Recipe for eggplants baked in the oven in yogurt sauce. Summer eggplant dishes

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 delicious 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 - herbaceous plant the nightshade family, which came to the European continent back in 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;


• salt, season 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 that we have shared before is eggplant boats. stuffed with chicken with tomatoes and cheese. Recipe with photo - by. remember, that hard cheese quite high in calories, so look for it in the supermarket dietary varieties with low fat content. 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.

A variety of dietary dishes in a pp diet is not a myth at all, but a reality: choice low calorie foods is huge, and there are so many recipes for preparing them that you can not only lose weight, but also surprise your loved ones useful cooks delights. Today we will talk about eggplant. This vegetable is truly irreplaceable if you stick to proper nutrition. Judge for yourself - 100 grams of eggplant contains only 25 calories, but it also contains a lot of fiber, which helps remove toxins and excess fluid from the body. Eggplant is even allowed to be added to the diet on a low-carb diet, because this vegetable is considered a protein source. Very often eggplant is included in the menu. fasting days, eating such dishes for lunch and dinner. Juice is also prepared from eggplant, which is used to cleanse the intestines. The benefits of this vegetable are so enormous that dietary eggplants should definitely be present in your diet.

However, as in all dietary recipes, when preparing eggplant there are subtleties and nuances. The secret to properly cooked eggplant is dietary ingredients and use minimum quantity vegetable oil. As you know, eggplants absorb vegetable oil very strongly, which makes regular recipes with eggplants are quite high in calories and fat. That's why best ways Cooking eggplants means baking them in the oven, steaming them, or cooking them in a slow cooker. However, if you absolutely cannot do without fried eggplant, then immediately before frying, immerse the chopped eggplants in water for 7-10 minutes. Once they take in water, they will absorb much less vegetable oil during frying.

Dietary eggplant salad

Eggplant is an indispensable ingredient in salads. Use this diet salad Eggplant is good for lunch or dinner along with protein foods. The perfect combination- This is lean chicken, veal or turkey. So, we will need:

• 1 medium eggplant. To prepare this salad, you will first need to cut the eggplant into thin strips and fry in a grill pan without oil until half cooked.
• Leek. You can use a regular onion instead. We cut into rings and also bake in a grill pan.
• 1 medium tomato. You can use several cherry tomatoes.
• Greenery. Good to use fresh spinach, parsley and dill.
• 1 teaspoon olive oil.
• Salt and pepper.

Mix all ingredients and season with olive oil and spices. You can serve this salad warm!

Salad with eggplant and bran

Another great one dietary dish eggplant for weight loss

• 1 medium eggplant. Cut the eggplant into slices and bake in the oven.
• 2 medium cucumbers. We also cut them into thin slices.
• Lettuce leaves. Good use of watercress or lettuce
• 1 tablespoon of bran.
• 1 teaspoon of any vegetable oil. Don't forget that in addition to sunflower and olive oils, there are also many very healthy oils- oil from grape seed, flaxseed, sesame, pumpkin.

We put lettuce leaves on a plate, put eggplants and cucumbers there, sprinkle with oil and sprinkle with bran.

Eggplant rolls pp

The traditional recipe for this dish cannot be called low-calorie, due to high content mayonnaise and vegetable oil. But we suggest preparing eggplant rolls that will not cause any harm to your figure.

• 1 large eggplant. We will fry the eggplant again in a grill pan: cut it into thin strips and cook on both sides.
• 1 medium tomato. Cut it into small pieces, salt and pepper.
• 100 grams of feta cheese. We will use this low-fat cheese as a filling. 100 grams of this cheese contains 19 grams of protein, so our eggplant recipe can be safely consumed for dinner.
• 2 tablespoons of any chopped greens.

Mix tomatoes with cheese and herbs. Spread the resulting filling onto the eggplant strips, roll it up and our eggplant rolls are ready!

PP casserole with eggplant: fast and tasty

Very simple and quick recipe pp eggplant is a casserole! This dish will serve as a complete lunch or dinner.

• 2 eggplants. Wash, cut into rings, salt and pepper.
• 2 tomatoes. Wash, cut into rings, salt and pepper.
• 150 grams of mozzarella cheese. The calorie content of this cheese is about 280 calories, and the protein content is about 18-20 grams. So you can safely use this cheese when preparing dietary eggplant dishes.
• Any spices to taste. You can also use dried herbs along with salt and pepper.
• Any greens.
• 1 tablespoon of any vegetable oil. Olive oil is preferred in this recipe.

Cut eggplants, tomatoes and cheese into thin slices. Place all the ingredients overlapping on a baking sheet. Sprinkle with herbs and spices on top, sprinkle with any vegetable oil. Bake in the oven for about 20 minutes at 200 degrees.

Dietary eggplant dish in the oven

• 2 eggplants. Cut them into two parts and carefully remove the core. Salt and pepper them. Cut the pulp into small pieces and pour cold water to remove bitterness.
• 250 grams of minced chicken. Use minced chicken fillet without adding fat.
• 2 teaspoons of tomato paste. If desired, you can replace it with tomato juice.
• 100−150 grams of cheese. Better to use low-fat varieties- mozzarella or suluguni.
• 1 small onion and a few cloves of garlic.

Fry minced chicken and chopped onion in a non-stick pan without oil. Add the eggplant pulp there and simmer everything for about 5-8 minutes. Add to minced meat tomato paste and garlic, cook for another 1-2 minutes. Now we put our filling into the eggplants, put tomato slices on top and sprinkle with cheese. Bake for 25-30 minutes at 180 degrees. Dietary eggplant the recipe for which you can use in your menu has the following KBJU per 100 grams - 117 / 9.6 / 7.2 / 3.6.

PP recipe for baked eggplants

Dietary eggplants can be prepared in the oven without any additional ingredients.

• 2 medium eggplants. Cut into thin slices, grease with vegetable oil on both sides and add salt.
• Dry herbs. Use ready mixture Provençal or Italian herbs.

Sprinkle our plates with herbs and roll them into a roll. Secure with a toothpick and bake in the oven (180-200 degrees) for about 15-20 minutes. These eggplants will serve as an excellent addition to meat dishes.

Here's another one step by step recipe dietary eggplants:

• 1 medium eggplant. Cut it into two halves and make cuts all over the eggplant, as in the photo
• Olive oil. It will be the basis of the sauce with which we will pour over our eggplant, you only need 2 teaspoons.
• Garlic. It will add piquancy to our dish. 2 cloves will be enough.
• Spices to taste. You can use salt, pepper and basil.

Mix olive oil with spices, herbs and garlic and sprinkle the resulting sauce on our eggplant. Bake the dietary dish for about 30 minutes at a temperature of 180 degrees.

Eggplants in a steamer - a dietary recipe

If you have seriously decided to take care of your diet and lose weight, then recipes for cooking eggplant in a double boiler will definitely come in handy. You can cook in a double boiler without adding oil, which means the calorie content of such dishes is very minimal.

• 1 medium eggplant. Wash it, cut it into thin pieces, add your favorite spices and salt.
• 1 medium tomato. Wash and cut into thin pieces.
• 2 tablespoons lemon juice.
• Fresh parsley.

Place the eggplants in the steamer container and place the tomatoes on top of them. Spray everything lemon juice and sprinkle with herbs. Cook in a steamer for about 10 minutes. These low-calorie eggplant dishes will be an excellent side dish for lunch or dinner.

Dietary eggplants in a slow cooker

How to cook dietary eggplants in a slow cooker and still get low calorie dish? The recipe is very simple:

• 1 medium eggplant. Cut it into small pieces, salt and pepper.
• 100 grams of chicken. We will use chicken fillet. 100 grams of such meat contains only 110 calories and as much as 23 grams of protein.
• 1 small onion
• 100g fresh mushrooms. Champignons are perfect for this recipe.
• 1 tablespoon vegetable oil
• Spices

Cut the chicken fillet into pieces and fry on the “Baking” mode, add the onions and champignons there. At the very end, add the eggplants, salt and pepper. Add a little water and switch to the “Extinguishing” mode. Ready dish You can sprinkle with herbs.

Dietary eggplant recipes are varied and quite simple to prepare. You can always add your favorite ingredients to recipes, decorate the dish with herbs and serve with natural yoghurt. Try alternating our recipes in your diet menu and rest assured that the results will not keep you waiting long!

Do you have your favorite eggplant recipes? Share with us, because losing weight together is much easier and more fun!

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, we get rid of excess weight. 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 eggplants.

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 a vitamin (C, B1, B2, B5, PP) and very low-calorie vegetable. In 100 g fresh eggplant contains only 24 kcal. And, thanks to the pectin that is included in its composition, it helps fight overweight. This polysaccharide prevents cholesterol from being absorbed and cleanses the body of toxic deposits. In PP, eggplant is an indispensable product. We offer you recipes with which you can prepare the most tasty dish from eggplants in the oven or in a frying pan.

Eggplant baked with tomatoes and mushrooms

Ingredients:

• eggplant (large) – 1 pc.
• tomatoes – 2 pcs.
• mushrooms (cooked, any variety) – 200 g
• cheese (low calorie) – 100 g
• sour cream (10%) – 3 tbsp. l.
• garlic – 2 cloves
• spices

How to cook?

1. Wash the eggplants, peel them, then cut them into rings about 1 cm thick, add salt and set aside for 30 minutes.
2. Meanwhile, cut the tomatoes and pre-cooked mushrooms into rings. Grind the cheese on a fine grater.
3. Mix sour cream with finely chopped garlic.
4. Rinse the eggplants in cold water and place in a baking dish. Place tomatoes on top of them, and then mushrooms, 1 teaspoon of sour cream and grated cheese.
5. Bake a delicious eggplant dish in the oven for 30-35 minutes at 180 degrees.

Serve the eggplants, garnished with fresh herbs.

Delicious eggplant dish in the oven for lunch

©tanjusha_miller

Ingredients:

• eggplants – 400 g
• minced chicken – 400 g
• tomatoes – 400 g
• tomato paste ( homemade) – 1 tbsp. l.
• garlic – 3-4 cloves

How to cook?

1. Cut the eggplants into slices and soak them in salted water for 30 minutes.
2. Meanwhile, fry the onion with minced chicken in a frying pan without oil. When the ingredients are stewed, add tomato paste, garlic and spices.
3. Place in a saucepan in layers: eggplant, minced meat, tomatoes. Sprinkle the last layer with cheese and place in the oven.
4. Bake it for 30 minutes at 180 degrees. Check the eggplants for doneness with a fork; they should become soft.

Eggplant stuffed with ground beef and egg

©wownochca

Ingredients:

• eggplant – 1 pc.
• lean minced beef – 200 g
• tomatoes – 2 pcs.
• eggs – 2 pcs.
• onion – 1 pc.
• garlic – 2 cloves
• olive oil – 1 tbsp. l.

How to cook?

1. Wash the eggplants and cut them lengthwise into two, brush each half with olive oil and place in the oven for 20 minutes. Bake for 20 minutes until done.
2. Meanwhile, fry finely chopped garlic, tomatoes and minced meat in a frying pan without oil.
3. Take out the baked vegetables, fill them with filling, and break an egg next to them.
4. Place the eggplants in an oven preheated to 180 degrees for 15 minutes.

Eggplant rolls

©pp_vkusnyye_resepty

Ingredients:

• eggplant – 1 pc.
• cottage cheese (2%) – 100 g
• natural yogurt – 100 ml
• greenery
• pepper

How to cook?

1. Wash the eggplant and cut into thin slices.
2. Fry the plates in a frying pan without oil or cook on the grill.
3. Brush each strip of eggplant with yogurt, then spread the mixture of cottage cheese with herbs and spices on it.
4. Gently twist the eggplant to form a roll.

Serve the dish immediately.

Stuffed eggplant for dinner

©amikhelkevich_food_pp

Ingredients:

• eggplant – 2 pcs.
• chicken fillet – 2 pcs. (230-250 g)
• tomato – 1 pc.
• onion – ½ pc.
• natural yogurt – 3 tbsp. l.
• cheese (low-calorie) – 25-30 g
• greenery
• spices

How to cook?

1. Wash the eggplant, poke holes in it with a fork and place in the oven for 20-25 minutes. Bake the vegetable at 180 degrees.
2. Meanwhile, fry the chicken fillet in a frying pan without oil.
3. Make the eggplant filling: finely chop the fried chicken fillet, tomato, onion and herbs. Mix all ingredients, adding spices and yogurt.
4. Cut the cooled vegetable lengthwise and use a fork to gently mash the pulp. Then stuff and decorate with grated cheese.
5. Bake a delicious eggplant dish in the oven for 25 minutes at 180 degrees.

Lazy eggplants

©a_iriskaa

Ingredients:

• eggplant – 1 pc.
• tomatoes – 2-3 pcs.
• low-calorie cottage cheese
• natural yogurt (sour cream)
• parsley

How to cook?

1. Wash the eggplant, cut it into rings, add salt and place in a frying pan without oil.
2. Meanwhile, cut the tomatoes into rings, and mix the cottage cheese with natural yogurt, spices and finely chopped parsley.
3. Once the eggplant rings have cooled, assemble the appetizer. Place a tomato slice on each eggplant ring, followed by the curd and yogurt mixture.

Before serving, garnish the dietary dish with fresh parsley or any other herbs.

Eggplant with chicken, tomatoes and peppers

Ingredients:

• eggplant – 2 pcs.
• tomatoes – 2 pcs.
• chicken fillet – 2 pcs.
• red bell pepper – 1 pc.
• hard cheese (any non-calorie cheese) – 50-100 g
• dill
• spices

How to cook?

1. Wash the eggplants, do not remove the tail. Next, cut each of them into plates without cutting to the end.
2. Cut the fillet into thin slices, the pepper into half rings, and the tomato into rings.
3. Finely chop the dill and grate the cheese. Then mix these ingredients.
4. Fill each eggplant with the prepared ingredients in any order, placing them between the plates. Don't forget to add some salt and pepper to the chicken.
5. Place the eggplants on a foil-lined baking sheet, sprinkling the cheese and dill mixture on top of each vegetable. Bake the dish at 180 degrees for about 30 minutes.

When preparing eggplant dishes, do not use overripe fruits. They contain the alkaloid solanine, a toxic substance that contributes to diarrhea and intestinal colic.

Save our selection to prepare the most delicious eggplant dish in the oven or in a frying pan. By the way, more recipes dietary nutrition can be found . Dishes prepared according to our recipes are healthy and low-calorie.

Cook with love, eat with pleasure!

Prepared by Tatiana Krysyuk