Is it possible to have meat souffle while losing weight and on a diet?
Meat is a natural source of protein, which is essential for strengthening muscle tissue. Due to the large amount of animal protein in the composition, it saturates the body with energy.
To prepare this dish, choose lean meats:
- chicken;
- veal;
- beef;
- rabbit meat;
- turkey meat.
These types of meat contain a minimum of fat, but are enriched with protein. The basic component is supplemented with vegetables, making the dish more juicy. If you need to make the soufflé more dense, it is recommended to add cereals, for example, rice.
If you need to lose weight, you should not add fatty meat, for example, pork, to the mass. Also, do not use fatty dairy products in cooking.
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Cooking principle
An ideal soufflé has a delicate consistency. Therefore, it cannot be prepared from meat alone. Egg yolks, vegetables, low-fat cream, milk, and soaked rye bread crumb (optional) are added to the dish. The base ingredient is combined with additional products and crushed in a blender until a homogeneous mass is formed.
Important! To make the soufflé airy, whipped egg whites are added to it before baking.
The dish is prepared at a temperature of 180 degrees, but not higher. If the indicator approaches 200 degrees, the mass will dry out. While the soufflé is cooking, do not open the oven door or multicooker lid as it will settle.
Dietary chicken soufflé in the oven
- Breast – 350 grams
- Green pea
- Carrots - 1 pc.
- Broccoli - 100 gr.
- Garlic - 3 teeth.
- White pepper - 0.5 tsp.
- Oregano - 1 teaspoon
- Cayenne pepper - 0.5 teaspoon
- Salt
- White sauce
- Wheat flour - by eye
- Whole milk - 0.5 cups
- Nutmeg – 10 g
- Cheese - 50 g
- Eggs - 4 pcs.
- Bread - 2 slices
Step-by-step cooking recipe
Preheat the oven to 180 degrees. Heat olive oil in a frying pan and add chicken.
Sprinkle with cumin and cayenne pepper. Fry until lightly browned but not cooked through, 3 to 4 minutes.
Remove fillets from pan and set aside. Add diced tomatoes and black beans to the same pan. Fry for 1-2 minutes.
Spread the bean mixture into the bottom of the baking dish. Place chicken on top.
In a small saucepan, heat the milk or cream with the garlic until almost boiling.
Remove the soufflé from the heat, add the cheese, stir until smooth.
Beat the egg whites until soft peaks form. Stir in cheese mixture.
Spoon the minced chicken into the pan, sprinkle with paprika, and bake until golden brown, 25 minutes.
Step-by-step recipe for a delicious soufflé
To prepare the dish, take:
- 2 chicken breasts;
- 2 eggs;
- a glass of milk;
- 2 tablespoons butter;
- onion;
- salt, pepper and spices to taste.
How to cook dietary chicken breast soufflé in the oven:
- Rinse the breasts, cut into small pieces and pass through a meat grinder.
- Cut the onion into cubes and separate the yolks from the whites.
- Mix meat with onion, cream, yolks and milk. Beat the mixture in a blender.
- Salt the whites and beat with a whisk until foam forms. Add to other products.
- Grease a baking dish with butter and pour in the mixture. Bake the dough for 20 minutes in the oven at 180 degrees.
From chicken liver
Products:
- 0.5 kilograms of chicken liver;
- 2 eggs;
- half a glass of cream with 15% fat content;
- 150 grams of onions or carrots;
- 3 tablespoons flour;
- salt and pepper to taste.
Preparation:
- Combine liver, onion and peeled carrots. Grind thoroughly in a blender.
- In a separate bowl, beat the eggs along with salt and pepper.
- Add this mass to the liver, mix.
- Pour in the cream. Add flour and mix thoroughly.
- Grease a baking dish with butter. Pour the dough into the mold and bake for 40 minutes at 180 degrees.
Method one: steamed beef soufflé
More and more housewives have recently been using a double boiler. When steamed, dishes retain their nutrients as much as possible. In addition, they do not contain fat, which is necessary when frying.
To prepare steamed beef soufflé, first boil the meat until fully cooked. You will also need a small amount of boiled rice, an egg and butter.
Grind the beef using a blender and mix with rice. Whisk the mixture thoroughly until you obtain a homogeneous paste. Add mashed butter and yolk. Mix all ingredients thoroughly.
In a separate bowl, beat the egg white until foamy and add it to the minced meat. After this, pour the mixture into molds and place in a double boiler.
If you don’t have the latter, you can use a regular pan and a net to prepare manti. Boil water and place the grid with the molds over the steam.
As soon as the beef soufflé “sets” and hardens, the dish is ready.
Cooking options
In the oven
Ingredients:
- 0.5 kilograms of chicken fillet;
- 30 grams of butter;
- half a glass of moderate fat cream;
- a tablespoon of flour;
- egg white;
- a pinch of nutmeg;
- yolk;
- herbs and spices to taste.
How to cook:
- Boil the fillet and grind in a blender.
- Add the rest of the ingredients except the proteins. Grind again.
- Beat the whites into a thick foam and pour into the total mass.
- Grease a baking dish with butter. Add the dough and bake for 30 minutes at 180 degrees.
In a slow cooker
Products:
- 0.7 kilograms of fillet;
- 3 eggs;
- half a glass of cream;
- 250 grams of vegetable mixture;
- salt to taste.
How to cook:
- Pass the meat through a meat grinder, add the egg, salt and pepper.
- Pour in the cream, add the vegetables and mix.
- Grease the multicooker bowl with oil, pour in the mixture and cook for 40 minutes on the “Steam” program.
In the microwave
Ingredients:
- 100 grams of minced meat;
- 50 grams of low-fat cottage cheese;
- protein;
- salt to taste.
Mix all recipe ingredients thoroughly. Transfer the mixture into a microwave-safe bowl. Set the mode to 850 W (maximum) and cook for 5 minutes under a special microwave lid.
How to cook dietary chicken soufflé in the oven - recipe
The recipe calls for the use of boiled meat. Therefore, to reduce cooking time, it is better to prepare the dietary component in advance.
- Boil 500–600 g of chicken fillet. Cool.
- Place the meat in a blender bowl, beat in the yolk of one egg, add 1.5 tbsp. l. flour, 100 ml cream, green onions, dill and parsley to taste. Turn on medium speed and grind.
- Add salt, add spices at your discretion, and stir in the whipped egg whites.
- Place in molds and bake in the oven (at 175°C) for about half an hour until an appetizing crust appears.
On a note! If you decorate effectively and bake in portioned molds or bowls, this soufflé can be served for the holidays.
Alternative Recipes
With zucchini
Ingredients:
- 600 grams each of chicken breast and zucchini;
- a slice of white bread;
- egg;
- 5 grams of butter;
- half a glass of milk;
- herbs, pepper, salt and nutmeg to taste.
Grind the fillet in a blender. Add eggs, milk, white bread. Turn into a homogeneous mass and add salt and spices. Cut the zucchini into slices and place them in a greased multicooker bowl. Add the soufflé preparation and cook for 50 minutes on the “Baking” mode in the multicooker.
With green peas
Products:
- 600 grams of fillet;
- 100 grams each of Feta cheese and green peas;
- egg;
- bulb;
- salt and spices to taste.
Combine fillet, egg, onion, salt and spices. Beat everything several times in a blender. Mix with green peas and feta. Bake the mixture for 50 minutes at a temperature of 50 minutes.
This recipe can be slightly modified by adding 50 grams of pumpkin and the same amount of corn kernels.
With rice
Components:
- 400 grams of fillet;
- 300 grams of rice;
- 3 eggs;
- 2 onions;
- salt and favorite spices to taste.
Boil the rice, mix with fillet, eggs and onions. Add salt to taste and beat the mixture in a blender. Preheat the oven to 190 degrees and bake the soufflé for 50 minutes.
Microwave meat soufflé recipe
Everyone knows that you cannot bake eggs in the microwave, but this only applies to the product in the shell. That is why this type of technique is ideal for making soufflés.
Boil the carrots and meat and grind both ingredients using a blender. Beat the yolk and white separately, adding salt and spices. Mix the resulting mixtures thoroughly.
Heat some milk and melt a piece of butter in it. Add liquid to ground meat. This technique will help make the finished dish even more tender and soft. This kind of beef soufflé will be very useful for a child. Mix the products until smooth and place them in a microwave-safe dish.
Set the appliance to baking mode and cook the dish for 25 minutes. Make sure that the product does not begin to brown. Due to the fact that microwaves come in different power levels, the cooking time may be reduced or increased by up to 10 minutes.
Main conclusions
- Meat soufflé is a tender and tasty dish containing a large amount of protein.
- To make the dish healthy, choose lean meat: chicken, rabbit, turkey, veal, beef. The basic component can be combined with vegetables and low-fat dairy products. Thanks to this, the dish becomes juicy.
- You can prepare the soufflé in the oven, slow cooker or microwave. The dish is cooked at a temperature of no more than 180 degrees, otherwise it will dry out.
- There are a large number of recipes for dietary soufflé. Cereals, dairy products, eggs and vegetables are added to the dish.
Do you make chicken soufflé at home? If you have your favorite dietary meat soufflé recipes, write them in the comments to the article.
Useful tips
Simple and effective tips will help you prepare a soufflé the way it was in kindergarten.
- Always place your soufflé in a well-heated oven, otherwise the dish will not rise as you would like. During cooking, try not to open the door so as not to cause the soufflé to “fall”.
- If you add mushrooms to the soufflé, you must first boil or fry them and be sure to grind them through a meat grinder.
- Be careful when beating the egg whites for the soufflé. If you don't finish them or overdo it, the soufflé won't be fluffy. The correct stage of readiness of the proteins for preparing the soufflé is determined by the tilt of the bowl - they do not drain. You can add one drop of lemon juice to cold raw protein, then the protein will whip faster and stronger.
Sour cream sauce can be used as an excellent sauce for the resulting dish. If desired, it can be supplemented with herbs.
To learn how to cook chicken soufflé in the oven like in kindergarten, watch the following video.
