Have you ever wondered how delicious it is to eat and not get better? Summer is a good time to sort out this problem. We need the hot season not to get in shape by June 1, but to get all the delights from the summer, eating up juicy and healthy foods. Vegetables, berries, fruits and greens will save us from frightening extra pounds. We suggest you indulge yourself in anything in the morning, increase your physical activity and prepare low-calorie meals for dinner with us – and the result will not be long in coming.
The ingredients for each dish are for two servings. We also calculated for you the calorie content of one serving – it will be below 400 calories. Cook and eat without remorse!
Broccoli casserole
Eggs are useful not only for breakfast, but also for dinner. There is nothing better than protein in the afternoon, which is why nutritionists recommend eating a small portion of lean meat with vegetables after six. We will replace this usual dish with an egg casserole with broccoli, which will not be less beneficial.
There are 370 calories per serving.
Ingredients:
broccoli – 250 g
cheese – 70 g
chicken eggs – 3-4 pcs.
salt, pepper – to taste
vegetable oil – 2 tsp.
greens to taste
Cooking method:
1. Wash fresh broccoli, divide into florets and pat dry with paper towels. Season with salt and pepper to taste.
2. Preheat oven to 180 ° C. Grease the dish with vegetable oil and add the broccoli. Grate the cheese.
3. Beat eggs in a bowl, add salt. Cover the broccoli with the resulting mixture, distribute the liquid evenly over the mold. Sprinkle with grated cheese on top.
4. Cover the top of the dish with foil, bake in the oven for 40 minutes at 180 ° C. 15 minutes before the end of baking, remove the foil so that the top grips and the cheese is browned. Decorate the casserole with summer herbs!
Vegetable burger with turkey cutlet
A juicy burger doesn’t have to be high in calories, especially if it’s made with vegetables and turkey. As a basis, we will take a cutlet cooked with spices, and instead of buns – pumpkin. Although it is not the season now, this vegetable can be found at any time of the year, all the more you need quite a bit. By the way, if things are not going well with the pumpkin, use the courgettes – lightly bake them on the grill and leave them crispy.
There are 395 calories per serving.
Ingredients:
For cutlets:
minced turkey – 350 g
garlic – 1-2 cloves
vegetable oil – 0.5 tbsp.
chicken eggs – 1 pc.
coriander – 1/2 tsp
turmeric – 1/3 tsp
lemon juice – 1 tsp.
salt, pepper – to taste
Additionally:
tomatoes – 1 pc.
pumpkin – 150 g
pesto sauce – 2 tsp
lettuce leaves – 4 pcs.
onions to taste
Cooking method:
1. Pass the garlic through a press. In a bowl, combine the minced meat with coriander, turmeric, garlic, lemon juice and egg. Take the smallest egg, category C2 is optimal. Don’t forget to season with salt and pepper.
2. Form four small patties with wet hands. Place in a preheated skillet, greased with vegetable oil.
3. Fry the cutlets over high heat for 2 minutes on each side. And then simmer under the lid until tender.
4. Cut eight circles out of the pumpkin to match the size of the cutlet, you can do this using a culinary ring or a small knife. Grill the pumpkin or bake it in the oven with your favorite spices.
5. Cut the tomato into slices of medium thickness and the onion into rings. Wash and dry lettuce leaves.
6. We collect our burgers, in total we will make four pieces (two for each person). First, place a piece of pumpkin on a skewer, brush it with 1/2 tsp. pesto. Next, send the cutlet to the skewer, and then – the tomato, onion, lettuce and pumpkin again.
7. Collect three more burgers in the same way. Serve the dish with mineral water and a slice of lime!
Zucchini spaghetti with shrimps
Zucchini noodles can be called a culinary trend, although they have been prepared for a long time. Many bloggers drew attention to this dish precisely because of its low calorie content. In addition, zucchini are inexpensive, because now is their season.
There are 280 calories per serving.
Ingredients:
zucchini – 2 pcs.
peeled shrimp – 250 g
garlic – 2 cloves
paprika – to taste
vegetable oil – 2 tbsp.
lemon – 2 wedges
salt, pepper – to taste
Cooking method:
1. Wash, dry and grate the zucchini for Korean carrots to make thin noodles. Pass the garlic through a press.
2. Place the zucchini and garlic in a deep frying pan (preferably using a wok) with oil. Fry over high heat for about 5 minutes, zucchini should reach aldente state.
3. To prevent the dish from burning, it must be shaken (tossed) periodically. Under no circumstances use a spatula – it can damage the noodles, and as a result we get a mushy mass. Don’t forget to add salt and pepper to the dish.
4. In another skillet, fry the shrimp for 2 minutes on each side. Season with salt and paprika.
5. Place the noodles on bowls, top with the shrimps. Serve with a lemon wedge!
Fish cakes with spinach
In summer, most often the body requires lighter foods: instead of meat – fish. Therefore, today original and simple recipes from cod, salmon, mackerel and trout are so valuable. We suggest preparing delicious healthy cutlets for dinner, which, if desired, can be supplemented with a salad of fresh vegetables.
There are 380 calories per serving.
Ingredients:
salmon – 400 g
onion – 1 pc.
spinach – 2 handfuls
chicken eggs – 1 pc.
corn flour – 2 tbsp.
olive oil – 1 tbsp.
salt, pepper – to taste
Cooking method:
1. Using tweezers, carefully remove the bones from the salmon. Cut the fish into large cubes. Chop the onion and spinach coarsely. Twist everything in a meat grinder.
2. Put the mixture in a bowl, add egg, salt and pepper. Mix thoroughly.
3. Form patties with wet hands. Dip them lightly in cornflour for a golden crust.
4. Place in a preheated skillet with vegetable oil. Fry the patties over medium heat for 3-4 minutes on each side until tender. Serve with fresh spinach or vegetables!
Chicken liver and poached egg salad
Chicken liver can be served not only with hearty side dishes – pasta and rice, but also with vegetables in the salad. It will be all the same satisfying and useful for the night. Bring fresh cucumbers from the garden and get started!
There are 370 calories per serving.
Ingredients:
chicken liver – 250 g
cucumbers – 2-3 pcs.
cherry tomatoes – 10 pcs.
radish – 4 pcs.
chicken eggs – 2 pcs.
vinegar – 1 tsp.
rucola – a handful
lettuce leaves – a handful
sunflower oil – 1 tbsp.
salt, pepper – to taste
For dressing:
olive oil – 2 tablespoons
Dijon mustard – 1 tbsp
Cooking method:
1. Cut the chicken liver into medium-sized pieces, roll in your favorite spices and fry in a skillet with oil until tender.
2. Chop vegetables at random, rinse and dry arugula and lettuce leaves. Mix everything in a bowl, top with hot chicken liver.
3. Salt and pepper the salad. Mix everything for the dressing and pour it over the top.
4. Prepare poached eggs. In a small saucepan, boil 500 ml of water, add the vinegar, use a whisk to make a small swirl and pour the egg into the center of the funnel. Reduce heat and simmer for 2 minutes, then use a slotted spoon to place the egg on a paper towel. Make a second egg as well.
5. Arrange salad on plates and place eggs in portions, sprinkle with freshly ground pepper on top. An effective presentation is guaranteed!
Warm green bean salad
Green beans are a very affordable and also low-calorie product. Therefore, cheese or nuts are often served with it – they complement the dish with fats, which in this case are only beneficial. You can afford a fairly large serving of warm salad for dinner to fill you up without getting fat.
There are 380 calories per serving.
Ingredients:
green beans – 400 g
walnuts – 60 g
feta cheese – 60 g
sunflower oil – 0.5 tbsp. l.
olive oil – 0.5 tbsp l.
garlic – 2-3 cloves
salt, pepper – to taste
Cooking method:
1. If you are using frozen green beans, remove them from the freezer and immediately place them in a skillet with heated sunflower oil. Fry over medium heat, stirring occasionally, for 10 minutes.
2. Chop the garlic. Add it to the beans in the fifth minute of cooking. Season the pan with salt and pepper.
3. Put the prepared aromatic beans on a plate. Add to it the cheese, broken into pieces, and peeled walnuts. Top with pepper and pour olive oil over the salad. Serve immediately!
Hearty Quinoa Bowl
We have already written about bowls more than once and gave all kinds of recipes. Today we have – the most summertime dish that will not harm the figure. By pre-cooking the quinoa and roasting the chicken fillet, the bowl can be cooked in just 5 minutes!
There are 390 calories per serving.
Ingredients:
quinoa – 80 g
chicken fillet – 200 g
cherry tomatoes – 10 pcs.
cucumbers – 1 pc.
olives – a handful
cheese – 50 g
olive oil – 3 tsp
Provencal herbs – a pinch
salt, pepper – to taste
Cooking method:
1. Cook the quinoa according to the instructions on the package.
2. Cut the chicken fillet into two parts, rub with salt and Provencal herbs. Fry the meat over high heat with a little olive oil.
3. Wash the vegetables and cut at random. Divide the hot chicken into pieces with a sharp knife.
5. Collect the bowl. Place quinoa in the center, on the sides – chicken fillet, vegetables, olives and your favorite cheese, cut into pieces. Season with salt and olive oil. Build a second bowl in the same way. Done!
We hope you are convinced that low-calorie meals can be not only healthy, but also delicious. They are definitely worth adding to your diet, especially for dinner. Which option did you like the most? Suggest your low calorie dinner ideas!
