nutritional value of the dish is only 108.2 kcal.
- Proteins – 12.8 g.
- Fats – 4.4 g.
- Carbohydrates – 4.3 g.
Ingredients. 400 g cod fillet, 1-2 carrots, 1 egg, 0.5 tbsp. milk, 1 tbsp. whole wheat flour, 20 g ghee, salt to taste.
Instructions. Chop the fish into small pieces, remove all visible bones. Steam it without salt. Place the resulting pieces on the bottom of the baking dish. Peel the carrots and grate them on a fine grater. Spread it evenly over the fish. Separate the yolk and white. Lubricate the carrots first, beat the second until stable foam.
Pour the milk into the pan, add the flour and cook for a few minutes, stirring constantly. Add some salt and ghee. Cool slightly and gently stir in the egg white foam. Pour the resulting mixture on top of the fish and carrots. Place the pan in the oven and bake at 185-200°C for 25-35 minutes.
How to cook vegetable casserole
Vegetable casseroles have a very delicate taste. They are not difficult to prepare, and you can get your fill of them.
Vegetable casserole
Ingredients: broccoli, cauliflower, champignons, green beans, olives, chicken egg, ...
1.14 50 m 93
Zucchini casserole
Ingredients: zucchini, chicken egg, sour cream, garlic, herbs, salt, ground black pepper
0.56 25 m 78
Carrot casserole
Ingredients: carrots, ricotta cheese, lemon, semolina, chicken egg, vanilla sugar, butter...
4.24 50 m 154
Zucchini casserole
Ingredients: butter, premium wheat flour, milk, chicken egg, hard cheese, ...
3.18 90 m 118
