Low-calorie eggplant recipes. Dietary eggplant recipes. Eggplant salad with green peas and apple in sauce

The eggplant diet will show results if you follow its rules for 2 weeks. The essence of the diet is that you should eat eggplants 3 times a day.

The diet allows you to get rid of 5-7 kg in 14 days. Further and refusal of junk food will help to consolidate the result.

Benefits of the eggplant diet

The beneficial properties are enhanced if eggplants are stewed or baked rather than fried.

The eggplant diet improves metabolism and has a positive effect on the functioning of the gastrointestinal tract. Due to this, excess weight is lost. Eggplants help remove harmful substances from the body and improve liver function.

An eggplant diet supplies the body with vitamins and nutrients. Eggplants contain calcium, phosphorus, iron and vitamins PP, A, B, C.

Harm of the eggplant diet

The eggplant diet contains almost no protein, so the muscles begin to “burn” after 36 hours. Consumption will help prevent harm to the body. white meat chicken and turkey and tofu cheese along with eggplant.

Do not abuse this diet and do not stick to such a monotonous diet for more than 2 weeks. Metabolism may slow down, and in order to lose weight you will have to stick to a low-calorie diet.

Before trying the eggplant diet, consult your doctor.

What you can and cannot eat on a diet

Can be eaten:

• Berries in raw, boiled and stewed form;
• Low-fat fermented milk products;
• Bran bread;
• Water;
• Green tea;
• Unsweetened coffee.

You can't eat or drink:

• Confectionery;
• Fatty sauces, mayonnaise, ketchup;
• Fried foods;
• Sweet drinks.

Contraindications for the eggplant diet

The eggplant diet should not be followed if you have a tendency to have an upset stomach, ulcers, or an exacerbation of gastritis.

Nutrition on a diet can be varied; for this, pay attention to popular recipes using eggplant.

Eggplant in the oven with garlic

Divide the berry lengthwise into two parts and put chopped garlic inside. After this, combine the eggplant and bake in the oven.

Monitor your caloric intake; it should not be less than 1000 kcal. Otherwise, you will lose weight quickly, but after leaving the diet, it will return back within a week.

Eggplant is perhaps one of the most favorite vegetables in the cuisine of many countries around the world. In our country they love it very much and every housewife has her own signature recipe. In eastern countries, pilaf made from this vegetable is popular. There are many in Korea spicy dishes from eggplants, which, by the way, are no less loved by us. So what did this vegetable deserve worldwide love for?

The obvious benefits of eggplant

The love for this vegetable is not accidental. In addition to excellent taste, blue ones (as they are popularly called) have another unique property- you can cook an incredibly large number of different dishes from them. Even using eggplants as the main product, you will be able to avoid repeating food for a long time. culinary masterpieces. Dietary ones will not only bring a lot of pleasure from eating food, but will also help improve the health of the body. Because this vegetable is incredibly useful. Yogis list eggplants among their top ten foods that should be eaten at least once a week. This vegetable contains a large amount of potassium, which is necessary for normal heart function. Even blue ones should be included in the diet of people suffering from blood diseases, since the optimal ratio of iron, copper, and manganese salts stimulate the formation of new blood cells. In people who are obese dietary dishes from eggplant must be present in the diet. Firstly, the “little blue ones” have a mild diuretic property, secondly, they normalize metabolism, and thirdly, they are low in calories. This article presents some dietary eggplant dishes that you can prepare for your loved ones. But before that, I would like to emphasize one more advantage of this vegetable - its affordable price.

Dietary eggplant dishes: recipes

As noted above, a great variety of dishes can be prepared from this vegetable. Here are some of them.

Baked eggplant salad

Take four medium eggplants. Peel the skin and cut into longitudinal strips as thick as a finger. Then steam them using a double boiler or a special grill. As soon as you see that the vegetable has changed color (becomes a little darker), it means it is ready. Next step: finely chop green onions and mix with the blue ones. While the eggplants are cooling, prepare the sauce: take the juice from half a lemon, squeeze a couple of cloves of garlic into it, add three tablespoons of soy sauce and vegetable oil. There is no need to add salt to the salad. Since salt is in soy sauce. Mix everything thoroughly and leave until completely cool. Delicious!

With tomato and cheese

Dietary eggplant dishes are very popular among people who adhere to the principles healthy eating. Try cooking vegetables this recipe. Cut the blue ones into large circles, place them on a baking sheet and sprinkle them with vegetable oil. Also cut the tomato into slices - place on top of the eggplants and add salt. Place the vegetables in the preheated oven. Meanwhile, grind the garlic cloves with parsley and cilantro and grate on a coarse grater hard cheese. When the eggplants are almost ready, place the greens with garlic on top and sprinkle with grated cheese. Leave in the oven for another five minutes.

Gravy

As you have already seen, dietary eggplant dishes are extremely simple to prepare. If you like pasta, then prepare eggplant sauce for it. Cut the “blue ones” into small cubes, sprinkle with salt and leave for a couple of hours. When they release juice, squeeze them out - this will remove the bitterness. Chop one large onion. Peel a few carrots and also cut into small cubes. Pour a little vegetable oil into a frying pan and lightly fry the vegetables. Then grate a couple of pink tomatoes and add the resulting pulp to the vegetables. Simmer for another five minutes, add hot water(about 200 ml) and cook over low heat until cooked. Spoon the sauce over the pasta. Be sure to make these delicious eggplant recipes that will surely occupy the first pages of your cookbook.

Hello, dear readers! Today I want to tell you about the benefits of eggplants and offer several recipes that are tasty, healthy and, at the same time, low-calorie dishes based on them. Try to diversify your diet with them and prepare dietary dishes from eggplants

About the benefits of eggplants

People who choose a healthy lifestyle often cook dietary eggplant dishes . Their choice is easy to understand: it is tasty, healthy and does not lead to extra pounds. It is interesting that, being such a familiar and familiar plant, eggplant, nevertheless, is “non-native” to us.

Eggplant was given to the world by the mysterious ancient India. More than 1,500 years ago, local residents cultivated this vegetable (from a culinary point of view, it is just a vegetable) and began to eat it.

Since then, the dark purple fruit has been grown in China and Central Asia. The Arabs brought them to Europe, thereby contributing to the spread and popularization of the plant.

The closest “relatives” of eggplant in the Solanaceae family, to which it belongs, are tomatoes and potatoes.

Includes:

• Anthocyanins, which help strengthen the body's protective properties;
• Potassium, which has a beneficial effect on the condition of the heart and blood vessels;
• Vitamins A, B, C that are beneficial for the skin and not only;
• Nicotinic acid, which makes it easier to quit cigarettes, and many other useful things.

It is very useful to eat “blue” ones for atherosclerosis, arthritis, gout. They have a lot of protein, so they will be very useful during a diet.

How to lose weight?

Eggplant can do a good job of health and figure, being an effective remedy for weight loss.

This fruit with an unusual but pleasant taste contains many essential microelements and is not at all rich in calories - 100 g of product contains 22 kcal.

But it's not just about the calories: eggplant helps lock in fat deposits. It becomes possiblethanks to pectin, which removes harmful substances from the body, antioxidants, fiber and chlorogenic acid.

The main thing, if you want to get rid of extra pounds, is not to cook “little ones” with a lot of butter, otherwise you won’t achieve the result.

I offer you several low-calorie recipes dishes. Rate them pleasant taste and ease of preparation!

Light eggplant dishes

And now from words to action. All the recipes presented do not require any culinary skill from you. The main thing is to take quality products and set aside some time for experimentation. Perhaps some of these dishes will become your favorites.

Diet rolls

Ingredients:

• 2 eggplants;
• 2 tomatoes;
• 50 ml natural yoghurt;
• 1 clove of garlic;

Preparation:

1. Cut the eggplants into strips and cook for 2 minutes in boiling water.
2. Chop the tomatoes into cubes.
3. Mix yogurt with garlic;
4. Spread yoghurt on an eggplant plate, add tomato, wrap;
5. Place the resulting rolls into the oven for 10 minutes.

Baked eggplant

Ingredients:

• 1 eggplant;
• 2 tomatoes;
• 2 bell peppers;
• 1 clove of garlic;
• 1 tbsp. spoon olive oil;
• Herbs, salt, spices - to taste.

Preparation:

1. Slice the eggplants into 1cm thick slices;
2. Place them in a bowl of cold water for 20 minutes to remove the bitterness;
3. Cut the tomatoes into slices;
4. Peel the peppers and cut them into 3 or 4 strips - they should be of such size as to cover the eggplants;
5. Finely chop the herbs and garlic;
6. Grease the pan with oil;
7. Place the eggplant rounds in a baking dish and drizzle with a little oil;
8. Sprinkle a little spices, herbs and garlic onto each circle;
9. Then add the pepper. There is no need to lubricate it;
10. The third layer is tomatoes. During the baking process they will release juice;
11. Bake vegetables for 30 minutes at 180 degrees.

Lenten eggplant rolls with zucchini

Ingredients:

• 2 zucchini;
• 1 eggplant;
• 150 g green peas;
• 2 cloves of garlic;
• 100 ml
• 3 g greens;
• 200 g rice;
• 2 tbsp. spoons of vegetable oil.

Preparation:

What to remember

To get the most out of eggplants possible benefit and not harm the body, follow safety rules when preparing and consuming them.

Consume these vegetables only after heat treatment, and never raw! They contain the harmful alkaloid solanine, which has a toxic effect on the human body. If you eat eggplant raw, you will get a headache or stomach ache.

As mentioned above, do not cook fruits in large amounts of oil - the harmful carcinogens formed during the cooking process will load the liver with toxins, causing it to work in emergency mode.

People with gastrointestinal problems, including peptic ulcers, should avoid eating eggplants. Excess fiber can damage the delicate walls of the digestive organs.

To sum up what has been said, I can say that the benefits of eggplants can and should be applied - but wisely. Otherwise, it is easy to harm your body. Study the question before approaching the practice, and you will have beauty and health.

For people who control their weight, eggplant is a very valuable product.

This low-calorie vegetable contains a large amount of microelements, pectin and fiber. And when processed, the vegetable does not lose its beneficial qualities.

Due to the high content of pectin and fiber, eating eggplants improves metabolism, cleanses the body of toxins and reduces cholesterol levels in the blood. Eggplants contain potassium, which removes excess fluid from the body.

There is a myth that without a huge amount of oil, you cannot prepare a delicious dish. But that's not true.

There are many ways to cook low-calorie and surprisingly delicious dishes. They will help you reset excess weight and diversify the dietary menu.

Dietary eggplant dishes

Dietary eggplants in the oven

Medium sized eggplant – 1 piece

Tomatoes – 2 pieces.

Bell pepper – 2 pieces.

A clove of garlic, a spoonful of butter, some herbs, salt and spices as desired.

To reduce the calorie content of the dish, bake vegetables in the oven.

Cut the eggplant into slices, about a centimeter thick. Soak the vegetables in a bowl of cold water for 20 minutes to remove any bitterness and make them more tender.

Cut strong tomatoes into slices.

Bell peppers need to be peeled and cut lengthwise into 3 or 4 pieces. The pieces should be large enough to cover a circle of eggplant.

Chop the garlic and herbs.

Grease a baking sheet or frying pan with sunflower oil.

Distribute the eggplant mugs in a baking dish and sprinkle with a little oil. Sprinkle a little chopped herbs, garlic and salt onto each eggplant circle.

The second layer will lie bell pepper. It does not need to be lubricated with oil.

The third layer is a tomato circle. When baked, it will release juice that will absorb the eggplant.

Vegetables are baked in the oven at 180 C for 30 minutes.

The dish turns out tasty, aromatic and juicy, despite the lack of oil. It looks so beautiful that it can even become a decoration festive table. Additionally, you can decorate the dish with fresh herbs.

Delicious Dukan eggplants, video

Low-calorie eggplant with chicken, in a pot

Chicken breast – 1 piece

Eggplant – 1 piece.

Onion – 2 heads.

Carrots – 1 piece.

Tomatoes – 2 pieces.

Bell pepper – 2 pieces.

Garlic – 2 cloves.

Herbs, salt, spices as desired.

The dish turns out to be very tasty and dietary, and is very easy to prepare. These products are enough for 2 serving pots.

Cut chicken breast, without skin, into medium pieces and place in pots. Add a little salt and season with spices and garlic. Add 2 tablespoons of water.

The second layer will be onions, cut into rings.

Then, place the diced eggplants, add salt, and sprinkle with herbs.

The next layer is carrots, cut into cubes or cubes.

Peeled and chopped bell peppers, place on carrots and add a little salt.

A layer of diced tomatoes will complete this design. Lightly add salt.

Place the pots in the oven for 40 minutes and bake at 200 C.

The dietary eggplant dish turns out beyond all praise. The meat is soaked in vegetable juice, and the vegetables turn out very tender.

These dishes will be appreciated by people, even those who are not on a diet. Healthy, low-calorie food can be not only healthy, but also tasty.

If you want to lose weight, the first step is to reconsider your eating habits and give up high-calorie snacks in favor of healthy foods. The summer-autumn period, with its priceless gifts for humans - vegetables and fruits, is the most favorable time for such a transition. There are many options for preparing dishes for weight loss from various vegetables, including tasty and healthy eggplants. But the main thing is to prepare them correctly, and then dietary eggplant dishes will diversify your diet and help make the path to slimness easier and tastier.

Eggplant is a herbaceous plant of the nightshade family, which came to the European continent during the Middle Ages from India. In Middle Eastern countries, eggplant is called a vegetable of longevity and they prefer to eat it constantly.

So that eggplant dishes allow you to achieve the desired result in losing weight, and also satisfy your taste qualities, you need to remember the following:

• Only young fruits are suitable for preparing dietary dishes;


• eggplants will be more tasty if, before cooking, the already peeled and chopped vegetables are kept in salted water for a while, this will remove the bitterness;


• so that the dishes are truly dietary and low-calorie - forget about the frying pan and sunflower oil, and think about the oven - almost all recipes that require frying can be repeated by replacing this process with baking;


• stick to moderate calorie intake, this figure should be within 1200-1400 kcal/day if your goal is weight loss (the recommended calorie intake is calculated individually);


• In order for the results to last, along with eggplant dishes, only healthy foods should appear on your menu.

More useful tips about eggplants for weight loss, their health benefits, contraindications, features of selection and preparation, read our previous article on.

Recipes for dietary eggplant dishes and the process of their preparation

To start losing weight with the help of eggplants, we suggest stocking up on recipes for preparing them so that the menu is dietary and varied, and most importantly, tasty.

1. Dietary eggplant salad with avocado

• Cut 2 eggplants into rings of medium thickness, add salt and let stand for 10 minutes;


• bake vegetables for 15 minutes in the oven;


• remove the eggplants, cool and cut into strips;


• add chopped: 1 tomato, 1 pepper and 1 avocado;


• add salt, season with olive oil and sprinkle with parsley.

2. Boiled eggplants with cauliflower

• boil 2-3 eggplants and half a medium cauliflower separately in salted water for 7 minutes;


• cool and chop vegetables;


• finely chop 1 leaf of celery, a sprig of parsley and dill;


• mix vegetables with herbs and add salt;


• season the salad with olive oil and add a little apple cider vinegar.

3. Eggplant salad with green peas and apple in sauce

• peel 2 eggplants and cut into slices;


• Place the vegetables in a cast iron bowl or slow cooker, pour in a little olive oil and simmer for a few minutes;


• add 1 chopped onion (red or white), stir and turn off;


• combine cooled vegetables with finely chopped 1 apple, 1 boiled egg and 100 grams of young peas;


• prepare a sauce from 0.5 cups of low-fat sour cream, 1 crushed clove of garlic, 1 teaspoon of mustard and 1 teaspoon of lemon juice;


• season the salad with sauce.

4. Dietary eggplant pate

• bake 2 whole eggplants for about 15 minutes;


• cool and scrape out the middle of them with a spoon;


• lightly fry 1 onion (white or red);


• 3 boiled eggs, place the eggplant pulp and onion in a blender container and process to a paste-like consistency;


• add salt and pepper and a little vegetable oil.

5. Eggplant caviar for losing weight

First option:

• 3 medium eggplants, 2 tomatoes, 1 carrot, 1 onion, 1 Bell pepper grind in a meat grinder or blender;


• simmer the resulting mixture for about 30 minutes, adding water as needed;


• salt, pepper, add 1 tbsp. tomato paste and simmer for another 10 minutes;


• at the end add 1 tbsp. apple cider vinegar and crushed garlic clove.

Second option:

• cut all the vegetables into 2-4 parts and bake for 30 minutes in the oven, of which the first 15 minutes are in foil;


• then cool, cut everything into cubes, add pasta and a little water and simmer for 20-25 minutes;


• at the end add garlic, vinegar, salt and pepper;


• Cool again and beat with a blender until smooth.

6. Baked eggplants in yogurt

• Peel 2-3 eggplants and 1 zucchini, cut into cubes and, adding salt, place in layers in baking pots;


• add natural yoghurt (half the pot);


• bake at 180 degrees for 35-40 minutes;


• Before serving, sprinkle with grated low-fat cheese.

7. Diet eggplant rolls

• Cut 2 eggplants into slices and place in the oven for 10 minutes;


• squeeze 1 clove of garlic and mix with 150 grams of low-fat cheese;


• brush our cooled eggplants with this mixture;


• 2 tomatoes cut into slices;


• Place a tomato on each eggplant slice and roll it into a tube;


• Bake the resulting rolls at 180 degrees for about 5 minutes.

8. Vegetable stew with eggplant

• First, put on the fire 1 onion and 1 carrot, diced (1 tablespoon of olive oil is enough), sauté until soft;


• followed by adding chopped half the cabbage and 1;


• when the vegetables are almost ready, add 2 peeled eggplants and 100 grams of peas (can be frozen);


• At the end of cooking, add salt and lightly pepper.

Water is added as needed to prevent the mixture from becoming too runny. Vegetables release juice well and sometimes this is quite enough for a stew.

9. Eggplant with chicken in pots

• 300 g boiled chicken breast, 150 grams of champignons and 1 eggplant without skin, cut into cubes;


• Cut 1 sweet pepper into strips and chop 1 onion with 1 carrot;


• mix all ingredients with finely chopped 2 cloves of garlic, salt, pepper and juice of 2 tomatoes;


• prepare 3 pots, fill them with the resulting semi-finished products;


• add 50 ml of water to each pot and bake for 30-40 minutes in the oven at 180°.

10. Eggplant and lamb soup

• boil 250 grams of lamb (can be replaced with veal), cool and cut into cubes;


• peel and chop 2 large potatoes, 1 bell pepper, 1 carrot, 1 small onion;


• put the vegetables in a pan and cook with the addition of black peppercorns and bay leaf until ready;


• at the end of cooking, add meat to the vegetables, diced 1 eggplant, 1 tomato, add salt and boil for a few minutes;


• Before turning off, add parsley, thyme, hot pepper.

Another recipe we've shared before is eggplant boats. stuffed with chicken with tomatoes and cheese. Recipe with photo - by. Remember that hard cheese is quite high in calories, so look for dietary varieties with low fat content in the supermarket. Due to great demand, manufacturers took care of producing such products.

Dietary dishes made from eggplants are low-calorie, but they saturate the body well, so they are great for weight loss, and are also beneficial for the person in general.